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Low Carb Recipes: To sustain a low carb way of life, make sure you eat healthy foods that you enjoy, not as a burden. Use these gourmet high-protein, low carb recipes suitable for the Atkins diet and most low carbohydrate diets.
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Karen's Gourmet
 Low-Carb Recipes

 

By Karen Barnaby

I started making this soup during a non-dairy phase and found that the Dijon added a special zing to the flavour. Add more if you like it!

Other vegetables can replace the cauliflower: asparagus, spinach, red bell peppers, tomatoes or more cauliflower. I once made it with red Swiss chard stalks and it was delicious! If you use a fibrous vegetable like asparagus, strain the soup through a sieve after pureeing.

There are many options for garnishing - bacon bits, chunks of chicken, ham, sour cream, crispy prosciutto or pancetta, smoked salmon or a sprinkling of cheese. Blue cheese is great with plain cauliflower and smoked salmon is elegant on asparagus.

Basic Vegetable Cream Soup

Makes approximately 12 cups

  • 1 lb. cauliflower
  • 1 1/2 lbs. broccoli, or one of the suggestions above
  • 2 Tbsp. extra-virgin olive oil
  • 2 cloves garlic, minced
  • 10 cups chicken stock
  • 1 tsp. salt
  • 1 Tbsp. Dijon mustard
  • 1 tsp. dried tarragon leaves, or herb of your choice
  • sea salt and freshly ground black pepper
  • heavy cream, optional

Trim the broccoli and cauliflower and chop coarsely. The core of the cauliflower and the broccoli should be used too. Save a few tiny florets of broccoli to add later.

In a large pot, heat the oil over medium heat. Add the garlic and sizzle until it smells fragrant. Add the broccoli, cauliflower, stock and salt. Bring to a boil, turn down and cook at a lively simmer until the vegetables are tender, about 20 minutes.

Puree in batches in a food processor or blender - a blender works best for this - with the mustard and tarragon add the broccoli florets and season to taste. Thin with stock or water if the soup is too thick. Add the cream if desired.

The dairy is optional and not included in the count.

  • Total Calories: 566
  • Fat: 31 grams
  • Carbs: 63 grams
  • Fiber: 33 grams
  • Protein: 31 grams
Copyright © 2000-2005, Karen Barnaby. All rights reserved.

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