Directions:
- Saute onion and garlic 3-4 minutes over medium heat in saucepan sprayed with cooking spray.
- Add cauliflower, potato, carrots, broth and spices.
- Heat to boiling.
- Reduce heat.
- Simmer, covered, for 10-15 minutes, or until vegetables are tender.
- Mix flour and water.
- Stir into boiling vegetable mixture.
- Cook, stirring, until thickened.
- Stir in tomato juice, parsley, and lemon juice.
- Simmer 2-3 minutes longer.
- Season to taste with salt, pepper, and cayenne pepper.
- Serve over rice.
- If you wish to have more protein, you could add some cooked (or canned) chickpeas, or for the carnivores some cubed chicken breast.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 186.14 Kcal (779 kJ) | ||
| Calories from fat | 22.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.45g | 4% | |
|---|---|---|---|
| Cholesterol | 0.92mg | 0% | |
| Sodium | 619.53mg | 26% | |
| Potassium | 854.21mg | 18% | |
| Total Carbs | 37.52g | 13% | |
| Sugars | 10.01g | 40% | |
| Dietary Fiber | 6.34g | 25% | |
| Protein | 6.13g | 12% | |
| Vitamin C | 56.8mg | 95% | |
| Vitamin A | 1mg | 33% | |
| Iron | 2.2mg | 12% | |
| Calcium | 84.9mg | 8% | |
| Amount Per 100 g | |||
| Calories | 54.04 Kcal (226 kJ) | ||
| Calories from fat | 6.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.71g | 4% | |
|---|---|---|---|
| Cholesterol | 0.27mg | 0% | |
| Sodium | 179.88mg | 26% | |
| Potassium | 248.02mg | 18% | |
| Total Carbs | 10.89g | 13% | |
| Sugars | 2.91g | 40% | |
| Dietary Fiber | 1.84g | 25% | |
| Protein | 1.78g | 12% | |
| Vitamin C | 16.5mg | 95% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 0.6mg | 12% | |
| Calcium | 24.6mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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