Cauliflower Soup with Parsley

Warm up with a bowl of velvety cauliflower soup with parsley, a wholesome and flavor-packed dish that's as comforting as it is nourishing. This creamy, dairy-free recipe features tender cauliflower blended with aromatic garlic, sautéed onion, and a splash of unsweetened almond milk for a luscious, smooth texture. Brightened with a hint of fresh parsley and a squeeze of tangy lemon juice, this simple yet sophisticated soup is both vegan and gluten-free, making it perfect for a variety of dietary preferences. Ready in just 45 minutes, it’s an ideal choice for quick weeknight dinners or light lunches. Pair it with crusty bread for a satisfying, cozy meal that’s sure to impress!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 whole cauliflower head
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 cloves, minced garlic
• 4 cups vegetable broth
• 1 cup unsweetened almond milk
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup, chopped fresh parsley
• 1 tablespoon lemon juice
• 2 slices per serving optional: crusty bread for serving

Directions

Step 1

Prepare the cauliflower by removing the green leaves and cutting it into florets. Discard the core or save it for vegetable stock.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until soft and translucent.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant, ensuring it doesn’t burn.

Step 4

Add the cauliflower florets to the pot and stir to coat them with the onion and garlic mixture.

Step 5

Pour in the vegetable broth, making sure the cauliflower is mostly covered. Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 15-20 minutes, or until the cauliflower is tender and can be easily pierced with a fork.

Step 6

Using an immersion blender, blend the soup directly in the pot until smooth. Alternatively, transfer the soup in batches to a blender, blending until smooth and creamy before returning it to the pot.

Step 7

Stir in the almond milk, salt, and black pepper. Taste and adjust seasoning as needed.

Step 8

Add the freshly chopped parsley and lemon juice, stirring gently to combine. Let the soup simmer for another 5 minutes to marry the flavors.

Step 9

Serve hot, garnished with additional parsley if desired. Pair with slices of crusty bread for a heartier meal.

Nutrition Facts

Serving size	(2090.2g)

Amount per serving	% Daily Value*
Calories	1167.5

Total Fat 45.2g	0%
Saturated Fat 7.7g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 5427.7mg	0%
Total Carbohydrate 160.8g	0%
Dietary Fiber 31.8g	0%
Total Sugars 33.4g
Protein 42.8g	0%

Vitamin D 87.8IU	0%
Calcium 795.2mg	0%
Iron 13.0mg	0%
Potassium 3534.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.3%

Protein: 14.0%

Carbs: 52.7%