Healthy Vegan Cauliflower Soup
My family loves this Healthy Vegan Cauliflower Soup made with cashews, white beans, potatoes, and sweet onion. I love how simple it is to make in one pot, which means easy clean-up and the best part, is that it is ready in just 35 minutes!
Servings: 4
Calories: 278kcal
Equipment
Ingredients
- 1 cup chopped sweet or yellow onion
- 1/2 - 1 teaspoon sea salt , adjust depending on salt in beans and broth
- 3 cloves garlic , chopped
- Drizzle of olive oil , or broth if you don’t use oil
- 1 head cauliflower , about 2 pounds once cleaned and chopped into larger pieces
- 4 cups broth , low sodium if needed (see note)
- 1 cup raw cashews , see note
- ½ cup cooked potato , see note
- ½ cup cooked white beans , drained and rinsed from can
- 1 tablespoon lemon juice
Optional toppings:
Instructions
- Sauté the onions and salt with oil or broth until soft. Abut 5 minutes.
- Add the garlic and sauté for 1-2 minutes.
- Add the cauliflower, saute for about 6-8 minutes until browning. You can also roast the cauliflower if you prefer but the soup has more flavor if you brown the onions for the caramelized taste, so it takes more pans to cook the cauliflower in the oven but it is an option.
- Put the top on the pan and allow to cook for another 5-7 minutes until cauliflower is nice and soft.
- Add the cooked mixture into a blender, being careful not to burn yourself because it is hot. You can also save some of the cauliflower to use as a topping for the soup.
- Add in the rest of the ingredients and blend until nice and smooth. If your blender is high speed then it will blend it until nice and hot. If not, then you can warm in a pan on the stove.
- Serve!
Notes
- My #1 Secret Tip for making my Healthy Vegan Cauliflower Soup is to soak the cashews before blending. If the cashews are not softened, the soup can end up with tiny bits that no one really wants in a creamy bowl. I just pop them in a bowl of hot water while I am chopping the veggies, and by the time I am ready to blend, they are soft and perfect.
- Roast the cauliflower: If I have a little more time, I roast the cauliflower in the oven until the edges turn golden. It gives the soup a deeper, slightly nutty flavor.
- Adjust the broth: I start with less broth when blending, then add more until the soup is just the thickness I like.
- Season at the end: I taste the soup once it is blended and adjust the salt and pepper right before serving. Sometimes a little extra lemon juice brightens it up great.
- Make it ahead: The flavors deepen after sitting, so making it a day ahead can make it even more delicious.
Nutrition
Calories: 278kcal | Carbohydrates: 29g | Protein: 11g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 453mg | Potassium: 823mg | Fiber: 6g | Sugar: 8g | Vitamin A: 2IU | Vitamin C: 75mg | Calcium: 69mg | Iron: 3mg