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Cheesy Cauliflower & White Bean Soup

To avoid the comforts of carbs in Winter, 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 Winter 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 Nature’s Own Dietitian and Exercise Physiologist Kate Save.

Written by TheCarousel


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