Diabetic friendly easy soup recipe | Creamy Cauliflower Chowder | Low Carb Tasty One Bowl Meal

Diabetic friendly easy soup recipe | Creamy Cauliflower Chowder | Low Carb Tasty One Bowl Meal

Creamy cauliflower chowder is easy, tasty and heart-healthy one bowl meal.
It is low-cal, gluten free, rich in protein, fiber and other micronutrients.
It can be eaten as a light dinner.

Hi there, I am Rachana. I am a chef, food therapist and nutrition advisor. The Good Tiffin helps you make easy, nutritious recipes that are fortified with simple nutrient rich ingredients, so that you can enjoy delicious, healthy and balanced meals without compromising on the taste.
At the end of each recipe, you will see The Good Tiffin Nutrimeter, that gives you important nutritional information and helps you make an informed choice.

Cauliflower Chowder Recipe ( serves 2-3 people as light dinner)
Fortified with Oats and Green Peas

For vegetable stock- boil veggies like carrots, onions, pumpkin, garlic along with a stick of cinnamon, 2 cloves, a bay leaf, a pinch of black pepper and salt, till the water reduces to 3/4th of the original quantity. Strain and use.

Ingredients for white sauce / roux
1/3 cup- rolled oats powder
1 cup- milk
½ tsp- oregano
½ tsp- chilli flakes
1 tsp- fresh parsley
1 tbsp- butter
2 tsp- olive oil
Salt to taste

Ingredients:
1-carrot (medium size)
2 ½ cup- cauliflower (medium size)
½ cup- green peas
½ cup- sweet corn
2-3pcs- celery stalk
3 cup- vegetable stock
1 cup- milk
2 tbsp- cheddar cheese
4 pcs- garlic cloves (cut into slices)
Black pepper (freshly ground)
1 pc- bay leaf

For Garnishing
2 tsp- red chilli flakes
1 tbsp- fresh parsley
Cheddar cheese (optional)
Crackers (Optional)

Method:
How to make oats white sauce/roux
Heat butter and olive oil in a deep pan.
Add garlic and saute for 2-3 minutes on a medium flame.
then add rolled oats powder stir continuously. Now, add milk slowly, whisk the mixture, stirring continuously. Make sure no lumps are formed. If it becomes too thick, add a little milk, oregano, chilli flakes, some fresh parsley and cheddar cheese.
Cook for 3-5 minutes on a low flame.

Your oats white sauce/roux is ready!

Method:
1. Now, add vegetable stock to the white sauce.
2. Add steamed cauliflower florets, green peas, carrots, corn and celery.
3. Add 1 cup milk. Mix well, give it stir. Cook for 15 minutes on low to medium flame till veggies become tender. Do not overcook the veggies.
4. Add salt to taste and freshly black ground pepper.
5. Garnish with remaining fresh parsley, cheddar cheese and some crushed crackers.
Serve hot! Bon Apetit!

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