Transforming fresh cauliflower into a delicious, savory dish Cream of Cauliflower Soup. This cream of cauliflower soup recipe is rich and creamy, and screams comfort food.
Cream of Cauliflower Soup is a creamy, decadent, rich soup. I consider it a comfort food because of its smooth and delicate texture. Once you take your first bite of this delicious cauliflower soup recipe, you’ll think you’re eating a fat, creamy soup, when in fact, it’s made of all vegetables. While most creamy soups contain nut or plant milk, this cauliflower soup is nut-free, soy-free, and plant-milk-free. Instead, potatoes provide juiciness.
Jump:
Cauliflower is so versatile; It can be used for pizza crust, cauliflower steak, buffalo cauliflower bites, General Tiso cauliflower, and the list goes on. As a child, I remember cauliflower having no taste. My only memory of using it was in a vegetable tray that I promptly dipped into to disguise its taste, or lack thereof. Who knew cauliflower could be elegant and delicious?
Nutritional value of cauliflower
According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of chopped raw cauliflowerCut into half-inch slices, and weighing about 107 grams, it contains:
- 27 calories
- 2 grams (g) of protein
- 0.3 grams of fat
- 5 grams of carbohydratesWith 2.1 grams of fiber and 2 grams of sugar
- 24 milligrams (mg) of calcium
- Magnesium 16 mg
- Phosphorus 47 mg
- Potassium 320 mg
- Vitamin C 51.6 mg
- 16.6 micrograms (mcg) of vitamin K
- 0.197 mcg Vitamin B6
- 61 mcg of folate
One cup of raw cauliflower will provide:
- 77 percent of the daily vitamin C requirement
- 20 percent of the daily vitamin K requirement
- 10 percent or more of the daily requirement for vitamin B6 and folate
It contains minor thiamine, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium and manganese.
Cream of Cauliflower Soup Ingredients
- Shallots: Shallots have a subtle and sweet flavor with a hint of sharpness, while onions bring a more intense heat. You can substitute shallots in almost any recipe that calls for onions – just make sure you use the same volume. (For example, several medium shallots equal one small yellow onion.)
- Leaks: Like onions, shallots, garlic, and chives, leeks have a mildly sweet flavor reminiscent of other alliums. They are often used like onions — as a base to flavor soups, stews and other long-cooking dishes. However, their mild flavor means they can be enjoyed on their own.
- Cauliflower: Cauliflower has a sweet and nutty flavor with bitter undertones. It also absorbs flavors like a sponge.
- Garlic: I like to use fresh garlic cloves whenever possible.
- baking Potatoes: The texture is moderately starchy, slightly creamy, and slightly dense, with a delicate skin. White potatoes have a mildly sweet, mild flavor with low sugar content.
- Organic Vegetable Broth: I buy a lot of organic vegetable broth at Costco.
- Nutrition Facts: Nutritional Scream Cauliflower soup helps thicken and tastes cheesy without any dairy.
- garlic powder: Garlic powder has a stronger flavor than dried ground cauliflower and fresh garlic.
- Onion Powder: Onion powder is dried onion.
- Rosemary: Rosemary has notes of evergreen, citrus, lavender, pine, sage, pepper, mint and sage.
- Chives: The green ends of green onions have a similar flavor to chives, and they can be used similarly. The white part of green onions has a strong flavor and can stand up to cooking, much like yellow or white onions. Whites also make good bases for soups, stir-fries and sauces.
- Smoked Paprika: Smoked paprika Has a smoky and spicy flavor with a hint of sweetness. Mild smoked paprika doesn’t have much sweetness but has some heat in the flavor. Hot or spicy smoked paprika has more heat and less sweetness than mildly smoked paprika.
Substituting cream of cauliflower soup ingredients
- Red onion tastes like shallots. Bt you can also use yellow or white onion.
- Substitute leeks for green onions or spring onions in the recipe.
- Garlic Mince: Use half a teaspoon of minced garlic in place of each clove.
- Garlic Flakes: Also called dehydrated (or dried) minced garlic, use ½ teaspoon of garlic flakes in place of each clove.
- Garlic Cloves: Use ¼ teaspoon of garlic cloves in place of each clove.
- Choose any type of potato.
- If you don’t have vegetable broth, add a little yonder with water.
- Thyme and sage are good substitutes for rosemary. Other options include marjoram and oregano, which all fall under the same mint family. This is also a good option if you have Italian seasoning, as rosemary is often included in the mix.
- In a recipe, you can substitute scallions, leeks, shallots, and garlic for the chives. If you’re substituting a garnish, your best bet is green onion/scallions for a similar look and taste.
- Hungarian paprika, sweet paprika and hot paprika can be used instead of smoked paprika. Then add a little liquid smoke for the missing smoky element.
How to Make Cream of Cauliflower Soup
One of my favorite kitchen tools that saves me a ton of time is my vegetable chopper. As a result, chopping vegetables for various recipes takes minutes instead of hours. For this Creamy Cauliflower Soup recipe, I used a large chopping blade to chop my potatoes. Then, I used the small blade to chop the shallots.
