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Not-Potato Soup

By Lucy Rose Clinic

August 13, 2021

Todays recipe is something I regularly make – and I made it up myself, as I tend to be a throw-it-together cook and adjust as I go.

I love this recipe because it has a density similar to potato, but is low carb and starch, keeping it really low calorie. It’s great if you are trying to lose weight, or to use on a 5:2 fast day. It will leave you feeling satisfied and nourished.

Bon appetite!


  • 1/2 tblsp coconut oil
  • 1/4 onion chopped
  • 2 cloves garlic chopped
  • 4 cups stock your choice – chicken or Vege
  • 1 tblsp Braggs coconut aminos You can use soy sauce if not avoiding soy
  • 2 tsp apple cider vinegar choose organic with the mother
  • 1/2 tsp mace
  • 1/2 tsp ginger root grated
  • 1/2 head cauliflower chopped
  • 1/2 spring onion chopped for edible garnish

Optional Protein

  • 200 g chicken breast chopped into small cubes approx 1cm


  1. Heat coconut oil in a large pot. Add onion and garlic and gently cook for 1 minute.
  2. Put the chopped cauliflower in the pot, and then add the liquid stock. The trick is to only just cover the cauliflower to cook it. This way the end product has a thick consistency without the use of thickeners. Add all the remaining ingredients (except protein) and mix.
  3. Cover with lid and simmer until cauliflower is soft enough to fall apart when you test it with a fork.
  4. If you are cooking optional protein, heat a frypan and coat with coconut oil. Cook the diced chicken whilst the cauliflower is softening. Set aside once done.
  5. Once cauliflower is soft, blend the pot contents with either a stick blender or food processor.
  6. Serve up the soup into bowls, and add optional chicken, and sprinkle chopped spring onions on top.

Calories: 227kcal Carbohydrates: 18g Protein: 24g Fat: 7g Saturated Fat: 4g Polyunsaturated Fat: 1g Monounsaturated Fat: 1g Trans Fat: 1g Cholesterol: 64mg Sodium: 2208mg Potassium: 848mg Fiber: 3g Sugar: 7g Vitamin A: 1066IU Vitamin C: 73mg Calcium: 49mg Iron: 1mg

Need help figuring out the right diet for YOU?

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