Ingredients
Difficulty: ★★★☆☆ Price: low Servings: two Prep time: 30 min Cook time: 30 min
250 g cauliflower chopped
50g broccoli
500 g veggies broth or plant-based milk
100 g canned peas
150 g mushrooms chopped
50 g rice flour
80 g glucose-free low-fat sour cream
1 avocado
30 g olive oil
2 tablespoons of thyme or other herbs* recommended, dried
½ teaspoon nutmeg, ground
½ teaspoon of salt (optionally)
200 g yellow cheese, grated (as a garnish, optionally)
1 garlic clove, grated (as a garnish, optionally)
Instructions
Pour water into a saucepan and bring it to a boil. Add the mushrooms and cook for about 20 minutes. Once the mushrooms are done, reduce the heat, add the peas, broccoli and simmer for an additional 10 minutes.
In a separate saucepan, pour the broth or milk and bring it to a boil. Add the cauliflower, reduce the heat, and cook until tender (approximately 15 minutes). Stir in the rice flour and cook for another 10 minutes on low heat.
Once the cauliflower is tender, mix in the sour cream, avocado, olive oil, herbs*, and nutmeg. Cook for 5 more minutes over low heat.
Remove the saucepan from heat and season with salt, if desired.
Blend the mixture for about 1 minute, gradually increasing the blender speed until smooth.
Add the cooked mushrooms and peas, stirring gently to combine.
Serve the soup warm and garnish with cheese and garlic, if desired.
Nutritional values for 1 portion:
Cal – 205.8 kcal, Prot – 10.7 g, Carb/hyd – 30 g, Fat – 7 g, Sat. fat – 2g, Sodium – 199 mg
If you enjoyed this recipe, explore more healthy recipes on Tessa Diet, including nutritious breakfasts, balanced lunches, light dinners, and wholesome desserts designed for simple everyday cooking.
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Chicken Barley Soup: https://www.tessadiet.site/2025/01/21/chicken-barley-soup/
Healthy Vegetable Lentil Bowl: https://www.tessadiet.site/2026/03/13/healthy-vegetable-lentil-bowl/
Steel Cut Oatmeal with Avocado: https://www.tessadiet.site/2025/01/19/recipe2/