Creamy Cauliflower Soup with Rosemary/Parsley Oil and Almonds
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
1 hr 10 mins
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Servings
10 servings
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Calories
79 kcal
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Course
Main Course
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Cuisine
American
Creamy Cauliflower Soup with Rosemary/Parsley Oil and Almonds
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No one will believe this fabulous, silky-smooth, Creamy Cauliflower Soup is super healthy with NO cream and minimal ingredients. It tastes like something you'd enjoy at a fine restaurant!
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Ingredients
For the rosemary oil:
- ½ cup extra virgin olive oil
- 2 inch rosemary sprigs
- ¼ cup fresh chopped parsley leaves, not the stems
For the soup:
- 3 tablespoons extra virgin olive oil
- 1 medium onion chopped
- 2 medium shallots chopped
- 2 medium cloves garlic chopped
- 1 ½ teaspoons kosher salt more to taste
- 1 medium head cauliflower core removed and broken into florets
- 5 cups low-sodium chicken broth
For garnishing:
- rosemary oil recipe above
- whole lightly salted and roasted almonds
- finely chopped fresh rosemary
- rosemary sprigs
- freshly ground black pepper
Instructions
For the rosemary/parsley oil:
- Combine olive oil and rosemary springs in a medium-size, microwave-safe bowl. Cook for 1 minute on high power. Give the bowl a little swirl so the rosemary is redistributed. Repeat cooking and swirling for a total of 4 minutes.
- Allow to sit for 10 minutes then, strain the oil and discard the rosemary stems. Add the fresh parsley and strained oil to the container of a blender. Blend until nice and smooth. Transfer to a bowl and set aside.
For the soup:
- In a large heavy soup pot or Dutch oven, heat the olive oil over medium heat.
- Add the onion, shallots and salt and stir. Reduce the heat to low. Cook, stirring occasionally, until very tender and translucent, 15 minutes. Don’t allow the mixture to brown.
- Add the garlic and cook until fragrant, about 2 more minutes on low heat.
- Add the chicken broth and cauliflower and bring to a boil over medium-high heat. Once boiling, lower the heat, cover the pan, and simmer for 25-30 minutes until the cauliflower is very, very tender.
- Allow the cauliflower mixture to cool for 10 minutes then transfer the veggies and liquid to a blender. Blend on high power until very smooth and creamy. You can also use an immersion blender for this although the soup will be silkier with a regular blender
- Return the soup to the pot and bring to a simmer. If too thick, add a bit more broth and stir well. Taste, and season with salt and pepper.
For garnishing:
- Serve hot. Sprinkle each serving with a small handful of almonds and a drizzle of the rosemary/parsley oil. Garnish with finely chopped fresh rosemary, a rosemary sprig and freshly ground black pepper, if desired.
- When reheating, you may need an extra splash of chicken broth as the soup will thicken a bit as it sits.
- Store in the refrigerator in an airtight container. Rewarm on medium power in the microwave or in a pot on the stovetop over medium-low heat.
Notes
- See Café Tips above in the post for more detailed instructions and tips to ensure success.
- If you prefer to use Metric measurements there is a button in each of our recipes, right above the word “Instructions”. Just click that button to toggle to grams, milliliters, etc. If you ever come across one of our recipes that doesn’t have the Metric conversion (some of the older recipes may not), feel free to leave a comment and I will add it.
- NOTE: The nutritional information does not include the rosemary/parsley oil as you just use a drizzle and the nutrition will depend on how much you use.
Nutrition Information
Show Details
Serving
1cup
Calories
79kcal
(4%)
Carbohydrates
6g
(2%)
Protein
4g
(8%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
403mg
(17%)
Potassium
309mg
(9%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
0.5IU
(0%)
Vitamin C
29mg
(32%)
Calcium
23mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 10servings
Amount Per Serving
Calories 79 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 79kcal | 4% |
| Carbohydrates | 6g | 2% |
| Protein | 4g | 8% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 403mg | 17% |
| Potassium | 309mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 0.5IU | 0% |
| Vitamin C | 29mg | 32% |
| Calcium | 23mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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