Cream of Cauliflower – Lentil Soup

 

Cream of Cauliflower and Lentil Soup – low fat and high protein – shown with mixed vegetables (corn, peas, edamame beans, tomatoes) drizzled with balsamic vinegar glaze

1 head cauliflower, washed and cut into small pieces
1 onion, chopped
canola oil, to taste
3 tbsp flour
1 C red lentils, cooked in salted water
1 C 1% milk
1/2 C plain, low fat Greek yoghurt
1/2 C shredded ‘tofu cheese’ (store bought)
salt and pepper to taste

Heat oil in a large pan. Add onion and cauliflower, salt and pepper. Fry until cauliflower cooked through. Partially mash lentils with a potato masher. Once the cauliflower is ready, add flour, stirring constantly. Gradually whisk in the milk. Stir constantly until the sauce thickens. Mix in the yoghurt and lentils, then add the ‘tofu cheese’ and salt and pepper. Serve warm.

 

Sun Dried Tomato Mashed Potatoes

Sun dried tomato mashed potatoes shown with creamed corn, roasted broccoli and a veggie sausage

 

5 medium sized potatoes, halved
1 jar sundries tomatoes in oil
1/2 C milk
salt & pepper to taste

Boil potatoes in salted water. Whir sun dried tomatoes in blender until partially puréed. Add tomatoes, milk and salt pepper to the potatoes and blend well. Serve.