This Spicy Cauliflower Mushroom Soup is low carb, gluten free, easily made vegan and contains only 60 calories per cup!
Soup is an amazing tool to use in your healthy diet arsenal. During the winter, broth and veggie-based soups are a satisfying way to fill up with few calories. This Spicy Cauliflower Mushroom Soup is an update on an old recipe I used to make often. Now with the popularity of riced cauliflower, the cook time is decreased since it softens much faster than larger pieces. Also, I’m a little obsessed with smoked paprika and it gives a nice kick to this soup. If spicy is not at all your thing, simply leave it out.
I know soup lovers need no coaxing, but studies have shown that individuals who consume soup almost daily are more likely to have a lower BMI. Also, when soup is enjoyed at the start of a meal, it often results in fewer total calories consumed at that meal. Yummy bonus!
Pair this Spicy Cauliflower Mushroom Soup with almost any cuisine. It’s gluten-free, easily made vegan and contains only 60 calories per cup. Add rotisserie chicken or beans to create a hearty, complete meal.
This Spicy Cauliflower Mushroom Soup is #lowcarb, #glutenfree, easily made #vegan and contains only 60 calories per cup! Perfect for #MeatlessMonday Click To Tweet
- 1 Tablespoon olive oil
- 1 small-medium yellow onion, chopped
- 4 cups riced cauliflower or 16 ounces cauliflower finely chopped
- 8 ounces white mushrooms, thinly sliced
- 4 cups chicken broth or vegetable broth (preferably low sodium)
- ½ teaspoon Kosher salt
- ¼ tsp pepper
- ¼ teaspoon smoked paprika
- optional: ½ cup unsweetened almond, cashew or soy milk
- Heat oil in a large pot on medium high heat. Add onions and saute until translucent, about 5 minutes.
- Add cauliflower and cook for a few minutes.
- Add mushrooms and saute additional 7-8 minutes.
- Add chicken broth, salt, pepper, and smoked paprika.
- Bring to a boil and cook an extra few minutes.
- Turn off heat and blend in pot with a hand (immersion) blender until desired consistency is achieved. I like it with a little texture. You may also transfer soup to a blender or food processor and pulse until preferred consistency is achieved. Be careful!
-This soup was made using chicken broth with 560mg of sodium per cup. Choose a low sodium version to dramatically cut the sodium content.
-Add more broth if you like a thinner soup. It will decrease the calories per cup.
-Experiment with spices that you like to alter the flavor. Dust with smoked or regular paprika for a pretty burst of color.
-If you prefer a heartier texture, take out some of the mushrooms out before you blend, and add them back later or don’t blend until smooth, stop earlier while it’s still chunky.
-Try different varieties of mushrooms like baby bella or shitake to find your favorite.
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Several references for studies related to soup and weight management can be found in the Campbell’s Research Review on Soup as a Weight Management Strategy at http://www.campbellwellness.com/pdf/SoupReportforWeb.pdf
What’s your favorite soup to make at home?