Roasted Garlic Cauliflower Tahini Soup
Serves 4
Three of my favorite ingredients, garlic, cauliflower and tahini, are all together in this delicious soup.
Garlic ranks only second to turmeric in the amount of research backing this superfood. There are more than 5,100 peer-reviewed articles that document the spice’s ability to prevent and improve a wide spectrum of diseases. Garlic belongs to the genus Allium and is closely related to the onion, rakkyo (an onion found in Asia), scallion, chive, leek, and shallot. It has been used by humans for thousands of years. Ancient Egyptians used garlic for both culinary purposes and its health and therapeutic benefits.
A one ounce or 28 gram serving of garlic contains:
• Manganese: 23 percent RDI
• Vitamin B6: 17 percent RDI
• Vitamin C: 15 percent RDI
• Selenium: 6 percent RDI
• Fiber: 0.6 grams
Garlic also contains calcium, copper, potassium, phosphorus, iron, vitamin B1, and trace amounts of various other nutrients. In fact, it contains a little bit of almost everything you need all with 42 calories, 1.8 grams of protein and nine grams of carbs. Eating garlic regularly is good for you. It’s been linked to reducing or even helping to prevent four of the major causes of death worldwide, including heart disease, stroke, cancer, and infections.
Cauliflower is another extremely healthy vegetable that’s a significant source of nutrients. It also contains unique plant compounds that may reduce the risk of several diseases, including heart disease and cancer. It’s very low in calories and contains some of almost every vitamin and mineral that you need. One cup or 128 grams of raw cauliflower provides:
• Calories: 25
• Fiber: 3 grams
• Vitamin C: 77 percent RDI
• Vitamin K: 20 percent RDI
• Vitamin B6: 11 percent RDI
• Folate: 14 percent RDI
• Pantothenic acid: 7 percent RDI
• Potassium: 9 percent RDI
• Manganese: 8 percent RDI
• Magnesium: 4 percent RDI
• Phosphorus: 4 percent RDI
Similar to other cruciferous vegetables, cauliflower is particularly high in glucosinolates and isothiocyanates. These two groups of antioxidants have been shown to slow the growth of cancer cells. In test-tube studies, glucosinolates and isothiocyanates have been shown to be especially protective against colon, lung, breast, and prostate cancer. Cauliflower contains carotenoid and flavonoid antioxidants as well, which have anti-cancer effects and may reduce the risk of several other illnesses, including heart disease.
Tahini is high in monounsaturated and polyunsaturated fats. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke. The calcium and magnesium in tahini may also work to naturally decrease high blood pressure.
Ingredients:
1 blub of garlic
1 teaspoon olive oil
Sea salt
Freshly ground black pepper
1 onion, peeled and roughly chopped
1 medium leek, washed and roughly chopped
1 celery stick, roughly chopped
1 medium cauliflower, cut into florets
6 cups low sodium vegetable stock
½ cup full fat Greek yogurt
¼ cup tahini
1 tablespoon freshly chopped parsley
How to make:
Preheat oven to 360◦F. Cut the garlic bulb in half crosswise and place the two halves on a small piece of aluminum foil. Pour over the olive oil, and season with salt and pepper. Bring the sides of the foil together to form a small purse. Place the purse on a small pan and roast for 25 minutes until the garlic is nice and soft. Remove the tray from the oven and set aside.
Meanwhile, take a large saucepan and add the onion, leek, celery, cauliflower, and stock. Cook over medium heat for 15 minutes until the vegetables are tender.
Unwrap the foil purse and remove the garlic flesh from the skins and add to the soup. Using an electric handheld blender, purée until smooth.
Adjust the seasoning to taste and gently reheat. Do not boil. Stir in the yogurt, tahini, and parsley. Serve with crusty, whole wheat bread.