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Cheesy Cauliflower & White Bean Soup

soup, cauliflower

To avoid the comforts of carbs, cauliflower is a low calorie substitute to thicken meals and a natural boost of vitamin C, vitamin K and folate.

Cooked with garlic, onions, chicken stock and ginger, it will taste delicious! Add white beans and ricotta cheese and you have a delicious and healthy recipe!


  • 1 large head of cauliflower, chopped
  • 2 cloves garlic
  • 1/2 onion, chopped
  • 1 piece ginger (2cm x 2cm)
  • 1/2 bunch celery, chopped (leaves removed)
  • 500mL chicken stock
  • 1 x 425g tin cannellini beans
  • 1 tb olive oil
  • 100g low fat ricotta cheese
  • Pepper to taste


1 Heat olive oil in a saucepan and cook garlic, onion and ginger until it softens and begins to brown.
2 Add chopped cauliflower and celery and stir for 2 minutes. Add beans and stir for an additional 2 minutes.
3 Increase heat to high and add stock and pepper.
4 Cover and bring to the boil for 8-10 minutes until all ingredients are soft.
5 Remove from heat and let stand for 10 minutes.Puree in batches.
6 Return back to saucepan and stir in ricotta cheese until well blended. Serve immediately.

The Carousel thanks Dietitian and Exercise Physiologist Kate Save, co founder of BeFitFood.

Written by Kate Save

Kate Save is an Accredited Practicing Dietitian, Exercise Physiologist and CEO and Co-founder of Be Fit Food. Kate has been working with clients struggling with weight-loss and weight management for more than 15 years.


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