5-2 Diet Recipe – Cauliflower and Jerusalem Artichoke Soup

Cauliflower and Jerusalem Artichoke Soup for the 5-2 Diet

This is one of my favourite winter soups.  And, although jerusalem artichokes are quite expensive, it is worth adding one or two to the dish because they give a lovely nutty flavour and add just enough texture to make this soup thick and comforting.  And, DO use the ‘good’ cauliflower leaves.  They add a bit more fibre than florettes and improve the taste too – as well as being something you might otherwise throw in the bin!

cauliflower + artichoke soup 5-2 diet

You can of course, garnish with something other than creme fraiche – I quite like caramelised shallots and I love a little bit of truffle oil in this dish.  But, I was a bit short of time, and the creme fraiche works very well too.

As a 5-2 diet recipe, this is a particularly low calorie soup.  100 grams of jerusalem artichokes add the most calories – about 80.  But, even if you eat a bowl and a half of the soup and add in the creme fraiche,  you are looking at about 70 calories a serving, which should leave you enough for a reasonable evening meal.

5-2 Diet Recipe – Cauliflower and Jerusalem Artichoke Soup

Serves 6
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Allergy Milk
Dietary Gluten Free, Vegetarian
Meal type Soup
Misc Serve Hot

Ingredients

  • 1-2 Jerusalem Artichokes (scrubbed - you don't need to peel)
  • 1 teaspoon Low fat creme fraiche
  • 2-3 shots 1 cal olive oil spray
  • 1 Onion
  • 2 sticks Celery
  • 1/2 head Cauliflower (plus all the decent green leaves)
  • 1.5l Chicken stock (freish or made up with a stock cube or powder - vegetarians should obviously use vegetable stock!)

Directions

Step 1 Chop the onion, celery and the leaves and stem of the cauliflower finely
Step 2 Spray a heavy based pan with 1cal or use a little oil or butter, then sweat the chopped vegetables over a low heat for about 10 minutes till they are soft and just start to caramelise
Step 3 Chop the artichokes into 1cm bits and break up the cauliflower into small florets
Step 4 Pour the stock into the pan and bring to the boil. Add in the artichoke and cauliflower and reduce to a gentle simmer.
Step 5 Cook for about 15 minutes, stirring occasionally, till the cauliflower and artichoke is soft
Step 6 Zap the mixture in a blender or with a stick mixer till smooth
Step 7 Serve with low fat creme fraiche or a garnish of your choice (I like this soup with truffle oil too!)

It’s important with this soup recipe to add in the main vegetables so that they only get cooked for the minimum time necessary.  If you overcook, then you lose vital nutrients.  Now, next week I am going to try to find some 5-2 diet recipes for lunch that are NOT home made soup!  But for now, enjoy this one!

 

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Comments

  1. looks yummy!

  2. I love a good soup for the wintertime…the crock pot is a lifesaver:-)

    • to be honest, I gave my crockpot away (space – or lack of it – means I have to prioritise. Most fresh vegetables really don’t need to be slow cooked, though stock of course does. I’m thinking of getting a small pressure cooker which will help keep in the nutrients and still make stock at lightening speed

  3. ‘this might be better with a dash of Tabasco’!

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