Whole30 Creamy Cauliflower Soup
An EASY veggie-filled creamy soup that will surprise you, even if you don't love cauliflower!
Ingredients
- 2 tablespoon vegan butter if not on Whole30, I prefer vegan butter. Can use ghee or olive oil.
- 1 tablespoon fresh minced garlic
- 1 yellow onion diced
- 2 carrots peeled and diced
- 2 celery stalks, diced
- 2 cups chicken broth or vegetable broth for vegan option
- 1 cup canned full-fat unsweetened coconut milk
- 1 medium head cauliflower roughly chopped or 1 16oz bag riced cauliflower (frozen is fine)
- 1 bay leaf
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 tablespoon dried parsley
- 4 slices bacon - optional but delicious! Cooked and crumbled
Instructions
- In an Instant Pot on Sauté, or on the stove over medium heat in a large pot, melt the vegan butter or ghee. Add the garlic and onion and cook, stirring occasionally, until the onion is translucent, about 5 minutes.
- Add the carrots, celery, cauliflower, broth, coconut milk, bay leaf, salt, and pepper.
- INSTANT POT: Seal and cook on Soup (or "High") for 5 minutes. Manually releasethe steam when done. If your carrots are cut thick, give it 7.
- STOVE: Bring to a boil, then cook until the vegetables are tender — about 25minutes with a fresh cauliflower head, or 10 minutes if using frozen cauliflower.
- CROCK POT: Add the sauteed garlic and onion in with everything else, but holdback the coconut milk. Cover and cook on low for 6 hours or high for 3, until thevegetables are completely soft, then stir in the coconut milk at the end.
- ALL COOKING METHODS: Remove the bay leaf, then blend until very smooth — an immersion blender right in the pot, or in batches in a blender.
- Stir in the parsley and top with crumbled bacon.
- TO STORE: Store in a sealed container in the fridge for up to 1 week or in the freezer for up to 3 months. Freeze it without the bacon and add that fresh when you serve. The coconut milk can separate as it thaws — whisk it or give it a quick pulse in the blender as it reheats, and it comes right back. Reheat gently over medium-low rather than boiling, and add a splash of broth if it has thickened.
Notes
Keto Variation - Optional to leave out the carrots and add lots of cheese after it's pureed.
Nutrition
Calories: 226kcalCarbohydrates: 11gProtein: 5gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 24mgSodium: 826mgPotassium: 519mgFiber: 3gSugar: 4gVitamin A: 3415IUVitamin C: 50mgCalcium: 48mgIron: 2mg
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