Heart-Healthy Creamy Cauliflower Soup
Indulge in the velvety goodness of Heart-Healthy Creamy Cauliflower Soup, a nutritious yet utterly satisfying dish that’s perfect for cozy nights or light lunches. This dairy-free, low-sodium recipe transforms a simple cauliflower into a creamy, flavorful soup without the need for heavy cream, using unsweetened almond milk and a blend of aromatic garlic, onion, and nutmeg instead. Simmered to perfection in vegetable broth and lightly seasoned, this wholesome bowl is as comforting as it is good for your heart. Ideal for meal prep or impressing guests, serve it warm with a sprinkle of fresh parsley for a burst of freshness. With minimal prep and just 30 minutes of cooking time, this soup checks all the boxes for healthy, quick, and delicious home-cooked meals.
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Recipe Information
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
Instructions
Begin by preparing the cauliflower. Remove the leaves and the thick core of the cauliflower. Chop the cauliflower into small florets.
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.
Add the cauliflower florets to the pot along with the bay leaf. Stir well to combine with the onions and garlic.
Pour in the low-sodium vegetable broth, ensuring the cauliflower is mostly covered. Bring the mixture to a boil over medium-high heat.
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.
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.
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.
Taste and adjust the seasoning if necessary. If a thinner consistency is preferred, you can add a bit more vegetable broth or almond milk.
Serve the soup warm, garnished with fresh parsley for added flavor and a pop of color.
Nutrition Facts
Calories |
535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2564 mg | 111% | |
| Total Carbohydrate | 51.4 g | 19% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 17.7 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 621 mg | 48% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 2560 mg | 54% | |
*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.
