Cauliflower and Lentil Soup
Cauliflower: A cruciferous Vegetable
Cauliflower is often hailed as one of the healthiest vegetables globally due to its rich nutrient profile, particularly loaded with Vitamin C and K, folic acid and amino acids. It is the cruciferous vegetable that can inhibit the growth of cancer cells.
When cooking cauliflower, boil or steam it quickly to keep its flavor and nutrients. Avoid overcooking to prevent a mushy texture and bad smell. Choose cauliflower with tight florets and green leaves when buying. Fresh cauliflower, if available, is a better choice than prepackaged options due to its higher nutritional value. Choosing fresh produce ensures that you get the maximum benefits from it.
Dry lentils are a versatile and nutritious component of legumes that have maintained their significance in the culinary world for millennia. These small, lens-shaped legumes are packed with fibre, iron, potassium, and essential B vitamins, making them a valuable addition to a balanced diet. One of the advantages of using dry lentils in recipes is their quick cooking time, which is notably shorter than that of kidney beans and eliminates the need for presoaking.
The most prized lentils are the tiny green lentils, commonly known as Le Puy lentils because the best once are grown in Le Puy, France. Only lentils actually grown in Le Puy should be given this name, grown anywhere else are simple called green lentils. Unlike any other lentils, the green lentils keep their shape fairly well when cooked.
Cauliflower and Lentil Soup is a nutritious choice, perfect for enhancing immunity and overall well-being. This delicious soup, crafted with a blend of cauliflower, lentils, and a touch of dill, is rich in antioxidants, essential vitamins like B3 and B6, and dietary fiber. Its straightforward and speedy preparation makes it an ideal option for any day of the week. A delightful treat for the whole family, this nourishing soup is my household favorite.💗
Cauliflower and Lentil Soup
By Zosia Culinary Adventures | Date: March 12,2024
Preparation Time: 10 minutes
Cook Time: 30-40 minutes
Yield: 8
Ingredients:
1 large cauliflower with all the trimmings(leaves, stalks), cut up
3 tablespoon avocado or olive oil
200 g dry green (Le Puy) lentils, well rinsed
1 fresh bay leaf (optional)
small bunch fresh dill, chopped
vegetable broth or water
sea salt for taste
Instructions:
Cut up the entire cauliflower, including the stalks and leaves, into small, bite-sized pieces.
Heat oil in stockpot. Add cauliflower, cover, and sweat over medium heat for 10 minutes till slightly tender, stirring occasionally.
Add most of the dill, the lentils and enough vegetable broth or filtered water to cover cauliflower 5 cm above it. Add some sea salt if you chosen to use water instead of broth. Stir well and bring the soup to boil.
Cover and simmer the soup over low heat for 30 minutes or until the cauliflower parts are tender and the lentils are soft but not mushy.
Once the soup is cooked add the remaining fresh dill, adjust the taste with salt if desired and serve.
Enjoy It!
Nutrition Facts per One Serving💔
Calories 233 | Fat 8g \ Saturated Fat 1.4 g\ Cholesterol 0 mg\ Sodium 274 mg\ Total Carbohydrate 32g\ Dietary Fiber 12.7g\Total Sugars 3.3g\ Protein 12.9 g \ Vitamin D 0 mcg\ Calcium 175 mg\ Iron 9 mg\ Potassium 634 mg
