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Dinner

Cauliflower soup with Parmesan and pumpkin seeds

About 363 kcal, 21 g protein, 20 g carbs, and 21 g fat per serving. It’s suitable for dinner and takes about 25 min to prepare.

VegetarianLow carb

Creamy cauliflower soup with Parmesan and pumpkin seeds - about 363 kcal per serving
363kcal
21 gprotein (23% of energy)
20 gcarbs
21 gfat
8 gfiber
25 minprep time

Ingredients (1 serving)

  • Cauliflower350 g
  • Onion30 g
  • Garlic5 g
  • Butter10 g
  • Milk 2%100 ml
  • Parmesan20 g
  • Pumpkin seeds10 g (about 1 tablespoon)
  • Seasonings and extras: vegetable bouillon cube, nutmeg, salt, pepper

Instructions

  1. Melt the butter and sauté the chopped onion and garlic until softened. Add the cauliflower florets and pour in enough broth to cover them.
  2. Cook for 15 minutes until tender, add the milk and blend until smooth.
  3. Stir in half the grated Parmesan and season with salt, pepper and nutmeg.
  4. Serve sprinkled with the remaining Parmesan and toasted pumpkin seeds.

Frozen cauliflower works too. You don't need to thaw it; just cook it for a few extra minutes.

Nutrition information per serving

Per servingAmount
Calories363 kcal
Protein20.9 g
Carbs20.3 g
of which sugars13.4 g
Fiber8.2 g
Fat21.3 g
of which saturated10.9 g
Salt1.1 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 23% of the energy, carbs 23%, and fat 54%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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