This cauliflower potato and white bean soup is incredibly creamy yet vegan, high in plant protein, and GF. The combination of cauliflower, potato, white beans, Brazil nuts, and soy milk yields the creamiest vegan cauliflower soup, which is flavored with garlic and onion and spiced with red pepper chili flakes.
With cauliflower and white beans as its main ingredients, this soup is a powerhouse of plant protein. A single serving packs 25 grams of protein and a modest 430 calories. If you’re on the lookout for a nutritious and delectable soup that’s rich in plant protein, you’re in for a treat. This high-protein vegan soup is a blend of liver-cleansing vegetables, healthy fats from Brazil nuts, and ample protein.
Disclaimer: This site contains affiliate links. As an amazon associate I earn from qualifying purchases.
The vegan cauliflower white bean soup yields a total of 4 servings. According to Cronometer, a fantastic app for tracking your caloric and nutritional intake, a serving of this creamy cauliflower soup contains:
- 430 calories
- 25 grams of protein
- 49 grams carbohydrates
- 9 grams of fat
It is an excellent source of all B vitamins, including B12, as the Kirkland soy milk is fortified with B12, which is a challenging nutrient for vegans and vegetarians to obtain sufficient amounts dietarily. The cauliflower and white bean soup is exceptionally high in vitamin C and selenium. The mineral selenium is high in Brazil nuts and supports the thyroid and the recycling of glutathione for optimal liver detox and breakdown of hydrogen peroxide in the body.
This soup is a nutritional powerhouse and a great source of calcium, copper, manganese, zinc, iron, magnesium, phosphorus, potassium, and vitamin K. I love to have this creamy soup for lunch, an easy, light, and healthy meal that keeps me going throughout the day without weighing me down.
Making this high protein vegan soup with cauliflower is super easy. I use a soup pot designed for sauteing the vegetables first. Then, you add the remainder of the ingredients, bring to a boil, and blend in a Vitamix blender until you have a silky smooth consistency. Season with black pepper and salt to taste, and you have the best-tasting cauliflower white bean soup!
Cauliflower Potato White Bean Soup Ingredients:
- 1 medium head of cauliflower, chopped
- 3 cups cooked white beans
- 1 yellow onion, chopped
- 4 cloves garlic, minced
- 2 cups vegetable broth
- 2 cups soy milk
- 1 cup potatoes, peeled and diced
- 1-2 tsp red pepper chili flakes (adjust to taste)
- 1 tsp olive oil
- 1/4 cup Brazil nuts
- Salt and pepper, to taste
How to Make the Cauliflower White Bean Soup:
- Sauté the Onion & Garlic:
- Heat 1 tsp of olive oil over medium heat in a large soup pot.
- Add the chopped onion and minced garlic. Season with a pinch of salt and pepper.
- Sauté until the onions are golden brown and fragrant, about 5-7 minutes.
- Cook the Vegetables:
- Add the chopped cauliflower to the pot. Continue to sauté for another 5 minutes, stirring occasionally.
- Add the Remaining Ingredients:
- Pour in the vegetable stock and soy milk.
- Add peeled and diced potatoes, cooked white beans, Brazil nuts, and red pepper chili flakes.
- Bring the mixture to a boil, then reduce the heat and simmer for about 20 minutes or until the vegetables are tender.
- Blend Until Smooth:
- Transfer the soup to a Vitamix blender.
- Blend until the soup is smooth and creamy.
- Season and Serve:
- Taste the soup and adjust the seasoning with additional salt and pepper if needed.
- Serve hot, garnished with a sprinkle of red pepper chili flakes or fresh herbs if desired.
Enjoy your delicious and nutritious creamy cauliflower potato white bean soup. Its a treat for your taste buds and your health!
Tips and Substitutions
- I used my Vitamix blender to blend the soup as I found it easiest to blend the Brazil nuts into a super smooth and creamy texture. You can also use an immersion blender to blend the soup in the pot for minimal mess and no extra cleanup of the blender. Move the immersion blender around while blending to ensure the whole soup becomes creamy.
- Spice the soup with extra red pepper chili flakes for extra heat. I love the subtle yet spicy flavors of this creamy vegetarian soup with cauliflower.
- For an extra flavor kick try spicing the soup with dried rosemary and thyme. Fresh chives would also be a great addition.
- I prefer to avoid the saturated fats in cheese, but freshly grated parmesan or cheddar cheese would definitely taste so yummy!
- Store the soup in an airtight container, such as a mason jar, in the fridge, where it will keep for three days. If you won’t eat it all up in a few days, freeze any extras and defrost before reheating and serving.
While cauliflower is a fantastic high protein liver cleansing vegetable, if you have to many hydrogen sulfide gas producing bacteria, you may notice stinky gas when consuming high sulfur containing compounds found in cauliflower. The Viome gut test is an excellent gut test to find out if your microbiome is producing too much hydrogen sulfide gas, in which you may need to reduce the amount of sulfur containing vegetables and foods even though they are “healthy”.
I hope you enjoy this creamy, high-protein and easy cauliflower and white bean soup! It is perfect for weight loss as it is low in calories yet high in protein and many vitamins and minerals to support liver detoxification and overall health!
This cauliflower potato and white bean soup is found in my high protein vegetarian soups E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe binder.
Cauliflower Potato and White Bean Soup
Equipment
- 1 Soup pot
- 1 Vitamix blender or immersion blender
- 1 chopping board and knife
Ingredients
- 1 medium head cauliflower
- 3 cups cooked white beans
- 1 yellow onion
- 4 cloves garlic
- 2 cups vegetable broth
- 2 cups soy milk
- 1 cup potatoes peeled
- 1-2 tsp red chili flakes
- 1 tsp olive oil
- ¼ cup Brazil nuts
- salt and cracked pepper to taste
Instructions
- Finely dice garlic and chop the onion then add to a soup pot that has been warmed up with a tsp of olive oil. Saute for 5-7 minutes with a dash of salt and pepper.
- Chop the cauliflower into small chunks then add to the soup pot and saute for another 5 minutes.
- Add in the vegetable stock and soy milk and bring to a boil while you peel and dice the potatoes.
- Add the potatoes, white beans, Brazil nuts and red chili flakes and simmer for 20 minutes or until the vegetables are tender.
- Transfer the cauliflower soup to a Vitamix blender and blend until smooth and creamy. You could also use an immersion blender instead.
- Season the soup salt and pepper to taste and enjoy!
For more healthy blended soup recipes to support liver detox try making this beet soup with cauliflower, creamy tomato and white bean soup or this high protein broccoli and white bean soup.
Leave a Reply