Healthy Cauliflower Soup
User Reviews
3.7
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Prep Time
10 mins
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Cook Time
30 mins
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Total Time
40 mins
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Servings
5 servings
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Calories
235 kcal
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Course
Side Dish, Main Course, Soup
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Cuisine
American
Healthy Cauliflower Soup
Description
Healthy Cauliflower Soup begins by sautéing finely chopped sweet onion in olive oil, which develops a mild sweetness and soft texture. Cauliflower florets and crushed garlic are then added and cooked further to build savory depth. The pot is filled with broth, butter, raw cashews, and spices including salt, red pepper flakes, paprika, and dried sage before bringing to a boil. Maintaining a rolling boil softens the cauliflower and melds flavors.
After cooking, the mixture is blended until smooth and creamy, with grated Parmesan cheese stirred in for richness and umami. The spices offer gentle warmth and herbaceous notes, enhancing the vegetable's delicate flavor. The resulting soup has a smooth, thick texture balanced by aromatic spices.
This soup pairs well with garnishes like fresh parsley or additional Parmesan cheese and can be served alongside toasted baguette slices or Parmesan crisps to add crunch contrast. It makes an approachable and nourishing starter or light meal.
Broth is interchangeable with water plus bouillon paste for convenience. Refrigerate leftovers for up to four days or freeze for longer storage, ensuring to cool before freezing. Reheat gently to maintain the soup’s texture.
Ingredients
- 1 sweet onion finely chopped
- 2 tablespoons olive oil
- 1 cauliflower cut into florets, about 6 cups, large head
- 3 cloves garlic large, crushed
- 2 tablespoons butter or vegan "butter" sticks
- 6 cups broth chicken or vegetable, regular sodium*
- ½ cup cashews raw
- 1 teaspoon salt to taste
- ⅛-¼ teaspoon red pepper flakes
- ⅛ teaspoon paprika
- ¾ teaspoon sage dried
- ¼ cup Parmesan Cheese grated, or dairy-free Parmesan cheese
Instructions
- Saute onion and olive oil in a Dutch oven or large pot for 5 minutes over medium heat.
- Add cauliflower and continue sautéing for 5 more minutes. Add crushed garlic and sauté for 1 minute, or until fragrant.
- Add in broth (or water and Better than Bouillon), butter, cashews, red pepper flakes, salt, paprika, and sage. Bring pot to a boil. Once boiling, reduce heat to medium-high heat, while maintaining a rolling boil, for 20 minutes.
- Turn off heat and add Parmesan or Parmesan cheese alternative. Blend ingredients in a high speed blender or food processor in batches or puree in pot with an immersion blender.
- Serve cauliflower soup with fresh parsley, additional parmesan cheese, and some toasted baguettes or Parmesan cheese whisps. Enjoy!
Notes
- For broth, water combined with Better than Bouillon paste can replace chicken or vegetable broth.
- Store cooled soup in airtight containers in the refrigerator for up to 4 days.
- Freeze soup in freezer-safe containers after refrigerating to pre-chill; keep up to 3 months.
- Serve with fresh parsley, extra Parmesan cheese, or toasted baguettes for added texture and flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5servings
Amount Per Serving
Calories 235 kcal
% Daily Value*
| Calories | 235kcal | 12% |
| Carbohydrates | 15g | 5% |
| Protein | 6g | 12% |
| Fat | 18g | 28% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 16mg | 5% |
| Sodium | 1663mg | 69% |
| Potassium | 388mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 990IU | 20% |
| Vitamin C | 43.7mg | 49% |
| Calcium | 103mg | 10% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
3.7
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