Low-Carb Loaded Cauliflower Soup
/When you think about summer meals, I bet you don’t always include soup on your menu. Soup can actually be the perfect meal for when there are cooling patterns in the temperature that leave us hungry for a warm and comforting meal. This is what the week of 4th of July looks like here in the San Francisco Bay area.
I love cauliflower soup because cauliflower paired with bacon is the perfect blend of comforting and fresh. They’re a dynamic duo that’ll leave you wanting more, but also feeling good about yourself - and your waistband!
I am a huge advocate for the ‘all foods fit’ mentality towards eating, but as a Registered Dietitian, some clients, especially those with glucose intolerance, need to watch their glycemic index closely. Many studies show that low-carb diets can be beneficial for individuals with type 2 diabetes, particularly those suffering from blood sugar dysregulation and insulin resistance.
Incorporating low carb/high healthy fat meals into your diet can also greatly increase satisfaction. Where some people go wrong with high fat diets is that they forget to include nutrient dense foods like vegetables. Cauliflower is the perfect way to add some extra nutrients without sacrificing flavor.
Cauliflower is also a great vegetable because it is high in fiber, antioxidants, and choline. Choline is mostly made in the liver, but many Americans lack the extra choline needed from diet to help healthy brain development, muscle movement, and liver function.
Throw this together for your next summer dinner, and you won’t be disappointed. If you’re not ‘low carbing’ it up, try pairing with a side of crusty bread. The best is day old sourdough. YUM!
Low Carb Loaded Cauliflower Soup
Time: 40 Minutes
Serves 4
Ingredients
10 slices thick-cut bacon
1 tbsp olive oil
1 small yellow onion, chopped
6 cloves garlic, minced
3 tbsp butter
2 large heads cauliflower, cored, cut into ½-inch florets
Kosher salt and freshly ground black pepper
4 cups chicken broth
1 cup heavy whipping cream
2 cups shredded cheddar cheese
1 small bunch chives, roughly chopped
Directions
In a large unheated skillet, lay out half of the bacon slices without overcrowding too much. Cook bacon slowly over medium-low heat, flipping the bacon occasionally to allow browning on all sides. Pan-fry until crispy, about 8-12 minutes, and transfer to a paper towel-lined plate. Repeat with remaining bacon. Allow to cool, and then chop into ¼-inch pieces.
In a Dutch oven, heat olive oil over medium heat. Add onion and sauté until soft, about 5-6 minutes. Add garlic and cook until fragrant, about 30 seconds. Stir butter until melted. Add cauliflower florets and pour over broth. Season with kosher salt and freshly ground black pepper to taste. Bring to a boil and reduce to a simmer. Cover and cook for 12-15 minutes, until the cauliflower is tender. Allow soup to cool slightly and then add whipping cream.
Using an immersion blender, blend the soup to reach your desired consistency, from very smooth to slightly chunky. Stir in ¾ of the bacon pieces and 1 ½ cups cheddar cheese. Adjust seasonings to taste.
Garnish soup with remaining bacon, cheese, and top with chives. Serve immediately!
If you loved this recipe, you will love my recipes for Quick & Easy Chicken Noodle Soup, Kickin’ Slow Cooker Carnitas, and Grilled Red Snapper and Clams in a Lovestuff Tomatillo Broth.
