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!
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Recipe Information
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
Instructions
Prepare the cauliflower by removing the green leaves and cutting it into florets. Discard the core or save it for vegetable stock.
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.
Stir in the minced garlic and cook for 1 minute until fragrant, ensuring it doesn’t burn.
Add the cauliflower florets to the pot and stir to coat them with the onion and garlic mixture.
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.
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.
Stir in the almond milk, salt, and black pepper. Taste and adjust seasoning as needed.
Add the freshly chopped parsley and lemon juice, stirring gently to combine. Let the soup simmer for another 5 minutes to marry the flavors.
Serve hot, garnished with additional parsley if desired. Pair with slices of crusty bread for a heartier meal.
Nutrition Facts
Calories |
1168 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5428 mg | 236% | |
| Total Carbohydrate | 160.8 g | 58% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 33.4 g | ||
| Protein | 42.8 g | 86% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 795 mg | 61% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3534 mg | 75% | |
*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.
