Light and Healthy Cauliflower Soup
Creamy yet guilt-free, this Light and Healthy Cauliflower Soup is a comforting dish that’s perfect for cozy nights or as a nutritious lunch. Made with wholesome ingredients like fresh cauliflower, golden sautéed onions, and velvety unsweetened almond milk, this soup is packed with flavor yet remains low in calories. A blend of vegetable broth and spices creates a rich, savory base, while an easy puréeing step ensures a silky, restaurant-quality texture. The recipe comes together in just 35 minutes, making it a quick and satisfying choice for busy weeknights. Garnished with fresh parsley, this dairy-free, vegan-friendly soup isn't just delicious—it's a feast for the eyes and the soul. Serve it with crusty bread or a simple side salad for a complete and healthy meal.
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Ingredients
- 1 head (about 1.5 pounds) cauliflower
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 cloves, minced garlic
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons, chopped (for garnish) fresh parsley
Directions
Step 1
1. Prepare the cauliflower by removing the leaves and cutting it into small florets.
Step 2
2. Heat a large pot over medium heat and add the olive oil.
Step 3
3. Add the diced onion to the pot and sauté for 3-4 minutes until it becomes soft and translucent.
Step 4
4. Stir in the minced garlic and cook for another 1-2 minutes, stirring frequently to ensure the garlic does not burn.
Step 5
5. Add the cauliflower florets to the pot and pour in the vegetable broth. Bring the mixture to a boil.
Step 6
6. Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes or until the cauliflower is tender and easily pierced with a fork.
Step 7
7. Using an immersion blender, puree the soup directly in the pot until smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender and blend until smooth. Be cautious with hot liquids.
Step 8
8. Stir in the almond milk, salt, and black pepper. Taste and adjust seasoning as needed.
Step 9
9. Allow the soup to heat through for an additional 2-3 minutes, but do not let it boil after adding almond milk.
Step 10
10. Serve the soup hot, garnished with freshly chopped parsley for a touch of color and freshness.
Nutrition Facts
| Serving size | (2018.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 885.0 |
| Total Fat 41.4g | 0% |
| Saturated Fat 7.3g | 0% |
| Polyunsaturated Fat 6.4g | |
| Cholesterol 0mg | 0% |
| Sodium 4608.5mg | 0% |
| Total Carbohydrate 108.0g | 0% |
| Dietary Fiber 28.3g | 0% |
| Total Sugars 32.3g | |
| Protein 33.8g | 0% |
| Vitamin D 87.8IU | 0% |
| Calcium 762.4mg | 0% |
| Iron 9.3mg | 0% |
| Potassium 4153.9mg | 0% |
Source of Calories