nutritionist Chelsea

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21 Simple, Quick, & Easy Meals

Rosemary White Bean Cauliflower Soup

Rosemary White Bean Cauliflower Soup

This creamy, silky soup is going to change your life! And the way you think about cauliflower (it’s not just for dipping into ranch!). Rosemary and white beans are a match made in heaven, and adding roasted cauliflower to the mix is a creative and nutritious way to add more vegetables to your lunch or dinner. I served mine with pan-seared wild cod. You’re missing out if you don’t make this ;)

What (your ingredients):

1 head cauliflower, rinsed and divided into florets
Pinch of salt
2 tablespoons olive oil
1 yellow onion, diced
2 cloves garlic, diced
1 15 oz. can White Beans (Cannellini), drained and rinsed
3 cups water
¼ teaspoon ground black pepper
Pinch of freshly grated nutmeg
2 sprigs of fresh rosemary, finely chopped

How (your directions):

Preheat oven to 425˚ F. Toss cauliflower, 1 tablespoon olive oil, and salt on baking sheet, and roast for 20 minutes.

Meanwhile, heat 1 tablespoon olive oil in Dutch oven over medium-low heat and sauté onions for 15 minutes. Add garlic and sauté for 2 minutes.

Remove cauliflower from oven and add to Dutch oven, stirring ingredients for another 3 minutes. Add beans, water, and fresh rosemary. Simmer for 5 minutes.

In small batches, blend soup until creamy with a blender. Season with pepper and nutmeg. Return to heat on low until ready to serve.


Why (the science):  Protein doesn’t just come from animal sources! This soup has 12 grams of protein per cup and 40% of your fiber for the day. This translates to “staying power” as you feel fuller, longer. It’s even a rich source of iron! Here's your Rosemary White Bean Cauliflower Soup - Nutrition Label

P.S. Thank you, Brewers Organics for providing the organic cauliflower and yellow onion for this dish!

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