Buffalo Sweet Potato & Cauliflower Soup

 
IMG_0654.jpeg

My first instant pot recipe! This simple soup takes only 30-40 minutes, and totally satisfies my (frequent) craving for something “buffalo”. It was a huge hit with my family. Simply add chicken breasts to add protein for normal diets; no need to make a separate batch!

 

Phe Count:

130 mg phe / serving
Roughly 2.5g of protein / 8.5 exchanges
Yield: 18 servings (1.5 C each)

Ingredients:

3 cups (400g) sweet potato, cut into ½” dice
1 head of cauliflower (4 cups, 430g), cut into bite-sized pieces
½ large red onion (220g), chopped
3 stalks of celery (110g), chopped
6 cloves of garlic, minced
64 oz vegetable broth (8 cups)  
⅓ C low protein ranch dressing  see recipe below
½ - ⅔ C Frank’s Red Hot sauce, to taste
1.5 tsp dried dill
1.5 tsp dried parsley
1 handful (25g) of spinach per serving
1 Tbsp chopped scallions, to serve
Salt, to taste

DAIRY-FREE RANCH:
Makes approx 1.5 C (14mg phe / Tbsp)
1 Hidden Valley Ranch packet (dry)
⅔ C mayonnaise
⅔ C So Delicious Coconut Milk (unsweetened)
⅓ C Almond milk (unsweetened, Califia Farms)


Directions:

  1. Add all of your chopped veggies to the Instant Pot and stir until well-mixed. 

  2. Add half of your vegetable broth, ranch dressing, Franks Red Hot, and the dried spices and stir again to mix all ingredients.

  3. Then, add more vegetable broth until your chopped veggie ingredients are covered in liquid. You may not need all 64 oz noted above, but it will be close. 

  4. Seal the Instant Pot and set it to “Pressure Cook” on high pressure for 10 minutes. 

  5. Release the steam when your cook cycle is complete. Before serving, add salt to taste. 

  6. For each serving, add a small handful of spinach to the hot soup and stir it in. It will wilt nicely and add a bit more nutrition and sustenance to your meal. Note: you can easily omit if trying to lower the phe in this recipe.

  7. Top with chopped scallions and a drizzle of dairy-free ranch to serve.

To add protein:

  1. Simply cut two chicken breasts in half and add them to the soup before sealing your Instant Pot to cook.

  2. Remove the chicken before seasoning the soup with salt and cut it into bite-sized pieces. Add chicken to each serving of soup for those diners (without PKU) who need more protein. 

If you don’t have an Instant Pot, the stove will work just fine!

  1. Follow steps 1-3 in the recipe above, but add your ingredients to a large soup pot instead. 

  2. Bring it to a boil on high heat, and then reduce to low, cover, and simmer for 20-30 mins. 

  3. Test the sweet potato to determine when your cook is complete. It should be tender, but still holding its shape. 

  4. Season your soup and serve with recommended garnishes, following steps 6 & 7 in recipe above.

View All Recipes