Soup is a great way to get your veggies while filling you up with bulky, fibrous, nutrient-dense foods while keeping calories down.
Cauliflower provides vitamin B5, B6, choline, vitamin C, phosphorus and potassium, while spinach fills in the B2, folate, vitamin A, vitamin C, vitamin K, copper, iron, magnesium and manganese. Nutritional yeast will boost B12 as well as round out the taste.
Scorecard
- Diet Quality Score = 87%
- Satiety Index Score = 89%
- Protein % = 30%
- P:E ratio = 0.6
Macros
One serving provides 155 calories, 12 g of protein, 3 g of fat, and 15 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 4
- 1 head of cauliflower, chopped into small florets
- 500 g spinach, defrosted from frozen
- 1 leek, chopped
- 1 large stick of celery, chopped
- 3 small carrots, diced
- 2 cloves garlic, crushed
- 2 cups of chicken stock
- 2 tsp salt
- 20 g nutritional yeast
- 1/2 tsp ground black pepper (optional)
- 1/2 tsp cayenne pepper (optional)
Directions
- Place ingredients (except spinach) in a pot.
- Cover and simmer for 60 minutes or until the vegetables are tender.
- In a food processor, blend soup and spinach to the desired consistency.
- Salt and pepper to taste.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
