Cauliflower and Red-Pepper Chowder

Yield: 5 servings (serving size: 2 cups chowder and 1 tbsp sour cream)
Source: Cooking Light Magazine: October 2001
Comments: This tastes better after it's chilled for a few hours and the flavors have had a chance to meld. Leaving a portion of the soup chunky gives the finished product a hearty consistency. Serve with baguettes or breadsticks.
Amy's Comments: After the chopping is done, really easy. Very filling (hey 2 cups is good!!!) and low points. Will look forward to the leftovers! Next time might put some cheese instead of sour cream on top! PS: I omitted the bay leaf since I DO NOT like bay leaf flavor! (I'm weird, it's ok!)


1 tablespoon butter
2/3 cup minced shallots (about 4 large)
1/2 cup sliced celery
2 (14 1/2-ounce) cans vegetable broth
1 1/2 cups water
6 cups finely chopped cauliflower florets (about 1 head)
2 cups finely chopped red bell pepper (about 2 medium)
1 cup finely chopped peeled red potato
1 bay leaf
1 cup 2% reduced-fat milk
1/2 teaspoon black pepper
3 tablespoons minced fresh or 1 tablespoon dried basil
5 tablespoons fat-free sour cream


  1. Melt the butter in a Dutch oven over medium heat. Add shallots and celery; cook 5 minutes, stirring constantly. Add broth and water; bring to a boil. Add cauliflower, bell pepper, potato, and bay leaf; return to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in milk and black pepper. Cool slightly; discard bay leaf.
  2. Place 1 1/2 cups soup in a blender or food processor; process until smooth. Pour the pureed soup into a large bowl. Repeat the procedure with an additional 1 1/2 cups soup. Add the remaining soup to the pureed soup, and stir in basil. Return the soup to the pan, and bring to a boil over medium-high heat, stirring frequently. Remove from heat. Spoon 2 cups soup into each of 5 bowls; top each serving with 1 tablespoon sour cream.


H.U: 3 per serving
CALORIES 168(31% from fat); FAT 5.7g (sat 3.1g,mono 1g,poly 0.3g); PROTEIN 8.6g; CHOLESTEROL 15mg; CALCIUM 130mg; SODIUM 809mg; FIBER 5.3g; IRON 1.5mg; CARBOHYDRATE 24.8g

Back to Recipes in Alpha Order
Back to Recipes by Type