Beginning
Vegan Cauliflower Soup is a comforting and healthy meal that brings out the mild, creamy taste of cauliflower. This soup is great for cold days. It can be eaten as it is or you can add different toppings to make it your own. Cauliflower is a very healthy vegetable because it is full of vitamins and minerals, providing many health advantages.
In this thorough recipe, you will find a complete guide with all the ingredients, easy-to-follow steps, nutritional facts, and useful tips for making it your own. Let’s start making this tasty Vegan Cauliflower Soup!
List of items needed to make a recipe.
About Soup
1 big cauliflower (around 2 pounds, cut into small pieces)
1 onion (chopped)
3 pieces of minced garlic
2 carrots (cut into small pieces)
2 pieces of celery (chopped)
4 cups of vegetable broth with low salt.
1 cup of plant-based milk without added sugar, like almond or oat milk.
2 tablespoons of olive oil or coconut oil
1 teaspoon of dried thyme
1 teaspoon of dried rosemary
Add salt and pepper according to your preference.
Juice from 1 lemon (to add a fresh taste)
Toppings you can choose to add.
Fresh parsley, chopped (to decorate)
Chickpeas roasted for extra protein and a crispy texture.
Croutons (to add crunchiness)
A little bit of olive oil (for flavor)
Nutrition Facts (Per Serving, for 4 servings)
Calories: 150
Fat: 7 grams
Fat content: 1 gram
No cholesterol: 0mg
Sodium: 300mg
Carbohydrates: 20 grams
Fiber in food: 5 grams
Sugar content: 3 grams.
Proteins: 4 grams
Weight Watchers SmartPoints system.
SmartPoints: 4 (according to the latest WW system)
Instructions in order
First, get the vegetables ready.
Cut the cauliflower.
Begin by taking off the green parts and the main stalk from the cauliflower. Cut the head into small pieces, trying to make them all the same size so they cook evenly.
“List the Aromatics:”
Chop one average-sized onion, two average-sized carrots, and two celery sticks. Chop 3 garlic cloves. This mix will create the tasty foundation of your soup.
Next, cook the vegetables in a pan with some oil.
Warm up the oil.
In a big pot, warm 2 tablespoons of olive oil on medium heat. Let the oil heat up for a minute.
Prepare ingredients with strong smells.
Put the chopped onion, carrots, and celery in the pot. Cook for around 5-7 minutes, stirring occasionally, until the vegetables are soft and the onions are see-through.
Include garlic.
Add the chopped garlic and cook for 1-2 more minutes until it smells good. Make sure you don’t overcook the garlic.
Step 3: Put cauliflower and broth.
Include cauliflower.
Put the pieces of cauliflower into the pot and mix them with the cooked vegetables.
Add vegetable broth.
Put 4 cups of vegetable broth in the pot. The broth will give the soup a flavorful foundation.
Add flavor to the soup.
Add 1 teaspoon of dried thyme, 1 teaspoon of dried rosemary, and salt and pepper to taste. Heat the mixture until it starts to boil softly.
Step 4: Let the soup cook on low heat.
Cook until soft.
Once the water is boiling, lower the heat and put a lid on the pot. Allow the soup to cook gently for 20-25 minutes or until the cauliflower is soft enough to easily poke with a fork.
Step 5: Mix the soup.
Get ready to mix ingredients together.
Once the cauliflower is soft, take the pot off the stove. Let the soup cool down a bit before eating it for safety reasons.
Mix until everything is well combined.
Use a hand blender to blend the soup in the pot until it is smooth and creamy. If you don’t have a hand blender, pour the soup into a regular blender in small amounts and blend until it’s smooth.
Make it consistent.
To make the soup thinner, add 1 cup of plant-based milk without sugar until it reaches the thickness you want. Mix again if necessary to fully combine.
Step 6: Squeeze some lemon juice.
Add lemon juice to finish the dish.
Add the juice of 1 lemon to enhance the flavors of the soup. Add more salt and pepper to taste, if needed.
Step 7: Serve the soup.
Pour into bowls.
Serve the hot soup by pouring it into bowls.
Choose additional ingredients.
Add some chopped parsley, roasted chickpeas, croutons, or a little olive oil on top if you like.
Step 8: How to Store Items
Keeping extra food:
Keep any extra soup in a sealed container in the fridge for up to 5 days.
Very cold.
This soup is good for freezing! Divide into containers that can be frozen and keep for a maximum of 3 months. Defrost in the fridge before warming up.
Options for personalization
Different Flavors
Seasonings: Try using different spices such as cumin, paprika, or nutritional yeast to enhance the flavor.
Include vegetables: Add more vegetables such as spinach, kale, or peas to get more vitamins and minerals.
Making things creamier.
Milk made from coconuts. Use coconut milk instead of plant-based milk for a tastier result.
Cashew cream: To make the soup extra creamy, mix soaked cashews with water and add them to the soup before serving.
Benefits of Protein
Garbanzo beans: Add cooked chickpeas for more protein and a different texture.
Tofu is a type of food. Put diced soft tofu into the blender before mixing to make it smoother and add more protein.
Benefits for Health
Vegan Cauliflower Soup is not just delicious, it also has many health advantages:
Low in calories: Cauliflower has few calories and lots of fiber, so this soup is a good choice for people trying to lose weight.
Full of vitamins: Cauliflower is a great source of vitamins that help the immune system and overall health.
Cardiovascular Health: Olive oil has good fats that are good for the heart.
Tips for preparing meals in advance.
Prepare in advance. Make the soup in advance to have quick meals ready for lunch or dinner during the week.
Controlling the amount of food you eat: Divide the soup into separate containers for quick and convenient meals on the go.
Closing Ideas
This Vegan Cauliflower Soup is an easy and delicious recipe that demonstrates how versatile cauliflower can be. Its smooth consistency and delicious taste make it a top choice for those seeking a satisfying and nutritious meal.
End, final part.
Now that you have all the ingredients and instructions, it’s time to gather your items and make this healthy Vegan Cauliflower Soup. Enjoy its cozy heat and delicious taste every day!
