Chicken and leek barley soup
A warm chicken soup with soft leeks, carrots and pearl barley.
About 55 min · 405 kcal · 36 g protein per serving
Spiced cauliflower, bean and almond soup
Cauliflower and white beans blended with ground almond and cumin.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm cauliflower is soft enough to blend smooth in 18 to 22 minutes
- Photograph the finished bowl
- Time
- About 44 min
- estimated
- Serves
- 2
- see below
- Energy
- 530 kcal
- per serving
- Protein
- 30 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains milk, tree nuts. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Soften the diced onion in the oil over medium-low heat for 8 minutes.
Add the cumin and turmeric and cook for a full minute before any liquid goes in.
Add the cauliflower in florets, the drained beans and the stock. Simmer for 18 to 22 minutes, until the cauliflower is completely soft.
Stir in the ground almonds and simmer for 2 minutes more.
Blend until completely smooth, then serve with the yoghurt and the coriander.
The useful detail
Put the ground almonds in before you blend, not after. Stirred into the finished soup they stay as gritty specks; blended in they disappear and leave only the richness.
Make it work for you
One serving is A deep bowl with a spoonful of yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Tahini instead of ground almonds
Smoother and more bitter. Whisk it in off the heat rather than simmering it.
Per serving: about 30 kcal less, about 2 g less protein, about 3 g less fat.
Allergens: Swaps tree nuts for sesame.
Quark instead of Greek yoghurt
Thicker and sharper against the spice.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Broccoli instead of cauliflower
Green rather than pale, and a good deal stronger in flavour. Cook it for 8 minutes only.
Per serving: about 25 kcal more, about 3 g more protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A blended soup that is still a meal, because the beans carry the protein and the ground almonds do the job cream would.
| Energy | 530 kcal |
|---|---|
| Protein | 30 g |
| Fat | 21 g |
| of which saturates | 3 g |
| Carbohydrate | 63 g |
| of which sugars | 15 g |
| Fibre | 16 g |
| Sodium | 1,800 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| onion | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| ground cumin | 2 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 8 kcal | 0.4 g |
| ground turmeric | ½ tsp | Not calculatedA quarter teaspoon of ground turmeric weighs well under a gram, which is under 2 kcal at the energy density of any dried spice. | · | · |
| cauliflower | 600 g | FDC 169986Cauliflower, raw | 150 kcal | 11.5 g |
| white beans | 300 g | FDC 175204Beans, white, mature seeds, canned | 342 kcal | 21.8 g |
| vegetable stock | 785 g | FDC 171583Soup, vegetable broth, ready to serve | 39 kcal | 1.9 g |
| ground almonds | 40 g | FDC 170568Nuts, almonds, blanchedCalculated with FoodData Central's blanched almond record, which is what ground almonds are made from. | 236 kcal | 8.6 g |
| Greek yoghurt | 150 g | FDC 170903Yogurt, Greek, plain, lowfat | 110 kcal | 14.9 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1056 kcal | 60.6 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. It thickens overnight; loosen it with stock or water.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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About 50 min · 345 kcal · 20 g protein per serving
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