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Vegan Cauliflower Soup Recipe

Vegan Cauliflower Soup Recipe

Ingredients

For the Soup:

  • 1 large head of cauliflower (about 2 pounds, chopped into florets)
  • 1 medium onion (diced)
  • 3 cloves garlic (minced)
  • 2 medium carrots (diced)
  • 2 stalks celery (diced)
  • 4 cups vegetable broth (preferably low-sodium)
  • 1 cup unsweetened plant-based milk (e.g., almond or oat milk)
  • 2 tablespoons olive oil (or coconut oil)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • Salt and pepper (to taste)
  • Juice of 1 lemon (for added brightness)

Optional Toppings:

  • Fresh parsley (chopped, for garnish)
  • Roasted chickpeas (for protein and crunch)
  • Croutons (for added texture)
  • Drizzle of olive oil (for extra richness)

Instructions

Step 1: Prepare the Vegetables

  1. Chop the Cauliflower: Cut the cauliflower into uniform-sized florets after removing leaves and stem.
  2. Dice the Aromatics: Dice the onion, carrots, and celery. Mince the garlic.

Step 2: Sauté the Vegetables

  1. Heat the Oil: In a large pot, warm 2 tablespoons of olive oil over medium heat.
  2. Cook the Aromatics: Add diced onion, carrots, and celery. Sauté for 5-7 minutes until the onions turn translucent.
  3. Add Garlic: Stir in minced garlic and cook for an additional 1-2 minutes.

Step 3: Add Cauliflower and Broth

  1. Combine Ingredients: Add cauliflower florets to the pot and stir with the sautéed vegetables.
  2. Pour in Broth: Add 4 cups of vegetable broth.
  3. Season the Soup: Sprinkle in thyme, rosemary, and add salt and pepper to taste. Bring to a gentle boil.

Step 4: Simmer the Soup

  1. Cook Until Tender: Reduce heat, cover, and simmer for 20-25 minutes until cauliflower is tender.

Step 5: Blend the Soup

  1. Cool Slightly: Remove the pot from heat and allow it to cool a bit.
  2. Blend: Use an immersion blender to blend until smooth. If using a countertop blender, blend in batches.
  3. Adjust Consistency: Stir in 1 cup of plant-based milk for a creamier texture.

Step 6: Finish with Lemon Juice

  1. Brighten the Flavor: Stir in the juice of 1 lemon. Adjust salt and pepper to taste.

Step 7: Serve and Garnish

  1. Ladle into Bowls: Serve hot.
  2. Add Toppings: Garnish with parsley, roasted chickpeas, croutons, or a drizzle of olive oil as desired.

Step 8: Storage Tips

  • Refrigerate: Store leftovers in an airtight container for up to 5 days.
  • Freeze: Portion into freezer-safe containers and store for up to 3 months. Thaw before reheating.

Customization Options

  • Flavor Variations: Add spices like cumin or paprika for a different flavor profile.
  • Extra Vegetables: Incorporate spinach or kale for added nutrients.
  • Creamier Texture: Use coconut milk or add blended soaked cashews.

Nutritional Information (Per Serving, serves 4)

  • Calories: 150 kcal
  • Protein: 4g
  • Total Fat: 7g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 300mg
  • Total Carbohydrates: 20g
  • Dietary Fiber: 5g
  • Sugars: 3g

This comforting and creamy Vegan Cauliflower Soup is perfect for a cozy meal and is packed with nutrients. Enjoy! 😊