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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Recipe Information
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
Instructions
1. Prepare the cauliflower by removing the leaves and cutting it into small florets.
2. Heat a large pot over medium heat and add the olive oil.
3. Add the diced onion to the pot and sauté for 3-4 minutes until it becomes soft and translucent.
4. Stir in the minced garlic and cook for another 1-2 minutes, stirring frequently to ensure the garlic does not burn.
5. Add the cauliflower florets to the pot and pour in the vegetable broth. Bring the mixture to a boil.
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.
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.
8. Stir in the almond milk, salt, and black pepper. Taste and adjust seasoning as needed.
9. Allow the soup to heat through for an additional 2-3 minutes, but do not let it boil after adding almond milk.
10. Serve the soup hot, garnished with freshly chopped parsley for a touch of color and freshness.
Nutrition Facts
Calories |
885 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4608 mg | 200% | |
| Total Carbohydrate | 108.0 g | 39% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 32.3 g | ||
| Protein | 33.8 g | 68% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 762 mg | 59% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 4154 mg | 88% | |
*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.
