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lettuce and cauliflower soup recipe | creamy cauliflower lettuce soup | low carb Indian lettuce cauliflower soup
Tarla Dalal
06 December, 2024
Table of Content
To make lettuce and cauliflower soup, you will need lettuce, cauliflower, onion, vegetable stock or water, salt, and pepper.
Lettuce is an unexplored treasure! Not many know that it is a very good source of folic acid. Here is a creamy lettuce and cauliflower soup thickened using finely chopped cauliflower, which not only imparts a creamy texture but also balances the flavour of lettuce well.
The use of cauliflower also does away with the use of milk in this lettuce and cauliflower soup recipe ! Chopped onions and pepper add to the flavour and aroma of this comforting and healthy lettuce and cauliflower soup.
On a low carb Indian diet, then lettuce and cauliflower soup is a perfect choice with 7 grams of carb.
Healthy lettuce and cauliflower soup has only 69 calories, zero cream or cornflour added to the recipe.
pro tips for lettuce and cauliflower soup. 1. Add 3 cups basic vegetable stock or water. Vegetable stock adds exciting flavours and aroma to the dish it is added to. This healthy Indian vegetable stock is low in calories and good for weight loss. 2. You can add some garlic to the cauliflower lettuce soup recipe. 3. Add salt to taste. We added 1/4th tsp salt. If you are suffering from high blood pressure then reduce salt or avoid it.
Enjoy lettuce and cauliflower soup recipe | creamy cauliflower lettuce soup | low carb Indian lettuce cauliflower soup | with step by step photos.
Tags
Preparation Time
10 Mins
Cooking Time
18 Mins
Total Time
28 Mins
Makes
4 servings
Ingredients
For Lettuce Cauliflower Soup
3 cups iceberg lettuce , torn into pieces
1 cup finely chopped cauliflower
1/4 cup finely chopped onion
3 cups basic vegetable stock
salt to taste
Method
- To make lettuce and cauliflower soup, heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the lettuce and cauliflower and sauté on a medium flame for 2 minutes
- Add 3 cups of vegetable stock or water and salt, mix well and cook on a medium flame for 10 minutes, while stirring occasionally.
- Allow the mixture to cool completely and blend in a mixer to a smooth purée.
- Transfer the purée into a deep non-stick pan, add the pepper powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve lettuce and cauliflower soup hot.
Lettuce and Cauliflower Soup recipe with step by step photos
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like lettuce and cauliflower soup recipe | cauliflower lettuce soup | low carb Indian lettuce cauliflower soup | then see our Indian clear soups, calcium rich soups and some soups we love.
- one meal soup recipe | healthy Indian dal vegetable soup | low salt yellow dal vegetable soup |
- moong soup recipe | weight loss moong soup | moong soup with carrots and paneer | heathy pregnancy soup |
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like lettuce and cauliflower soup recipe | cauliflower lettuce soup | low carb Indian lettuce cauliflower soup | then see our Indian clear soups, calcium rich soups and some soups we love.
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what is lettuce and cauliflower soup made of ? See below image of list of ingredients for lettuce and cauliflower soup.
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what is lettuce and cauliflower soup made of ? See below image of list of ingredients for lettuce and cauliflower soup.
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Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower.
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Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower.
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Lettuce, Iceberg lettuce : Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.
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Lettuce, Iceberg lettuce : Lettuce is low in calories and aids in Weight Loss. Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce.
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Heat 2 tsp olive oil or oil in a deep non-stick pan. Make sure it's a deep non stick pan as we are cooking lots of lettuce and vegetables.
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Add 1/4 cup finely chopped onions.
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Sauté on a medium flame for 1 minute.
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Add 3 cups iceberg lettuce , torn into pieces.
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Add 1 cup chopped cauliflower.
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Sauté on a medium flame for 2 minutes.
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Add 3 cups basic vegetable stock or water. Vegetable stock adds exciting flavours and aroma to the dish it is added to. This healthy Indian vegetable stock is low in calories and good for weight loss.
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Add salt to taste. We added 1/4th tsp salt. If you are suffering from high blood pressure then reduce salt or avoid it.
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Mix well.
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Cook on a medium flame for 10 minutes, while stirring occasionally.
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Allow the mixture to cool completely and put in a mixer.
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Blend to a smooth purée.
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Transfer the purée into a deep non-stick pan. You can use the same pan you cooked the soup mixture in.
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Add 1/4th tsp salt again.
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Add freshly ground pepper powder to taste.
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Mix well.
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Cook on a medium flame for 2 minutes, while stirring occasionally.
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Serve hot.
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Heat 2 tsp olive oil or oil in a deep non-stick pan. Make sure it's a deep non stick pan as we are cooking lots of lettuce and vegetables.
-
-
Add 3 cups basic vegetable stock or water. Vegetable stock adds exciting flavours and aroma to the dish it is added to. This healthy Indian vegetable stock is low in calories and good for weight loss.
![]()
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You can add some garlic to the cauliflower lettuce soup recipe.
![]()
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Add salt to taste. We added 1/4th tsp salt. If you are suffering from high blood pressure then reduce salt or avoid it.
![]()
-
Add 3 cups basic vegetable stock or water. Vegetable stock adds exciting flavours and aroma to the dish it is added to. This healthy Indian vegetable stock is low in calories and good for weight loss.
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Lettuce and Cauliflower Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 111% of RDA. Note that some Vitamin C will be lost during cooking.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 28% of RDA.
- Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 22% of RDA.
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 19% of RDA.
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Lettuce and Cauliflower Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
Nutrient values (Abbrv)per plate
| Energy | 69 cal |
| Protein | 3 g |
| Carbohydrates | 7.8 g |
| Fiber | 3 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Sodium | 72.9 mg |
Click here to view Calories for Lettuce and Cauliflower Soup
The Nutrient info is complete
Goinum
March 13, 2025, midnight
n_katira
March 13, 2025, midnight
A healthy soup with minimal ingredients. I agree iceberg lettuce is the best to make this perfect low cal soup.
Scott
March 13, 2025, midnight
How well does it freeze?
Tarla Dalal
March 13, 2025, midnight
We have not tried to freeze it. It has onions as well it will go bad and plus it will lose its nutrients and taste may differ.
Dr Varsha
March 13, 2025, midnight
Prabha Nagavalli
March 13, 2025, midnight
Excellent soup. Very healthy.
Priya
March 13, 2025, midnight
I''m from an Indian Brussels and I somehow ended up with lettuce in my Fridge which I never tried in anything other than salad. When I searched for a nice recipe with lettuce came across this soup. I just made it and it made my day_x0001F60B__x0001F60B__x0001F60B_.. Thanks for this wonderful recipe...
Tarla Dalal
March 13, 2025, midnight
Hi Priya, Thank you so much for your kind words. We are happy to know that you like the lettuce and cauliflower soup recipe. Do try more and more recipes from our website and share with us your feedback. Thank you!
Foodie #679283
March 13, 2025, midnight
So simple yet so tasty.
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