Creamy cauliflower soup
Cauliflower simmered in broth and blended smooth with coconut milk. Vegan. Makes 4.
- Hands-on
- 18 min
- Total time
45 min, show breakdown
- Prep 12 min
- Cook 25 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 10
- Cost/serving
- $2.10
Per serving
- Calories
- 245
- Protein
- 6.9 g
- Fiber
- 4.1 g
- Net carbs
- 9.6 g
- Fat
- 20 g
High in (% Daily Value per serving): Thiamin (B1) 92%, Riboflavin (B2) 85%, Vitamin C 83%, Vitamin B12 83%, Vitamin B6 79%, Niacin (B3) 48%, Folate 40%, Vitamin K 27%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1 head cauliflower (600 g)
Same amount as: about 5½ cups.
- ¼ medium onion (28 g)
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
1 tsp dried thyme (1 g)
Same amount as: 5 mL.
3 cups low-sodium vegetable broth (720 g)
Same amount as: 720 mL.
½ can full-fat coconut milk, canned (200 g)
Same amount as: about ¾ cup, about 13¼ tbsp.
2 tbsp nutritional yeast, fortified (10 g)
Same amount as: 30 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
2 tbsp pumpkin seeds (pepitas) (16 g), to serve
Same amount as: 30 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 4 days in the fridge or 3 months frozen. It thickens as it cools; add a splash of water when reheating.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (404 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 245 | ||
| Total fat | 20 g | 26% | |
| Saturated fat | 11 g | 55% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 314 mg | 14% | |
| Total carbohydrate | 14 g | 5% | |
| Dietary fiber | 4.1 g | 15% | |
| Total sugars | 4.2 g | ||
| Net carbs† | 9.6 g | ||
| Protein | 6.9 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 65 mg | 5% | |
| Iron | 3.3 mg | 19% | |
| Potassium | 750 mg | 16% | |
| Vitamin A | 55 mcg | 6% | |
| Vitamin C | 75 mg | 83% | |
| Vitamin E | 1.3 mg | 9% | |
| Vitamin K | 32 mcg | 27% | |
| Thiamin (B1) | 1.1 mg | 92% | |
| Riboflavin (B2) | 1.1 mg | 85% | |
| Niacin (B3) | 7.7 mg | 48% | |
| Vitamin B6 | 1.3 mg | 79% | |
| Folate | 159 mcg | 40% | |
| Vitamin B12 | 2 mcg | 83% | |
| Magnesium | 79 mg | 19% | |
| Zinc | 1.4 mg | 13% | |
| Selenium | 6.5 mcg | 12% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the cauliflower into florets about the same size. Slice the stalk thin. Dice the onion and mince the garlic.
Heat the oil in the pot on medium. Cook the onion 5 minutes, stirring now and then. Add the garlic and thyme for 30 seconds.
Done looks like: Onion soft and see-through. Add the cauliflower and broth. Bring to a boil, then turn down so it bubbles gently. Cover and simmer 15 minutes.
Done looks like: A knife slides into the thickest floret with no push. Stir in the coconut milk and nutritional yeast. Blend in batches until very smooth, then pour back into the pot.
Done looks like: Silky and pale, with no bits left. Stir in the lemon juice. Taste, then add salt and pepper. Serve with pumpkin seeds on top.
Equipment
Large pot or Dutch oven, 5 L (5 qt) $30–80
What to look for
- Heavy base so soups and chili do not scorch
- Lid that fits
Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Grainy texture | Not blended long enough. | Blend each batch a full minute on high. |
| Blender lid pops off | Hot steam builds up. | Fill the jar no more than half full, take out the centre cap and hold a folded towel over the hole. |
| Tastes flat | Needs salt and acid. | Add salt a pinch at a time and a little more lemon. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.