CREAMY GARLIC CAULIFLOWER SOUP

CREAMY GARLIC CAULIFLOWER SOUP

Creamy Garlic Cauliflower Soup is a silky and comforting bowl of warmth that highlights the subtle, nutty notes of cauliflower blended with the richness of oat milk and a touch of garlic. Ideal for those seeking a dairy-free and plant-based meal, this recipe also features a boost of umami from optional nutritional yeast. It’s a versatile dish that satisfies without heaviness, making it suitable for lunch, a light supper or a soothing reset when your body needs something clean and gentle. The simplicity of ingredients means it’s quick to prepare and easy to digest, yet it feels luxurious and complete. One serving is perfect for solo meals or mindful eating moments, while the recipe scales easily for batch cooking. Creamy without cream and rich without butter, this soup is proof that minimalist ingredients can deliver maximum comfort and nourishment, all in one fragrant bowl.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

European

PREPARATION/TECHNIQUES

Simmer

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan

DISH TYPE

Soup / Stew

INGREDIENTS

• ½ cup chopped cauliflower

• ¼ cup oat milk

• 1 cup vegetable broth

• 1 garlic clove, minced

• 1 tsp nutritional yeast (optional)

FULL NUTRITIONAL INFORMATION

• Calories: 72.2 kcal

• Fat: 2.4 g

• Saturated Fat: 1.2 g

• Carbohydrate: 8.6 g

• Sugar: 4.6 g

• Sodium: 80.4 mg

• Fiber: 2.6 g

• Protein: 5.9 g

• Cholesterol: 6.1 mg

• Calcium: 95 mg

• Potassium: 263.7 mg

• Vitamin D: 0.8 mcg

• Iron: 0.6 mg

PREPARATION

These steps are followed for the preparation of Creamy Garlic Cauliflower Soup:

• Prep The Cauliflower: Rinse and chop cauliflower into small florets for quicker and even cooking. Mince the garlic.

• Sauté Aromatics: In a small saucepan, sauté the garlic in a splash of broth or olive oil (optional) over medium heat for 1 to 2 minutes until fragrant.

• Simmer Vegetables: Add the cauliflower and broth. Bring to a boil, then lower to a simmer and cook covered for 10 to 12 minutes, until the cauliflower is tender.

• Add Milk And Yeast: Pour in the oat milk and stir in the nutritional yeast (if using). Simmer for another 2 to 3 minutes to meld the flavours.

• Blend Until Smooth: Remove from heat and blend using an immersion blender or regular blender until completely smooth and creamy.

• Adjust Seasoning: Taste and season with salt and pepper as needed.

• Serve Hot: Pour into a bowl, garnish with herbs, toasted seeds or a swirl of oat milk if desired.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Chop Cauliflower Evenly: Smaller florets cook faster and result in a smoother blend.

• Use Unsweetened Oat Milk: Ensure your oat milk is plain and unsweetened to avoid a sweet flavour in the soup.

• Simmer Gently: Keep the heat low once oat milk is added to prevent splitting or curdling.

• Blend In Batches If Needed: If using a countertop blender, so cool slightly before blending to avoid pressure build-up.

• Garnish Creatively: Top with a sprinkle of paprika, chopped chives or roasted seeds for added flair and texture.

VARIATIONS

• Make It Spicy: Add a pinch of cayenne or chilli flakes for a warming kick.

• Add Extra Veggies: Incorporate a handful of chopped leeks, onion or white beans for variety and added fibre.

• Creamier Texture: Blend in 1 tbsp of soaked cashews or almond butter for enhanced richness.

• Herb-Infused: Simmer with a sprig of thyme or a bay leaf, removing before blending, for subtle herbal depth.

• Cheesy Twist: For a cheesier flavour, double the nutritional yeast or add vegan cheese shreds before blending.

PREPPING AND STORAGE

• Refrigeration: Store cooled soup in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop, stirring frequently.

• Freezing: Let the soup cool completely, then freeze in individual containers for up to 2 months. Defrost overnight in the fridge before reheating.

• Avoid Splitting On Reheat: Reheat slowly over low heat and stir constantly to maintain creaminess. Add a splash of broth or oat milk to refresh the texture.

• Batch Tip: Double or triple the recipe for meal prep and freeze in single portions for quick weekday lunches.