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This cauliflower and white bean soup is one of those dishes that is so much more special than it seems from the ingredients list! Creamy, dreamy, and simple to make, it’s like a warm hug in a bowl. Think comfort food, but healthy.
To say that cauliflower has had its moment over the past few years would be an understatement. Anything you want can be found in cauliflower form: We’re making gnocchi out of it, pizza crust, throwing it in smoothies, using it as a rice replacement… but there’s one use for cauliflower that I think deserves a lot more attention. Soup!
I know you already saw the title and photo, so I can forgive you for not being overwhelmingly surprised by that answer. But please, stick with me for a minute and allow yourself to be surprised by what I’m about to say.
This. Soup. Is. So. Flavourful.
It doesn’t seem like it, I can agree with that. I mean, even thinking about cauliflower soup seems bland. The colour doesn’t help its cause either. Despite appearances, though, I can assure you that this is one of the best-tasting, subtly complex soups I’ve made in a long time.
The secret to this soup’s creamy goodness comes from two factors:
- Roasting the cauliflower
- Creating a butter bean paste to mix through the soup while you blend it
I know these steps may be a little “extra” compared to just throwing things into a pot, but trust me, the final product is so worth it.
Roasting the Cauliflower
Before being added to the soup, I roast the cauliflower to create a depth of flavour you couldn’t otherwise get from simply boiling it.
Never fear, though. It’s very straightforward. You simply chop your cauliflower, chuck it onto a baking tray with some olive oil, and let it get nice and roasted. It’s not time wasted, either, as allowing the cauliflower to roast gives you ample time to make the white bean paste which you’ll stir into the soup later to thicken it.
Making the White Bean Paste
Instead of using cream or butter like a traditional “cream of cauliflower” soup would, I instead created this white bean paste to add thickness and richness, while still keeping things healthy.
Not only did the taste turn out to be astounding, but the beans also provide a few extra health benefits. By swapping cream for beans, this soup becomes vegan-friendly and high in protein.
The white bean paste is best made in a food processor, but if you’re desperate you can try mashing everything together with a fork.
To keep the recipe vegan, I used nutritional yeast, a common vegan swap for parmesan cheese which is super high in B vitamins. If you’re not vegan, feel free to use parmesan — but if you’re feeling open-minded, I highly recommend giving the nutritional yeast a try!
📖 Recipe
Creamy Cauliflower and White Bean Soup
- Total Time: 10 minutes
- Yield: 4 1x
Ingredients
- 1 head cauliflower
- 3 tablespoons extra virgin olive oil (divided)
- 1 pinch sea salt
- 1 can white beans (cannellini or butter beans) (drained and rinsed)
- 3 tablespoons water
- 1 tablespoon nutritional yeast (or sub parmasean)
- ½ teaspoon dried onion flakes
- 1 medium red onion
- 5 cloves garlic
- 4 cups vegetable broth
- 1 tablespoon lemon juice
- ¼ teaspoon allspice
- 5-15 parsley leaves for garnish (optional)
Instructions
- Line a baking tray with parchment paper and preheat the oven to 220° C or 425° F.
- Wash and pat dry cauliflower, then cut into 2-inch florets, discarding any tough green outer leaves.
- Spread cauliflower florets on the baking tray and drizzle with 2 tablespoons of olive oil and a pinch of salt.
- Place in the oven, and bake until the cauliflower is softened and the edges are beginning to brown, about 30-40 minutes.
- While the cauliflower is baking, combine the drained and rinsed butter beans, 3 tablespoons of water, nutritional yeast, and dried onion Blend until a smooth hummus-like consistency is reached, scraping down the edges as you go.
- When the cauliflower is done, remove from oven and set aside.
- Dice the red onion and mince the garlic.
- In a large pot, heat 1 tablespoon olive oil over medium heat. Once oil is warm, add onion and cook over medium heat until it becomes translucent and slightly caramelised, about 8-10 mins.
- Add garlic and stir until fragrant, about 1 min.
- Add cauliflower and vegetable broth, and increase the heat to high, until the pot comes to a boil.
- Reduce heat to low, add 1 teaspoon of salt, and continue simmering everything for 20 minutes.
- Remove pot from heat, and add in the white bean mixture. Using an immersion blender, blend everything until there are no chunks, and soup is smooth and creamy. If you don't have an immersion blender, carefully blend the soup in a standing blender or food processor. You will probably need to do this in 2-3 batches.
- Finally, season your soup with the lemon juice, allspice, and salt and pepper to taste.
- Divide into bowls, and garnish with a few parsley leaves and a drizzle of olive oil, if you want to make it look a little prettier.
- This soup is amazing served alongside some crusty bread and a green side salad. This soup will stay well in the fridge for up to a week, or it can be frozen for up to three months.
Notes
- Prep Time: 10 minutes
Nutrition
- Calories: 217
- Fat: 12.6
- Carbohydrates: 17.2
- Protein: 10.5
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Jim
Great. My family loved it.