When cooking with leeks, it’s important to remember that leeks usually require a lot of cleaning.
Although it looks clean on the outside, each leak hides multiple layers of dirt.
Therefore, I recommend cutting the leeks, transferring them to a colander and rinsing them under water to remove excess debris.
Saute garlic, shallots and leek together in a large soup pan until translucent.
Then add the diced potatoes, nutritional yeast, and vegetable broth. Next, bring the mixture to a boil, cover and simmer for 30 minutes.
Meanwhile roast the cauliflower in the oven. While the cauliflower is roasting and the potatoes are softening with the leeks and shallots, chop the chives for garnish.
Be sure to reserve some roasted cauliflower (I chose small pieces) to use as a garnish when serving the cauliflower before blending the soup.
Now, let both the cauliflower and potato mixture cool, so you can safely blend the creamy cauliflower soup in small batches.
Cauliflower has become my favorite vegetable, as it transforms into a variety of dishes with versatile flavors; It absorbs herbs and spices and, when used creatively, is one of the best fat-free foods around.
Recipe FAQs
Cauliflower is a dietary superfood Despite its pale appearance, it is packed with vitamins, minerals and other beneficial molecules. Today cauliflower is a popular alternative to many carbohydrate-rich foods, such as rice, pizza crust, and sandwich rounds.
Cruciferous vegetables such as green cabbage, broccoli, bok choy, Brussels sprouts, kale, and cauliflower Provides anti-inflammatory benefitswhich can reduce the risk of cardiovascular disease and other chronic diseases.
It is rich in vitamins C and K and is also a good source of folate Supports cell growth and is essential during pregnancy. Cauliflower is fat free and cholesterol free. And it is low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.
advice
- Cutting the cauliflower into equal sized pieces will ensure that the pieces cook at the same rate.
- Leeks have layers of dirt between layers, so clean them well.
- Although I usually leave the skins on the potatoes, for this recipe, the potatoes are used for creaminess, so remove the skins for the best texture.
- For best quality, soup Will last about 3 months in the freezer.
- I love Super Cube To freeze individual bowls of soup in perfectly sized containers, which are easy to access and thaw.
- Thaw the soup overnight and reheat in the microwave once thawed.
So if you love savory soups and want to feel like you’re cheating with every delicious bite, try this Cream of Cauliflower Soup!
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📖 Recipe
Cream of Cauliflower Soup
Cream of Cauliflower Soup is oil-free, nut-free, dairy-free and soy-free. Luscious and delicious, the creamy cauliflower soup is packed with vegetables and obviously tastes so good that you’ll feel like you’re cheating with every delicious bite.
instructions
Preheat oven to 400 degrees; Line a cookie sheet with parchment paper or a silicone mat.
After cutting and washing the cauliflower, make a single layer of cauliflower on the cookie sheet.
Season generously with garlic powder and onion powder.
Bake for 40 minutes until lightly browned on top.
While the cauliflower is roasting, sauté the garlic, leeks and shallots together in a soup pot.
Add 4 cups organic vegetable broth and stir; Reduce heat to medium.
Add the diced potatoes and return the heat to medium-high. Must be cooked with potatoes.
Add rosemary and nutritional yeast.
Bring to a boil and stir; Cover and cook, reduce heat to low and simmer until potatoes are tender (30 minutes).
- Using a high speed blender, combine broth/potato shallot mixture and roasted cauliflower florets in blender until smooth. It will be thick but blend without any lumps.
Return the thick mixture to the soup pot.
Using remaining 4 cups organic vegetable broth, add broth sparingly and stir; The soup will be thinner and the color will be brighter.
serve
- Sprinkle with paprika
Garnish the center of the soup bowl using the reserved small pieces of roasted cauliflower and chopped chives.
Comment
- Cutting the cauliflower into equal sized pieces will ensure that the pieces cook at the same rate.
- Leeks have layers of dirt between layers, so clean them well.
- Although I usually leave the skins on the potatoes, for this recipe, the potatoes are used for creaminess, so remove the skins for the best texture.
- For best quality, soup Will last about 3 months in the freezer.
- I love Super Cube To freeze individual bowls of soup in perfectly sized containers, which are easy to access and thaw.
- Thaw the soup overnight and reheat in the microwave once thawed.
nutrition
Worship: 6gCalories: 155kcalSugars: 33gProtein: 7gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fats: 0.2gMonounsaturated fats: 0.1gSodium: 399mgPotassium: 816mgFiber: 6gSugar: 8gVitamin A: 1577IUVitamin C: 69mgCalcium: 79mgIron: 3mg
Oh! My name is Kathy, I am a retired high school English teacher and vegetarian and blogger. My entire blog is completely plant-based vegan. I truly believe that what we eat and how we live determines our health and the preservation of our planet! 🙂
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