Heart-Healthy Creamy Cauliflower Soup

Indulge in the velvety goodness of this Heart-Healthy Creamy Cauliflower Soup, a nourishing blend of wholesome ingredients designed to satisfy your taste buds and support a balanced lifestyle. Made with tender cauliflower simmered in low-sodium vegetable broth, sautéed garlic, and onions for depth of flavor, this dairy-free soup gets its creamy texture from unsweetened almond milk. A hint of nutmeg and a sprinkle of fresh parsley elevate the dish, making it both comforting and sophisticated. Perfect for busy weeknights, this easy-to-make vegan soup is ready in just 45 minutes and is packed with nutrients, low in calories, and free of unhealthy fats. Serve it as a light lunch, or pair it with whole-grain bread for a complete, heart-smart meal the whole family will love!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 2 tablespoons olive oil
• 1 medium, chopped yellow onion
• 3 minced garlic cloves
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1 bay leaf
• 1 pinch nutmeg
• 0.25 teaspoon black pepper
• 0.5 teaspoon sea salt
• 2 tablespoons, chopped fresh parsley

Directions

Step 1

Begin by preparing the cauliflower. Remove the leaves and the thick core of the cauliflower. Chop the cauliflower into small florets.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté for about 5 minutes, or until the onion becomes translucent and fragrant.

Step 3

Add the cauliflower florets to the pot along with the bay leaf. Stir well to combine with the onions and garlic.

Step 4

Pour in the low-sodium vegetable broth, ensuring the cauliflower is mostly covered. Bring the mixture to a boil over medium-high heat.

Step 5

Once boiling, reduce the heat to low and cover the pot. Let the soup simmer for about 20 minutes, or until the cauliflower is tender.

Step 6

Remove the bay leaf from the pot. Carefully transfer the soup to a blender in batches, or use an immersion blender directly in the pot, and blend until smooth and creamy.

Step 7

Return the blended soup to the pot. Stir in the unsweetened almond milk, nutmeg, black pepper, and sea salt. Heat the soup gently over low heat, allowing the flavors to meld together for about 5 more minutes.

Step 8

Taste and adjust the seasoning if necessary. If a thinner consistency is preferred, you can add a bit more vegetable broth or almond milk.

Step 9

Serve the soup warm, garnished with fresh parsley for added flavor and a pop of color.

Nutrition Facts

Serving size	(1812.8g)

Amount per serving	% Daily Value*
Calories	534.6

Total Fat 32.8g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 3.5g
Cholesterol 0mg	0%
Sodium 2564.0mg	0%
Total Carbohydrate 51.4g	0%
Dietary Fiber 12.6g	0%
Total Sugars 17.7g
Protein 12.6g	0%

Vitamin D 87.8IU	0%
Calcium 620.6mg	0%
Iron 4.3mg	0%
Potassium 2559.6mg	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: 53.6%

Protein: 9.1%

Carbs: 37.3%