⏱ 75 min totalRoasted Cauliflower and Aged Cheddar Soup
Per 1 serving · 300 g · 11 ingredients
of a 2,000 cal day
- Protein9.9g13% of calories
- Carbs9.1g12% of calories
- Fat25g75% of calories
At a glance
One serving of Roasted Cauliflower and Aged Cheddar Soup (300 g) has 289 calories, with 9.9 g of protein, 9.1 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (75% of calories). It is high in Vitamin A (21% DV), Vitamin C (58% DV) and calcium (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 81% and 22% of the daily value.
High in
20%+ of the daily value
- Vitamin A21%
- Vitamin C58%
- Calcium22%
- Phosphorus27%
Good source of
10–19% of the daily value
- Vitamin K18%
- Riboflavin (B2)16%
- Vitamin B616%
- Folate (B9)18%
- Vitamin B1211%
- Pantothenic acid19%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat81%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Coconut oil- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
⅛ head large Cauliflower- ⅛ tbsp Coconut oil
⅛ medium Onion
¼ cloves, minced Garlic
⅛ tsp, ground Thyme
½ cup Vegetable broth
⅞ oz Cheddar cheese
⅛ cup, fluid Heavy whipping cream
Directions
- 1
Preheat the oven to 400°F.
- 2
Toss the cauliflower florets in 2 tbsp of melted coconut oil, salt, and pepper. Arrange them in a single layer on a large baking sheet and roast in the oven until lightly golden brown, about 20-30 minutes.
- 3
Heat the remaining coconut oil in a large saucepan over medium heat. Add the chopped onion and sauté until tender, about 5-7 minutes.
- 4
Add the minced garlic and ground thyme, and sauté until fragrant, about 1 minute.
- 5
Add the vegetable broth to deglaze the pan, then add the roasted cauliflower. Bring to a boil, reduce the heat, and simmer, covered, for 20 minutes.
- 6
Purée the soup with a stick blender until it reaches your desired consistency.
- 7
Mix in the cheddar cheese and let it melt without bringing the soup to a boil again.
- 8
Stir in the heavy cream, season with additional salt and pepper to taste, and remove from heat. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (300 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 188 μg | 21% |
| Vitamin C | 52 mg | 58% |
| Vitamin D | 0.4 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 0.3 μg | 11% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 57 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 218 mg | 22% |
| Iron | 1 mg | 9% |
| Potassium | 409 mg | 9% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 188 mg | 27% |
| Zinc | 1 mg | 11% |
| Copper | 0 mg | 3% |
| Manganese | 0.2 mg | 9% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 47 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 11 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 184 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 289 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 55minWalking (3.5 mph)
- 35minCycling (moderate)
- 24minRunning (6 mph)
- 41minSwimming laps
Common questions
How many calories are in Roasted Cauliflower and Aged Cheddar Soup?
One serving of Roasted Cauliflower and Aged Cheddar Soup (1 serving) has 289 calories, which works out to 96 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Roasted Cauliflower and Aged Cheddar Soup high in protein?
Not especially. It has 9.9 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roasted Cauliflower and Aged Cheddar Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Roasted Cauliflower and Aged Cheddar Soup?
829 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Cauliflower and Aged Cheddar Soup?
3.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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