Creamy Cauliflower Soup

Healthy Cauliflower Soup that’s ultra-creamy AND easy AND vegan? It’s happening and it is so much tastier that you can imagine.

Guess what, guys? It’s Live Eat Learn’s birthday! She turns a whopping 3 years old today (which, if my calculations are correct, is like 11 in internet years). And what better to celebrate a birthday than with…soup. Right?

Honestly, I didn’t remember it was her birthday until a few days ago, at which point it was too late to make a cake. Besides, how am I supposed to work nutritional yeast into a cake? I’ve been known for some unconventional flavor combinations, but that one would take the cake (ha. ha.)

So we’re ditching the cake in lieu of this healthy cauliflower soup! It’s ultra-creamy and rich without dairy, and has the most delicious crispy bits on top that I’m obsessed with.

Healthy Cauliflower Soup

Healthy Cauliflower Soup that’s ultra-creamy AND easy AND vegan? It’s happening and it is so much tastier that you can imagine.

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Course: Main Dishes, Side Dishes, Soups

Cuisine: American

Keyword: cauliflower soup, creamy cauliflower soup

Diet: Dairy-Free, Low Carb, Vegan, Vegetarian

Occasion: Christmas, Easter, Thanksgiving

Time: 30 minutes or less, 45 minutes or less

Prep: 5 mins

Cook: 20 mins

Total: 25 mins

Servings: 4 servings

Calories: 164kcal

Author: Sarah Bond

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INGREDIENTS

• 2 Tbsp olive oil divided, 30 mL2 Tbsp olive oil divided, 30 mL
• 1 medium white onion chopped1 medium white onion chopped
• 4 cloves garlic minced4 cloves garlic minced
• 3 cups low-sodium vegetable broth 700 mL3 cups low-sodium vegetable broth 700 mL
• ¼ cup nutritional yeast 20 g¼ cup nutritional yeast 20 g
• 2 sprigs thyme2 sprigs thyme
• 1 head cauliflower1 head cauliflower
• ¼ cup panko breadcrumbs 15 g¼ cup panko breadcrumbs 15 g
• Pinch each salt and pepperPinch each salt and pepper

INSTRUCTIONS

• Soup: Heat 1 Tbsp oil in a large pot over medium heat. Add onion and garlic, cooking until onion softens (about 5 min). Add broth, nutritional yeast, and thyme. Roughly chop about 3/4 of the cauliflower and add to the pot. Cover and simmer for 15 to 20 minutes, until cauliflower is fork-tender.
• Crispy Bits: Thinly slice the remaining 1/4 of the cauliflower. Heat remaining oil in a large skillet over medium heat, then add cauliflower in a single layer. Cook until both sides are lightly browned, then add the panko and continue cooking until bread crumbs are golden. Season with salt and pepper.
• Serve: Remove thyme sprigs from soup and puree (either using a handheld immersion blender or a by transferring to a standing blender). Season with salt and pepper to taste. Serve warm topped with crispy cauliflower.

NOTES

For a low carb option, simply leave out the panko!

NUTRITION

Serving: 1serving | Calories: 164kcal | Carbohydrates: 14.5g | Protein: 6.6g | Fat: 8.2g | Saturated Fat: 1.3g | Sodium: 206mg | Potassium: 497mg | Fiber: 5.1g | Sugar: 3.6g | Calcium: 170mg | Iron: 2mg

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