Roasted Cauliflower and Red Pepper Soup
Cut cauliflower into bite-size florets to make it easier to eat.
1.25 l (5 cups) bite-size cauliflower florets
20 ml (4 tsp) canola oil, divided
250 ml (1 cup) finely chopped onion
250 ml (1 cup) finely chopped carrots
2 cloves garlic, minced
1 l (4 cups) reduced-sodium chicken broth
2 roasted red bell peppers, finely chopped
2 sprigs fresh thyme
Freshly ground black pepper
Heat oven to 220 C (425 F). Line a rimmed baking sheet with foil.
Place cauliflower on sheet and drizzle with 10 ml (2 tsp) of the oil. Roast, turning once, for 20 to 25 minutes or until florets start to caramelize and are lightly browned.
Meanwhile, in a large pot, heat remaining oil over medium heat. Saute onion and carrots for 3 to 4 minutes or until softened. Add garlic and saute for 30 seconds. Stir in caramelized cauliflower, broth, roasted peppers and thyme; increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes to blend flavours. Discard thyme sprigs. Season to taste with pepper.
Makes 6 to 8 servings.
Nutrition information per serving: 61 calories; 2.6 g fat (0.2 g saturated fat); 314 mg sodium; 8 g carbohydrate; 3 g fibre; 3 g protein.
— Use a combination of cauliflower and broccoli, keeping the total amount at 1.25 l (5 cups).
— To make this soup vegan, substitute vegetable broth for the chicken broth.
To roast red peppers, quarter peppers and remove seeds. Place skin side up on a rimmed baking sheet in a 230 C (450 F) oven and roast for 10 minutes. Turn peppers over and roast for 10 to 15 minutes or until skins are blackened. Transfer peppers to a small bowl, cover tightly and let stand for about 15 minutes. When cool enough to handle, peel off blackened skin and discard.
Source: "Cook!" Dietitians of Canada (Robert Rose Inc., 2011).