Friday, October 11, 2013

Italian Cauliflower & White Bean Soup

gluten free cauliflower soup

White Beans and Cauliflower are a winning combination in this delicious soup. Mild and pleasing, this gluten free and vegan soup is high in protein, fiber, and taste.  It's perfect for a chilly fall day or evening.

Cauliflower is in season. It comes in a variety of colors and can be found all fall at local farmer's markets and CSA farm stands.

My daughter in law Wendy makes outstanding soup, and this is one of her personal recipes.
I took the photo of the tiny bit of  leftovers from the original big pot of soup!

We all know it's important to include a large variety of vegetables in our family's diet, and soup is an easy and tasty way to do it.  In addition to nutrients, white vegetables like cauliflower, onions, and leeks provide specific protective antioxidants that boost our immune systems. Antioxidants are known for their health benefits in the prevention of cancer, heart disease, and health in general. Leeks are in the same family as onions and garlic and add a delicate flavor to soups, while adding a powerful punch of antioxidants.

We are discovering more and more that real food ( like fresh fruits, vegetables and beans) play a vital role in the quality of how we look and feel. We can no longer rely on processed foods and expect to feel our best. Half of the society is walking around with high blood pressure, high cholesterol, diabetes, heart disease, etc. Isn't it time that we begin to make the connection between how we eat and take care of ourselves and our health.

This is a true story:

A close friend of mine went to the doctor 5 months ago and found out she was borderline diabetic. In addition, some other numbers for cholesterol and blood pressure were high as well. My friend was 60  pounds overweight.  She is in her mid 50's and didn't want to become one of the statistics living on medications that also have all kinds of side effects. She decided to change her eating habits and lifestyle.

She cut out sugar, white flour, and all processed foods. She went to Weight Watchers and learned portion control, and she started walking ( with me) an hour a day. 5 months later she is now 40 pounds lighter. She returned for a blood test and EVERYTHING was in normal range... She feels great and looks great! All with only a change in eating habits and daily walking. She now eats only real food as opposed to being a processed food eater. She does not need any medication. This is not the only person I know that has made this change for health reasons and has avoided medication.. The culprits seem to come back to :  sugar, flour, and all processed foods.

Homemade soup is really easy to make and provides quality nutrition and taste for you family. In addition, homemade soup can be made low in fat, low in calories, and high in fiber. It's filling, and as I mentioned in previous posts, helps me keep my weight down. Since the weather is chilly and damp, why not treat your family to a bowl.

cauliflower soup recipe vegan
Cut the cauliflower into bite size pieces 
4 cloves garlic, pressed
2 leeks, chopped ( or 1 large onion)
1 head of cauliflower ( broken into small flowerettes)
4 cups of vegetable broth
2 -3 cups of water
2 cups of white beans, cooked
1/4 cup fresh dill ( or a few generous shakes of dry dill)
2 teaspoons chopped fresh basil ( only use the fresh)
salt and cracked pepper to taste

Saute the garlic, leeks, and cauliflower in a little vegetable oil spray for about 10 minutes. Add the vegetable broth, water and white beans. Cook for about 15- 20 more minutes until the cauliflower is soft. Mash some of the cauliflower into smaller pieces.. Enjoy; it's that easy..

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  1. This soup must be delicious! I can never have enough soup when it gets chilly outside.

  2. Charlie,
    I couldn't agree with you more.. I am such a soup lover.

  3. That's awesome about your friend and great that she has support form you--that is always so helpful. I love everything in this soup--especially the addition of the dill--yum! ;-) Thanks for sharing it with Souper Sundays this week.

  4. This soup looks fabulous. And I just bought head of cauliflower yesterday! Thanks for sharing!!

  5. This soup is full of everything I love- leeks, cauliflower and beans! Thanks for sharing at Simple Supper Tuesday.

  6. This soup must be wonderful with only that itty bitty bit left over! I'm a big fan of cauliflower Thanks for linking, Judee.

  7. This soup sounds delish! I'm not a fan of dill, but I'm sure it will be great if I use a different herb. Have you tried it with anything else?

    1. I've only tried it with dill, but soup is very personal. I'm sure other herbs would taste fine. Just experiment to your liking

  8. Your Italian Cauliflower and White Bean Soup sounds so wholesome and delicious. That is fantastic news about your friend, by the way. It's amazing the difference changing the way we eat can make!


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