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Cauliflower + White Bean Soup


I absolutely love making this nourishing soup !  It’s a complete healthy meal for a light lunch or dinner – but the secret to making the perfect cauliflower soup or cooking cauliflower overall  is to cook it quickly so the flavors stay intact and you taste the whole essence and goodness of this magnificent vegetable.

What’s good about it:
Cauliflower contains phytonutrients that release sulfur compounds when heated. These odours become stronger with increased cooking time, so to minimise  the odour and reduce nutrient losses, it’s important to cook the cauliflower for only a short time.  Cauliflowers are low in calories, carbs and fat and contain B vitamins necessary for energy metabolism plus plenty of fibre to fill you up and to keep you regular.

The final texture of the soup should look creamy and velvety with almost a nutty flavor and it marries perfectly with a little Parmesan sprinkled over the top. For a dairy free option, omit the cheese and enjoy as is or stir through a little coconut cream before serving.  I’ve added a tin of white beans to my soup, mainly because I love eating soups as complete meals, so the beans have added quality protein to fill me up as well as aiding repair and supporting my immune system.
Serves 4

1 leek, finely sliced
1 cauliflower (800 g ) cut into flowerets
1 x 400 g tin organic cannelinni beans, drained
1 litre vegetable stock
Parmesan to garnish

Saute leek in 1 tablespoon olive oil over a gentle heat for 5 minutes until softened.
Add the cauliflower, stock and beans.
Simmer until the cauliflower is tender and and remove from the heat.
Puree in a good blender like a vitaMix until creamy and smooth.
Return to the pot and season with a little white pepper.
Serve warm soup in large bowls with a little shaved or grated Parmesan or grated gruyere and enjoy.

Protein: 11  g
Fat: 3.4 g
carbs: 16 g
Calories: 151 / 631 kj

 

There are a few things you can do if you don’t have time to make a home made veggie stock

1  Use water then add 1 – 2 tbsp light miso paste to season.
2 Use a good natural brand such as plantaforce that you can find in any health food section in your supermarket or Marigold brand.
3 Use water, sea salt, white pepper and fresh chopped herbs.

 

 

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28 Responses to “Cauliflower + White Bean Soup”
  1. Tara says:

    Thanks for the great recipe Teresa. I have tried to make cauliflower soup before and was a big flop- but with your tips I’m sure this will be great as i think i overcooked the last one! I love the addition of beans as being Insulin Resistant i need low GI carbs in my meals!
    Thanks again!
    Tara

    • you’ll love this recipe Tara ! let me know how you go – it’s so quick and easy to make and just what you need to keep blood sugars stable. T:)

      • anne says:

        can you tell me your vege stock recipe….
        love all your recipes – healthy and tasty and easy for those of us who dont have great skills in the cooking department :)

  2. Ali Facer says:

    Sounds wonderful especially with the rain coming down in buckets. I MUST make this today!!!

  3. Tara says:

    Teresa i made this soup today and it turned out fantastic! All your tips worked- i made sure not to overcook the cauliflower and took it straight off the heat and blended it and it was devine. I was coming off nightshift and it was the perfect meal, i topped it with freshly cracked pepper and it was miles better than my previous attempt. I am so glad i gave it a second attempt it will be a staple for me in winter.
    Thanks again!
    Tara

  4. Katie says:

    Teresa you have me hooked on your recipes!! You have inspired me!! I made this last night for my husband (fitness freak) and he absolutely loved it!! Its surprising sweet, a healthy lifestyle doesn’t have to be bland!! I love the nutritional info after each recipe!! Cant wait to get into more recipes!!
    Thanks T
    ;)

  5. jacquie says:

    My husband & son loved this soup – amazing as we’ve never particularly been cauliflower fans. Yum

  6. Roz says:

    If I dont have time to make my own vegetable stock, which one do you reccomend?

    • There are a few things you can do….
      1 Use water then add 1 – 2 tbsp light miso paste to season.
      2 Use a good natural brand such as plantaforce that you can find in any health food section in your supermarket or Marigold brand.
      3 Use water, sea salt, white pepper and fresh chopped herbs.

  7. Leith says:

    Teresa,

    Is this soup suitable to freeze?

    I made it tonight & my family and I loved it! :-)

  8. Adele says:

    I added more cauliflower to the recipe than suggested (about 200g extra) and scooped this out at the end with very little liquid and made an awesome cauliflower puree. I served the puree on a bed of spinach with a piece of salmon on top and steamed greens on the side. The boyfriend loved it! A low-cal (and tastier) alternative to mashed potato. And we still had the soup for lunch the next day! Thanks for the inspiration, Teresa!

  9. Judy says:

    This soup sounds great. As it is vey low cal and I would be having it for lunch a few hours before a workout, what else do you recommend eating as well as this soup?

  10. Sandra says:

    Hi Teresa,

    Another winner recipe! A hit with the family. You were right the soup tastes better when the cauliflower is not overlooked. Did not need the cheese.

    Cheers Sandra

  11. Pru Gibson says:

    Hey Teresa,
    I was just wondering if this would work with jerusalem artichokes instead of the cauli? I have been given a bucket load of them and was wondering what to do with them….
    Thanks
    Pru

  12. Anna says:

    Hi Teresa, Do you know the recipe for Indian Dahl soup made with green split peas, coconut, pineapple, sultanas and spices? It was by Carolyn Dunne who used to live near you. I have searched the net and can’t find it. It was on page 22 of the Semi Vegetarian cookbook but I tore out the page and lost when i moved. It was a wonderful soup.

  13. Jessamy says:

    Delicious! So simply to make and full of flavor, these yummy recipes make eating well and healthy easy to maintain.

  14. Nicole says:

    This is by far the most delicious cauliflower soup I have had yet :)

  15. Jennifer says:

    This soup is so good. Just made for the second time. Great with Tabasco.

  16. Kristy says:

    I just made this with a tin of chickpeas as it was all I had in my pantry and it is amazing. Thanks Teresa

  17. Sally says:

    DELICIOUS!! Made exactly to recipe – all my kids loved it too

  18. AlexL says:

    Made this so many times love to take it to work for lunch. Added carrotts this week & it was great – any veges you think could work?

  19. MiniRach says:

    Hi Teresa, Love all your recipes and that you add the health benefits with each one, so you can feel great about eating each one. I am going to try preparing my meals for the week in advance and would love if you added to the recipes if they are freezeable?

  20. Sue says:

    Thank you for this recipe. I don’t know what I’d do without it! :)

  21. Felicity says:

    Amazingly easy tasty soup, thanks Teresa!

  22. Leanne says:

    Hi Teresa,
    Thank you for all the easy, healthy and mostly inexpensive recipes. I’m slowly getting through them. This one is extremely delicious. I was going to try the carrot and ginger soup tommorrow but feel like making this one again, we’ll see! :) :) :)

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