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Nutrition score

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🥗
Roasted cauliflower & garlic soup
31 Nutrition score
Lunch 🥄 10 min prep 🔥 40 min cook 👤 4 servings

Whole roasted cauliflower blended with garlic and oat milk into a silky, warming soup. Topped with toasted flaxseed.

vegan gluten free high fibre
Ingredients (per serving)
Method
  1. 1 Cut cauliflower into florets. Toss with olive oil and roast at 200°C for 30 minutes.
  2. 2 Roast a whole garlic bulb at the same time.
  3. 3 Squeeze roasted garlic into a blender with cauliflower and vegetable stock.
  4. 4 Blend until very smooth. Add oat milk for creaminess.
  5. 5 Season and top with ground flaxseed.

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Nutrition per serving
251 kJ
Energy (kJ)
59.3 kcal
Energy (kcal)
8.8 g
Carbohydrate
3.9 g
Protein
3.9 g
Total Sugars
2.8 g
Fibre (NSP)
1.1 g
Fat
9 mg
Sodium
0.02 g
Salt
Micronutrient
Potassium 346 mg
Chloride 94.9 mg
Vitamin C 70.9 mg
Folate 69 µg
Calcium 67.2 mg
Phosphorus 54.8 mg
Vitamin K 38.8 µg
Magnesium 16.3 mg
Selenium 1.4 µg
Pantothenic Acid (B5) 1.3 mg
Niacin (B3) 0.765 mg
Iron 0.62 mg
Zinc 0.425 mg
Vitamin B6 0.194 mg
Manganese 0.188 mg
Riboflavin (B2) 0.114 mg
Vitamin E (alpha-TE) 0.104 mg
Thiamin (B1) 0.082 mg
Copper 0.041 mg
Minerals
Iodine 0.15 µg
Fatty acids
Saturated fat 0.118 g
Polyunsaturated fat (PUFA) 0.079 g
Monounsaturated fat 0.04 g
Sugars (breakdown)
Fructose 1.7 g
Glucose (dextrose) 1.5 g
Sucrose 0.53 g
Carbohydrate (breakdown)
Starch 0.985 g
Amino acids
Glutamic acid 0.391 g
Aspartic acid 0.256 g
Leucine 0.167 g
Lysine 0.162 g
Arginine 0.162 g
Valine 0.14 g
Phenylalanine 0.122 g
Isoleucine 0.111 g
Alanine 0.108 g
Serine 0.108 g
Threonine 0.102 g
Tyrosine 0.081 g
Glycine 0.081 g
Proline 0.081 g
Histidine 0.054 g
Methionine 0.048 g
Tryptophan 0.033 g
Cysteine 0.027 g
Proximate
Water 151 g
Vitamins
Biotin (Vitamin B7) 2.1 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.055 g
Omega-3 (Alpha-linolenic acid) 0.041 g
Flavonols
Quercetin 0.681 mg
Kaempferol 0.556 mg
Myricetin 0.081 mg
Flavones
Luteolin 0.113 mg
Apigenin 0.038 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0.001 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.