WHITE BEAN AND CAULIFLOWER NUTMEG KISSED SOUP
This nourishing White Bean and Cauliflower Nutmeg Kissed Soup is a simple and wholesome recipe that brings comfort with every spoonful. This soup features tender white beans and soft cauliflower florets, which are lightly seasoned with nutmeg and garlic to create a delicate yet aromatic flavour. The natural creaminess of the beans offers a silky texture without the need for any dairy, making it perfect for vegan diets. This nutmeg soup is ideal for a warming lunch or light dinner, which delivers high fibre, plant-based protein and essential nutrients in just one bowl. It is made with minimal ingredients and a short preparation time, which is a go-to for busy days, especially during the colder months. It’s also easily customisable with your favourite herbs or vegetables. Whether served as a starter or a satisfying main course, this White Bean and Cauliflower Nutmeg Kissed Soup brings nourishment and comfort with ease.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer, One-Pot Wonders
OCCASION/HOLIDAY
Winter, Fall, Family Reunion, Mother’s Day, New Year’s Day, Valentine’s Day, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Low Fat, High Fibre, Low Sodium, Quick & Easy, Wheat / Gluten-Free, Healthy
DISH TYPE
Soup / Stew
INGREDIENTS
- 82 grams | 2.89 ounces | ½ cup white beans
- 26 grams | 0.92 ounces | ¼ cup chopped cauliflower
- 240 milliliters | 8.12 fluid ounces | 1 cup vegetable broth
- 3 grams | 0.11 ounces | 1 garlic clove
- 5 grams | 0.02 ounces | ¼ teaspoon nutmeg
- 6 grams | 0.21 ounces | 1 teaspoon salt
- 2 grams | 0.07 ounces | 1 teaspoon black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 154 kilocalories
- Fat: 0.8 grams
- Saturated Fat: 0.1 grams
- Carbohydrate: 25.0 grams
- Sugar: 2.0 grams
- Fibre: 6.6 grams
- Sodium: 540 milligrams
- Protein: 8.6 grams
- Calcium: 58 milligrams
- Potassium: 460 milligrams
- Iron: 2.4 milligrams
PREPARATION
- Sauté The Garlic: In a small pot, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
- Add The Vegetables: Stir in the chopped cauliflower and cook for 2 minutes, letting it lightly soften.
- Pour In The Broth: Add the vegetable broth and bring the mixture to a gentle simmer.
- Stir In The Beans And Nutmeg: Add the white beans and ground nutmeg. Stir well to combine all the flavours.
- Simmer To Blend Flavours: Cover and simmer for 10 to 12 minutes until the cauliflower is very tender.
- Blend Or Leave Chunky: For a smoother texture, use an immersion blender to blend the soup partially. Alternatively, keep it chunky for a rustic feel.
- Season And Serve: Add salt and black pepper to taste. Serve hot, optionally garnished with chopped parsley or a drizzle of olive oil.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- Use Pre-Cooked Beans: To save time, use canned white beans that are rinsed thoroughly to remove excess sodium.
- Blend For Creaminess: A quick blend using a stick blender can thicken the soup without adding cream.
- Boost The Flavour: Roasting the cauliflower beforehand adds a smoky depth to the soup
- Nutmeg Caution: Nutmeg has a strong flavour. Stick to ¼ tsp to avoid overpowering the delicate bean flavour.
- Use Homemade Broth: For maximum flavour, use a rich and homemade vegetable broth with herbs.
VARIATIONS
- Add Greens: Stir in a handful of spinach or kale during the final 2 minutes of cooking for a boost of iron and fibre.
- Spiced Twist: Add ¼ tsp smoked paprika or cumin for added warmth and depth.
- Protein Boost: Include a few cubes of tofu or tempeh for a more filling meal.
- Creamy Finish: Blend with 1 tbsp of tahini or cashew cream for an extra creamy texture.
- Allergy Adaptation: If avoiding nightshades, skip pepper and add herbs like thyme or oregano instead.
PREPPING AND STORAGE
- Refrigerator Storage: Store any leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
- Freezing Instructions: This soup freezes well. Allow it to cool fully, then portion into freezer-safe containers. Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
- Batch Preparation Tip: Double or triple the recipe and freeze in individual portions for easy meal planning.
