WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
Roasted Cauliflower Soup is a creamy, low-calorie soup crafted from oven-roasted cauliflower and subtle seasonings. Packed with fiber, vitamins, and antioxidants, it supports digestion, metabolism, and overall wellness. Light yet satisfying, it’s perfect for a nutritious meal that’s gentle on calories without compromising on flavor.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes
Cardiovascular risk patients
Low-calorie dinner plans
Anti-inflammatory diets
PCOS-friendly meal plans
Standard Portion (1 Serving – ~1½ cups / 350 ml)
200g cauliflower florets
1 tsp olive oil
1 small garlic clove
¼ small onion (30g)
1½ cups low-sodium vegetable broth
1 tbsp low-fat Greek yogurt (optional for creaminess)
Black pepper, nutmeg, fresh parsley
Ingredients (1 Serving)
200g cauliflower florets
1 tsp olive oil
1 garlic clove, minced
¼ onion, chopped
1½ cups low-sodium vegetable broth
1 tbsp plain Greek yogurt (0–2% fat, optional)
Black pepper, pinch of nutmeg
Fresh parsley for garnish
Preparation
Preparation
Preheat oven to 180°C (350°F).
Toss cauliflower with olive oil, garlic, and onion.
Roast for 20–25 minutes until golden and tender.
Transfer roasted vegetables to a blender.
Add warm vegetable broth and blend until smooth.
Pour into a pot, heat gently, and stir in Greek yogurt (optional).
Season with black pepper, nutmeg, and garnish with parsley. Serve warm.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount |
Calories | 130–160 kcal |
Protein | 4–6 g |
Carbohydrates | 12–15 g |
Fiber | 4–5 g |
Fats | 6–8 g |
Saturated Fat | <2 g |
Sodium | 250–400 mg* |
For Weight Loss (~110–130 kcal)
Use ½ tsp olive oil
Skip yogurt or use 0% fat
Increase cauliflower volume for satiety
For Prediabetes / Type 2 Diabetes
Avoid adding potatoes or flour for thickening
Pair with protein (grilled chicken, boiled egg, or tofu)
Use low-sodium broth
For High Cholesterol
Avoid cream or butter
Use low-fat Greek yogurt
Add roasted garlic and herbs for heart-friendly flavor
For Hypertension
Use low-sodium broth
Avoid added salt
Flavor with herbs, garlic, pepper, and a dash of lemon
For High-Protein Diet Plan
Blend in 50g silken tofu or ¼ cup cooked white beans
Protein increases to 8–10g per serving