⏱ 60 min totalRoasted Cauliflower and Cheddar Soup
Per 1 serving · 258 g · 10 ingredients
of a 2,000 cal day
- Protein9.5g11% of calories
- Carbs6.3g7% of calories
- Fat32g82% of calories
- ✓ Keto-friendly
At a glance
One serving of Roasted Cauliflower and Cheddar Soup (258 g) has 337 calories, with 9.5 g of protein, 6.3 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (82% of calories). It is high in Vitamin A (26% DV), Vitamin C (26% DV) and riboflavin (b2) (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 30%, 103% and 29% of the daily value.
High in
20%+ of the daily value
- Vitamin A26%
- Vitamin C26%
- Riboflavin (B2)22%
- Calcium24%
- Phosphorus27%
Good source of
10–19% of the daily value
- Vitamin B610%
- Vitamin B1215%
- Pantothenic acid11%
- Zinc12%
- Selenium17%
Watch
20%+ of the daily value
- Sodium30%
- Saturated fat103%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ head small Cauliflower
½ tbsp Coconut oil
³⁄₁₆ medium Onion
⅓ cloves, minced Garlic
³⁄₁₆ tsp Thyme
½ cup Chicken broth
¼ cup, shredded Cheddar cheese
³⁄₁₆ cup, fluid Heavy whipping cream- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
Directions
- 1
Preheat oven to 400 degrees F. Cut cauliflower into small flowerets. Mince garlic and dice onion, then set aside.
- 2
Carefully melt 2/3 of the oil in the microwave for a few seconds at a time if oil is solid. Toss the cauliflower florets in the oil along with the salt and pepper, arrange them in a single layer on a large baking sheet and roast in a preheated 400F/200C oven until lightly golden brown, about 20-30 minutes.
- 3
Heat remaining oil in a large sauce pan over medium heat, add the onion and saute until tender, about 5-7 minutes.
- 4
Add the garlic and thyme and saute until fragrant, about a minute. Add the broth, deglaze the pan, add the cauliflower, bring to a boil, reduce the heat and simmer, covered, for 20 minutes.
- 5
Carefully puree the soup until it reaches your desired consistency with a stick blender or standing blender.
- 6
Return to pan (if using a standing blender) and mix in the cheese, let it melt without bringing it to boil again.
- 7
Mix in the cream, season with salt and pepper and remove from heat. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (258 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 238 μg | 26% |
| Vitamin C | 23 mg | 26% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 38 μg | 9% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 33 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 238 mg | 24% |
| Iron | 0.4 mg | 5% |
| Potassium | 237 mg | 5% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 189 mg | 27% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 7% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 58 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 12 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 | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 233 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 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 | 0.5 μg | — |
Burning 337 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Roasted Cauliflower and Cheddar Soup?
One serving of Roasted Cauliflower and Cheddar Soup (1 serving) has 337 calories, which works out to 131 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Roasted Cauliflower and Cheddar Soup high in protein?
Not especially. It has 9.5 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Roasted Cauliflower and Cheddar Soup keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Roasted Cauliflower and Cheddar Soup?
682 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Roasted Cauliflower and Cheddar Soup?
3.3 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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