This Roasted Cauliflower Soup is a dream!! 🥰 Welcome back to another recipe this week. We are in the midst of January, a new year and a new decade. I know lots of us are thinking about how we can incorporate a little bit more healthy goodness, but also a little bit more nutrition into our day-to-day life. Well… enter this little gem.
This Roasted Cauliflower Soup is so easy to make (you basically throw a bunch of super-good-for you ingredients on a baking sheet and let it do its magic by developing flavor through the roasting process 😍- all you then need to do is blend it) and a nutritional dream. Through the addition of cashews, nutritional yeast*, and apple cider vinegar*, this soup becomes super creamy and gives you a boost of good fats, gut-loving enzymes, fiber, and probiotic goodness. The nutritional yeast* will give you a dose of Vitamin B12, but also a slight cheesey flavor, which makes this soup even dreamier 💫.
Plus it makes so many servings. You can totally prep this on the weekend and take into work every day of the week. It is also freezer friendly. Also, I like my soups on the slightly thicker side but I am sure with a bit more added water you could even get more servings out of it. May this recipe inspire you that healthy, nutritious meals are super easy to make and do not require an awful lot of time 😉.
Why is this Roasted Cauliflower Soup good for you?
Cauliflower belongs to the family of cruciferous vegetables (such as Brussel sprouts, broccoli, cabbage, etc.) and is a nutrient powerhouse! Just to name a few of the Vitamins and Minerals, Cauliflower is high in Vitamin C, K, and B6, as well as Folate, Potassium, and Manganese. Cauliflower is high in fiber. Fiber helps your body to stay healthy by moving waste through your digestive tract and feeding the good gut bacteria. There are numerous studies that show that foods rich in fiber are linked to a lowered risk of common illnesses such as heart disease, cancer, and diabetes.
Cauliflower contains a range of antioxidants, several of which have been shown to lower your risk of cancer. As said above, cauliflower is a powerhouse – try and incorporate it more into your everyday life. It is also a great addition to smoothies as it is virtually tasteless when frozen but provides the same nutrient density. I have a recipe for a Strawberry Pink Peppercorn Smoothie on the website, which is simply delish 🥰.
I love onions for their great nutritional benefits! Onions are particularly high in Vitamin C. Vitamin C plays a vital role in your immunity and protects you against common colds, flu, etc. It also helps with collagen production, tissue repair and the absorption of iron. In addition, to all of these awesome benefits onions are also a very powerful antioxidant. These antioxidant properties fight inflammation in the body and reduce both your cholesterol levels and triglycerides in the blood. All of these decreased “markers” protect your heart and continue to keep it healthy. Because onions are so great for our health, I actively try to put them in as many recipes as I can. They are an easy addition to a stir fry, omelet or any savory dish you are serving.
Apple Cider Vinegar
Apple cider vinegar* (ACV) has been quite a “buzzword” in the health industry as of late. Unfiltered apple cider vinegar* contains something called a “mother” – a strand of bacteria, enzymes and friendly gut bacteria. The acetic acid in the ACV is also known for killing harmful bacteria in the body. The other big benefit why ACV is hyped is because of its lowering blood sugar properties. ACV has been shown to improve insulin sensitivity and a reduction in blood sugar levels after meals. This is not only beneficial for people with diabetes. Everyone benefits from keeping their blood sugar levels stable and low, as it decreases inflammation in the body and potential health risks associated with it. Next to this recipe, ACV is an easy addition to self-made salad dressings.
How can I adjust this recipe to my dietary requirements?
This recipe is plant-based, grain-free and vegan. Albeit apple cider vinegar* is not technically paleo, as it is fermented, it is still largely accepted by the community as an ingredient that can be used. If you are not eating apple cider vinegar*, you can swap in lemon juice in equal amounts.
Note: Both apple cider vinegar* and nutritional yeast* are ingredients that I cannot always find in every store, so I have linked them for you for easy access 🤗.
And there you have it for this week 🥳. I hope you are enjoying this recipe. Please let me know how you liked it in both the comments below and over on Instagram under @life_and_lemons_foodblog and with the #lifeandlemonsfoodblog. Happy Cooking!
Roasted Cauliflower SoupCourse: MainCuisine: EuropeanDifficulty: Easy
This Roasted Cauliflower Soup is vegan, plant-based and paleo. It is super creamy, velvety and slightly cheesy due to the addition of nutritional yeast.
¾ cup cashews
2 medium-sized heads cauliflower (about 1.5 KG)
2 large, white onions
4 cloves garlic
Salt and pepper
4 sprigs fresh rosemary
Water to reach desired consistency (I used about 7.5 cups)
½ cup (30 gr.) nutritional yeast
1/3 cup (80 ml.) apple cider vinegar
- Start by pre-heating the oven to 200 degrees Celsius (400 Fahrenheit) on top and bottom heat setting. Line a baking tray with parchment paper
- Cover the cashews with boiling water so that they can soak whilst the cauliflower is roasting in the oven
- De-stem and cut the cauliflower in florets. Wash and pour on the baking tray. Peel the onion, cut a few times and add to the cauliflower. Peel the garlic and lightly crush before adding to the tray. Pour some olive oil over the mixture along with salt and pepper (I used ca. 1 tsp of both salt and pepper) toss so that everything is coated (You could also do this in a bowl before putting on the tray. I am just not as keen on the extra washing up). Add the fresh rosemary sprigs on top and put into the oven. Roast for ca. 50 – 60 minutes
- When the cauliflower is done (soft when you put a knife into it), let slightly cool. Add the cauliflower, onions, garlic, cashews, and rosemary (minus the stalks) to a blender and fill with just about enough water (you can always add more later to reach desired consistency) to blend smooth
- Transfer to a pot to heat through. Add the nutritional yeast, apple cider vinegar and if needed, add a bit more salt and pepper. This makes 5 generous servings. You would likely get at least 6 meals out of it. Serve and ENJOY!!