Zero Waste Creamy Cauliflower Carrot Ginger Soup
Here is a great recipe to use all parts of a vegetable and reduce food waste. This recipe creates ‘croutons’ from the outer stem and leaves of the cauliflower.
Makes
Serving size
Ingredients
1 medium (558 grams) cauliflower, whole with core, cut in florets and chunks, with the stem and leaves
2 tablespoons coconut oil
¼ teaspoon sea salt
¼ teaspoon black pepper, freshly ground
1 teaspoon cumin seeds, ground
1 teaspoon coriander seeds, ground
1 teaspoon fennel seeds, ground
¼ teaspoon turmeric powder
2 bay leaves
1 large (72 grams) carrot, chopped
3 stalks (120 grams) celery, chopped
2 inches (8 grams) ginger root, peeled, grated, and chopped
¼ cup red lentils
3 cups vegetable stock, low sodium
1 lime, juiced and zested
1 tablespoon olive oil for garnishing
¼ cup Italian parsley, chopped
Special Equipment:
Food Processor/Blender
Instructions
- Chop the leaves and stalk/stem of the cauliflower into approximately 1-inch pieces.
- Heat 1 tablespoon coconut oil in a large pot on medium-high heat.
- Sauté the cauliflower stalks with ⅛ teaspoon each of salt and black pepper until they are golden (about 4-5 minutes). Set aside.
- Combine the ground cumin, coriander, fennel seeds, turmeric, with the remaining ⅛ teaspoon salt and pepper in a ramekin and mix well.
- Add to the same pot used to sauté the cauliflower stem and leaves and toast spices and bay leaves over medium-low heat until they become fragrant (about 4 minutes).
- Add remaining tablespoon of olive oil, along with the carrots, celery, and ginger, mixing to coat with the spices. Sauté for another 4 minutes on medium heat.
- Add the cauliflower florets, cauliflower stalks, red lentils and the stock to the pot. Increase heat to boil then reduce to a simmer over medium heat for about 8 minutes or until the cauliflower is tender.
- Remove the bay leaves. Puree the soup with the lime juice in batches in a blender or with an immersion blender.
- Serve in bowls, topping each serving with the sautéed cauliflower leaves, chopped parsley and drizzle with olive oil.
Cooking Tip
Make your own no-sodium vegetable stock by saving vegetable scraps in a plastic bag in the freezer until you accumulate at least a 1-quart bag full. Then cook in water and voila – you have stock for this recipe. You can also freeze in 2 cup portions for future use.
Recipe Contributed by FamilyCook Productions
Nutrition Info
Nutrition Info
Makes: 4 servings Serving size: ¼ of recipe
Calories
197
Fat
12 g
Saturated Fat
6 g
Trans Fat
0 g
Cholesterol
0 mg
Carbohydrates
7 g
Sugar
5 g
Fiber
6 g
Protein
7 g
Sodium
311 mg
Calcium
74 mg
Phosphorus
110 mg
Potassium
518 mg
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