Cheese & Spring Onions Soup - Low Fat or Keto
This healthy cheese and onions soup is so delicious and warming. You can use normal green onions at the same weight. However, this recipe uses a glut of bunches of spring onions. It’s also soup maker, pan and slow cooker friendly.
Servings: 4 people
Calories: 114kcal
Equipment
Ingredients
- Fry Light Or Keto: 1 tablespoon of olive oil
- 1 clove Garlic chopped or minced *Optional
- 300 g Cauliflower florets broken up *Or potato if not wanting low carb
- 500 g Spring onions (4 bunches), heads trimmed and chopped. *Or 6 bunches for a thicker soup.
- 1 teaspoon Dried thyme
- Pinch Sea salt
- Pinch Black pepper
- 800 ml Water Or 900ml if reaching 1600ml in a soup maker
- 3 Vegetable stock cubes *Or 2 stockpots where possible. Vegan: use vegan stock cubes. Gluten Free: Use GF stock cubes
- 100 g Low fat cheddar cheese grated *Keto: full fat cheddar | Vegan: Use a strong vegan cheese
Instructions
- Heat the frylight in a large frying pan, or saute function in a soup maker and saute the spring onions, cauliflower and garlic for around 5-8 minutes on medium heat.
- Saucepan: Add everything else to the pot, execpt the cheese and simmer for 20-25 minutes until everything tender and blend with a stick of a liquidiser.Soup Maker: Transfer the sauted vegetables to the soup maker and the remaining ingredients except the cheese and cook on "smooth".
- Stir in the cheese until melted and season to taste again if need and serve.
- Thickening tips: If you've used less spring onions to limit carbs on a Keto diet, you can thicken it by blending in 1 teaspoon of xantham gum, which is also gluten free and repeat until you reach your desired consistency.
Nutrition
Calories: 114kcal | Carbohydrates: 14g | Protein: 10g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 716mg | Potassium: 591mg | Fiber: 5g | Sugar: 5g | Vitamin A: 1308IU | Vitamin C: 60mg | Calcium: 222mg | Iron: 3mg