Here is a quick, healthy, whole food, 100% natural, vegan, gluten-free soup recipe that takes only minutes to prepare and another 20 minutes to cook: Vegan Cauliflower Soup.
There are virtually no fats in this recipe because it is made of vegetables only. It is very low in calories, which is good for all, but especially my hot, menopausal lady friends. Also, you can go for seconds if you are still hungry and not have to worry about the extra calories.
This is one of my favorite go-to, low calorie, high fiber, nutrient-rich soups. It makes a pretty big batch, so I put it in my fridge and have it for 2-3 days for lunch or dinner.
1 Head cauliflower, washed, de-leafed and de-cored
1 – 16 oz bag of organic baby carrots(you can use larger carrots, this is just faster)
1 – medium sauce pan(for carrots)
1 – medium to large sauce pan for cauliflower
1 T garlic powder(for both soups)
1 T dill (for carrot soup)
1 -2 tsp Italian spices (for cauliflower soup)
- Break up cauliflower into large pieces and put in a sauce pan.
- Add garlic powder and Italian spices.
- Cover the cauliflower with water, the more water you use, the thinner the soup
- Bring to a boil
- Cook for about 20 or until cauliflower is soft enough to purée
- With a hand mixer purée the cauliflower with water while still in the pan(if you don’t have a hand mixer, any food processor, blender or even a Bullet should work)
- Rinse carrots, put in sauce pan
- Barely cover with water. I like the carrot soup thick
- Add dill and garlic salt to taste
- Bring to a boil
- Cook for about 20 minutes, or until carrots are soft enough to purée
- With a hand mixer purée the carrots with water while still in the pan(if you don’t have a hand mixer, any food processor, blender or even a Bullet should work)
Ladle 2-3 ladles of cauliflower first in your favorite bowl, then add a ladle of carrot soup to the middle.
Top off your soup with croutons, if you want some added texture. If you want to keep the meal vegan and gluten-free, you might have to toast up your own crostini, or go without.
If you want to add some protein to your soup, put about a half can of chick peas into the cauliflower when you are ready to purée it. It changes the texture and flavor just slightly. The texture becomes a little more gooey and sticky.