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Cauliflower and Apple Soup

Serves 15 175g servings if soup is being served as a starter. Serves 10 260g servings if soup is being served as a main meal.

Ingredients

  • 2 tbsp (0.03 litres) olive oil
  • 50g butter
  • 200g onion, thinly sliced
  • 700g cauliflower, thinly shaved
  • 2 Cox’s apples, cored and diced
  • 1 vegetable stock cube
  • 750ml milk
  • 750ml water
  • salt and freshly ground black pepper

Method

1. Heat the olive oil and the butter in a large saucepan, add the onion, cover and sweat for 3 - 4 minutes.

2. Add the cauliflower and continue to sauté for a further 2 - 3 minutes.

3. Add the remaining ingredients and bring to the boil, reduce to a simmer and cook for 5 minutes, or until the cauliflower is cooked.

4. Put the soup in a blender and whizz until smooth.

5. Adjust the seasoning to taste and serve.

Nutritional Analysis

Per portion, as a main (262g)

  • Energy: 130 kcal / 543 KJ
  • Fat: 8.4g
  • Saturates: 3.9g
  • Protein: 5.5g
  • Carbohydrate: 8.8g
  • Sugars: 7.9g
  • Fibre: 1.8g
  • Sodium: 384mg

Per portion, as a starter (174g)

  • Energy: 87 kcal / 362 KJ
  • Fat: 5.6g
  • Saturates: 2.6g
  • Protein: 3.7g
  • Carbohydrate: 5.9g
  • Sugars: 5.3g
  • Fibre: 1.2g
  • Sodium: 256mg

Per 100g

  • Energy: 50 kcal / 207 KJ
  • Fat: 3.2g
  • Saturates: 1.5g
  • Protein: 2.1g
  • Carbohydrate: 3.4g
  • Sugars: 3g
  • Fibre: 0.7g
  • Sodium: 147mg

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