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This keto riff on French onion soup uses cauliflower to lower the carb content. By roasting the cauliflower and onion together, the onions flavour is intensified and the resulting soup is rich and flavoursome.
You can substitute the fresh onion and cauliflower here for frozen cauliflower and onion, or alternatively if you want to freeze the soup, you can double or triple the quantities and portion out to freeze.
This low-carb soup is delicious served with some grated Swiss cheese melted on top, or even with a piece of toasted keto bread.
Hands-on Overall
Serving size about 1 1/3 cups/ 320 ml
Nutritional values (per about 1 1/3 cups/ 320 ml)
Net carbs7.1 grams
Protein8.5 grams
Fat22.5 grams
Calories269 kcal
Calories from carbs 11%, protein 13%, fat 76%
Total carbs9.9 gramsFiber2.8 gramsSugars4.7 gramsSaturated fat9.4 gramsSodium498 mg(22% RDA)Magnesium35 mg(9% RDA)Potassium560 mg(28% EMR)
Ingredients (makes 6 servings)
- 2 large brown onions (300 g/ 10.6 oz)
- 1/2 large head cauliflower (450 g/ 1 lb)
- 4 cloves garlic, still in skin
- 4 tbsp extra virgin olive oil or ghee (60 ml)
- 1/2 tsp sea salt
- 1/4 tsp cracked pepper
- 4 cups vegetable stock or chicken stock (960 ml/ 32 fl oz)
- 1 cup water (240 ml/ 8 fl oz)
- 1 cup grated gruyere or cheese of choice (115 g/ 4 oz)
Instructions
- Heat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Chop the cauliflower into florets and slice the onion.
- Place in a roasting dish and toss with the garlic cloves, olive oil, salt and pepper.
- Bake for about 45 minutes, stirring half way through, until the vegetables are nicely browned but not burnt.
- Remove from the oven and add the cauliflower and onion to a pot with the stock and water.
- Squeeze the garlic from the skins into the pot. Bring to a simmer and cook for about 10 minutes.
- Remove from heat and serve topped with grated cheese. Store in the fridge up to 5 days or freeze for up to 3 months.
Ingredients
- 2 large brown onions (300 g/ 10.6 oz)
- 1/2 large head cauliflower (450 g/ 1 lb)
- 4 cloves garlic, still in skin
- 4 tbsp extra virgin olive oil or ghee (60 ml)
- 1/2 tsp sea salt
- 1/4 tsp cracked pepper
- 4 cups vegetable stock or chicken stock (960 ml/ 32 fl oz)
- 1 cup water (240 ml/ 8 fl oz)
- 1 cup grated gruyere or cheese of choice (115 g/ 4 oz)
Instructions
- Heat oven to 190 °C/ 375 °F (conventional), or 170 °C/ 340 °F (fan assisted). Chop the cauliflower into florets and slice the onion.
- Place in a roasting dish and toss with the garlic cloves, olive oil, salt and pepper.
- Bake for about 45 minutes, stirring half way through, until the vegetables are nicely browned but not burnt.
- Remove from the oven and add the cauliflower and onion to a pot with the stock and water.
- Squeeze the garlic from the skins into the pot. Bring to a simmer and cook for about 10 minutes.
- Remove from heat and serve topped with grated cheese. Store in the fridge up to 5 days or freeze for up to 3 months.
Nutrition (per serving, about 1 1/3 cups/ 320 ml)
Calories269kcal
Net Carbs7.1g
Carbohydrates9.9g
Protein8.5g
Fat22.5g
Saturated Fat9.4g
Fiber2.8g
Sugar4.7g
Sodium498mg
Magnesium35mg
Potassium560mg
Detailed nutritional breakdown (per about 1 1/3 cups/ 320 ml)
| Total per about 1 1/3 cups/ 320 ml |
| 7.1 g | 8.5 g | 22.5 g | 269 kcal |
| Onion, brown (yellow), raw |
| 3.2 g | 0.5 g | 0.1 g | 18 kcal |
| Cauliflower, fresh |
| 2.2 g | 1.4 g | 0.2 g | 19 kcal |
| Garlic, fresh |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 9 g | 80 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Vegetable stock |
| 1 g | 0.8 g | 7.2 g | 72 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Cheese, Swiss , Gruyère |
| 0.1 g | 5.7 g | 6 g | 78 kcal |
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