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Velouté Garden Soup

A velvety, herb-infused soup with roasted vegetables, parmesan, and golden broth — enriched with protein and silky texture from konjac and cauliflower. It’s deeply comforting yet light on carbs, ideal for chilly days or an elegant starter.
Course Soup, Starter
Cuisine High Power Diet, Modern European
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 6 bowls (≈ 1¼ cups per serving)
Calories 150kcal

Ingredients

  • Roasted Vegetable Base
  • 1 small head cauliflower cut into florets (~400 g)
  • 1 medium zucchini chopped
  • 1 small yellow onion quartered
  • 2 garlic cloves peeled
  • 2 tbsp olive oil
  • Salt & pepper
  • Broth & Blend
  • 2 cups low-sodium vegetable broth or chicken
  • 1 cup water
  • ¼ cup grated parmesan or nutritional yeast for dairy-free
  • ½ tsp konjac root powder or 1 tsp xanthan gum
  • 1 tsp fresh thyme or ½ tsp dried
  • ½ tsp onion powder
  • ¼ tsp nutmeg
  • Optional: 2 tbsp heavy cream or coconut cream for extra richness
  • Optional: 1 scoop unflavored collagen or plain protein powder

Instructions

  • Roast the Vegetables
  • Preheat oven to 400°F (convection 375°F). Toss cauliflower, zucchini, onion, and garlic with olive oil, salt, and pepper.
  • Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
  • Blend
  • Transfer roasted vegetables to a high-speed blender or pot with an immersion blender. Add broth, water, parmesan, thyme, onion powder, and nutmeg. Blend until smooth.
  • Simmer & Thicken
  • Pour blended soup into a pot over medium heat. Stir in konjac powder (whisk well to avoid clumps).
  • Simmer gently for 5–10 minutes until thickened and silky. Add optional cream or protein at this stage.
  • Adjust & Serve
  • Taste and adjust salt, pepper, or herbs. Serve hot with a drizzle of olive oil, parmesan, or fresh herbs on top.

Notes

Golden Velouté Garden Soup — Nutrition Facts (Per Serving, 1 of 6)
Nutrient
Amount
Calories
150 kcal
Total Fat
9 g
Saturated Fat
2.5 g
Sodium
400 mg
Total Carbs
10 g
Dietary Fiber
4 g
Sugar Alcohols
0 g
Net Carbs
6 g
Protein
9 g (more if adding protein)
📦 Storage & Make-Ahead
  • Refrigerated: 4–5 days
 
  • Frozen: Up to 2 months
 
  • Reheat: Stir well over low heat; add splash of broth if thickened
🧡 Pair With
  • Golden Dolci sandwich rolls or croutons
 
  • Roasted nuts or seeds on top for crunch
 
  • Crispy parmesan crisp garnish