Cream of Cauliflower Soup
This creamy dairy-free cauliflower soup, enhanced with any of the garnishes recommended, makes a soothing introduction to a meal. It’s great with veggie-filled wraps and main-dish salads. Adapted from Vegan Soups and Hearty Stews for All Seasons.
- 1 tablespoon olive oil
- 1 cup chopped onion
- 2 to 4 cloves garlic, minced
- 32-ounce carton low-sodium vegetable broth,
or 4 cups water with 2 vegetable bouillon cubes
- 1 large head cauliflower, chopped into 2-inch chunks
- 2 medium potatoes, peeled and diced
- 2 teaspoons salt-free all-purpose seasoning
(like Frontier or Mrs. Dash)
- 1 teaspoon ground cumin
- 1 cup cooked or canned (drained and rinsed)
great northern or cannellini beans
- 1 1/2 to 2 cups unsweetened rice milk
or other nondairy milk, or as needed
- Salt and freshly ground pepper to taste
Garnishes (choose any 2 or 3 of the following):
- Steamed finely chopped cauliflower florets (1 1/2 to 2 cups)
- Steamed finely chopped broccoli florets (1 1/2 to 2 cups)
- Wilted baby kale, spinach, or arugula (2 or 3 big handfuls before wilting)
- Steamed fresh or frozen green peas (about 1 cup)
- Chopped fresh herbs (choose from among parsley,
dill, chives, and oregano, or a combination)
- Crisp whole-grain croutons
Heat the oil in a soup pot and add the onion. Sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Add the broth, cauliflower, potatoes, seasoning, and cumin. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 20 minutes, or until the vegetables are tender. Remove from the heat.
Transfer the vegetables to a food processor or blender with a slotted spoon and puree, in batches if necessary, until smooth. Puree about half of the beans with each batch of vegetables. Transfer the puree back into the soup pot, stirring it back into whatever liquid remained. Or add all the beans to the soup pot, insert an immersion blender, and process until soup is smoothly pureed.
Stir in enough rice milk to give the soup a medium-thick consistency, then season with salt and pepper. If time allows, let the soup stand off the heat for 1 to 2 hours then heat through before serving. Top each serving with 2 or 3 of the garnishes.
Per serving: Calories: 206; Total fat: 5g; Protein: 9g; Fiber: 7g; Carbs: 35g; Sodium: 126mg