Cauliflower - Thrive Nutrition RDN

Healthy Baked Potato Soup

Healthy Baked Potato Soup

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Author: Amy MS, RD, LDN
Total Time: 30 minutes
Yield: 5 Servings 1x
Diet: Vegetarian

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Description

This healthy baked potato soup with cauliflower is a creamy, lighter twist on the classic. Cauliflower adds extra fiber and smoothness, while keeping the dish rich and satisfying. This is the perfect comfort soup, especially when topped with chives and cheddar cheese.

Ingredients

Units Scale

2 Large Russet Potatoes, peeled and diced into 1-inch pieces
4 cups Frozen Cauliflower florets
1 1/2 cups Vegetable Stock
1 1/2 cups Milk
1/2 cup Greek Yogurt
2 tsp Kosher Salt
3/4 tsp Ground Black Pepper

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Instructions

To a dutch oven or large pot, add the vegetable stock, diced potato, frozen cauliflower and 1 tsp salt. Bring mixture to a boil, then lower the heat and simmer for 10-12 minutes, until the potatoes are tender.
Using an immersion blender, blend the cauliflower, potato mixture until smooth.
Then, to the pot add the milk, Greek Yogurt and remaining salt and pepper. Stir together with a wooden spoon or spatula to combine. Turn the heat to low to cook the soup through for an additional 5 minutes.
Taste for seasoning and add salt and preference to taste.
Top with chives, cheddar cheese or crumbled bacon. Enjoy!

Equipment

Dutch Oven

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Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Dinner, Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1/5
Calories: 121
Sugar: 6g
Sodium: 350mg
Fat: 2g
Carbohydrates: 19g
Fiber: 3g
Protein: 7g
Cholesterol: 7mg

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Lightened Up Garlic Mashed Potatoes

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Author: Amy RD, LDN
Total Time: 40 minutes
Yield: 8 Servings 1x
Diet: Gluten Free

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Ingredients

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1 Head Cauliflower
5 Garlic Gloves
1 tbsp Olive Oil
1 tsp Kosher Salt
2 lbs Russet Potatoes
1/2 cup Unsweetened Almond Milk
4 tbsp Unsalted Butter

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Instructions

Roasted Cauliflower and Garlic

Preheat oven to 400° F. Set a large sheet tray out for roasting.
Rinse the cauliflower. Using a sharp knife cut around the root of the cauliflower to remove the florets. Continue working your way around the cauliflower until all florets are removed. Place cauliflower florets onto the sheet tray. Add the whole garlic cloves to the tray. Sprinkle kosher salt and drizzle 1 tbsp olive oil over top. Using clean hands mix together. Place into the oven and roast for 20-25 minutes until the cauliflower is soft tender.
Allow the cauliflower and garlic to cool slightly. Place cauliflower and garlic into the bowl of a food processor. Add 1/4 cup of milk. Process until smooth. Set aside.

Mashed Potatoes

Scrub the potatoes, peel and cut them into large dice.
Fill a large pot with water and heat to boiling. Add the diced potatoes. Cook the potatoes until they are fork tender, about 12-15 minutes.
Drain the potatoes and return to same pot you boiled them in.
Using a potato masher, hand held mixer or potato ricer, mash the potatoes until your desired consistency.
Add the cauliflower puree, additional 1/4 cup of milk, 1/2 tsp kosher salt and butter to the potatoes and mix to combine.
Check the seasonings and adjust the salt and pepper as needed. Serve hot and enjoy!