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A thumbnail image showing a closeup of cauliflower soup.

The Best Healthy Cauliflower White Bean Soup (Vegan)

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5 from 2 reviews

  • Author: Simply Fresh Foodie
  • Total Time: 1 hour 10 minutes
  • Yield: 4 1x
  • Diet: Vegan

Description

This healthy 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. 

Ingredients

Units Scale
  • 1 head of cauliflower
  • 3 tablespoons extra virgin olive oil (divided)
  • 1 pinch sea salt
  • 1 can white beans (cannellini, navy beans, or butter beans - drained and rinsed)
  • 3 tablespoons water
  • 1 tablespoon nutritional yeast (or sub parmesan)
  • 1/2 teaspoon dried onion flakes
  • 1 medium red onion
  • 5 cloves garlic
  • 4 cups vegetable broth
  • 1 tablespoon lemon juice
  • 1/4 teaspoon allspice
  • 5-15 parsley leaves for garnish (optional)

Instructions

  1. Line a baking tray with parchment paper and preheat the oven to 220° C or 425° F.
  2. Wash and pat dry cauliflower, then cut into 2-inch florets, discarding any tough green outer leaves.
  3. Spread cauliflower florets on the baking tray and drizzle with 2 tablespoons of olive oil and a pinch of salt.
  4. Place in the oven, and bake until the cauliflower is softened and the edges are beginning to brown, about 30-40 minutes.
  5. While the cauliflower is baking, combine the drained and rinsed white beans, 3 tablespoons of water, nutritional yeast, and dried onion. Blend in a food processor or regular blender until a smooth hummus-like consistency is reached, scraping down the edges as you go.
  6. When the cauliflower is done, remove from oven and set aside.
  7. Dice the red onion and mince the garlic.
  8. 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.
  9. Add garlic and stir until fragrant, about 1 min.
  10. Add cauliflower and vegetable broth, and increase the heat to high, until the pot comes to a boil.
  11. Reduce heat to low, add 1 teaspoon of salt, and continue simmering everything for 20 minutes.
  12. Remove pot from heat, and add in the white bean mixture. Using an immersion blender (stick 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.
  13. Finally, season your soup with the lemon juice, allspice, and salt and black pepper to taste.
  14. 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.

Notes

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.

Recipe inspired by Cookie and Kate's Creamy Roasted Cauliflower Soup and Simply Recipes' Creamy Polenta with White Beans and Roasted Broccoli.

  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Category: Soup
  • Method: Boiling
  • Cuisine: Australian

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Find it online: https://simplyfreshfoodie.com/creamy-cauliflower-and-white-bean-soup/