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.

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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.

Course Main Dishes, Side Dishes, Soups

Diet Dairy-Free, Low Carb, Vegan, Vegetarian

Occasion Christmas, Easter, Thanksgiving

Time 30 minutes or less

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 4 servings

Calories 164 kcal

Author Live Eat Learn

Ingredients

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

Instructions

1. 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.

2. 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.

3. 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 Facts

Healthy Cauliflower Soup

Amount Per Serving (1 serving)

Calories 164 Calories from Fat 74

% Daily Value*

Total Fat 8.2g 13%

Saturated Fat 1.3g 7%

Sodium 206mg 9%

Potassium 497mg 14%

Total Carbohydrates 14.5g 5%

Dietary Fiber 5.1g 20%

Sugars 3.6g

Protein 6.6g 13%

Calcium 17%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.

Handy products for Healthy Cauliflower Soup

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