Vegan Creamy Cauliflower Soup
Vegan Creamy Cauliflower Soup

Creamy Vegan Cauliflower Soup

Welcome back to my blog Mamas! Cold weather calls for yet another creamy vegan oh-so-amazing soup! This one with cauliflower will help you get all those greens in, without even noticing.

Even if it doesn’t seem possible, it’s getting cold here in Italy. And I’m always craving some comfort food, the creaminess and warmth of some good old soup will do the trick and it’s amazing, especially if you don’t follow a plant-based diet,

This Cauliflower Soup is a great way to get a good amount of fiber and vitamins that are required in a well-balanced diet. But apart from that, is so yummy and full of flavor that you won’t even realize you are eating veggies!

Sauté – Simmer – Blend – Serve!

Vegan Creamy Cauliflower Soup

I’m always looking for that one recipe that I can always fall on when I want to make something special but easy and nourishing. Everyone needs that one recipe in their back pocket for specific occasions, this soup is perfect for when you are looking for something packed with flavor and super healthy.

The base for this comforting bowl of soup starts with the amazing veggie that is cauliflower, which it’s amazing on its own. However the other ingredients really bring the flavor in. We have garlic, which apart from having great health properties, makes this soup soo yummy. The cashew and the onion give it those earthy notes that immediately make it comfort food, but healthy,

Something that I also try to do is making my own veggie broth. It’s a good use of vegetable scraps leftover from the week and it’s much more flavorful than store-bought. It’s really easy to make a good one, just add all the vegetables in a big pot of water, add salt and a little bit of pepper and let it simmer for about one hour.

My little secret to make the perfect batch of veggie broth is roasting 2 halves of an onion for a couple of minutes, and add it to the veggies for the broth!

Enjoy this bowl of creaminess and let me know how it turns out if you try it!

Vegan Creamy Cauliflower Soup

What you will need to make this Delicious Vegan Creamy Cauliflower Soup:

Ingredients Required:

Cauliflower

Onion

Celery

Garlic

Cashews

Vegetable broth

Apple cider vinegar

Croutons

Seeds

Chili flakes

Fresh herbs

Balsamic glaze

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

 

Benefits of…

Cauliflower

  • This veggie has many great nutrients. It is high in fiber, which encourages healthy gut microbiota, which is really important in order to maintain a healthy gut, which many believes is the key to a healthy body. Cauliflower is also high in choline, a nutrient needed by our body to guarantee the correct function of our brain and nervous system, to regulate memory, mood, muscle control, and other functions.

Onion

  • Packed With Nutrients. Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. They were historically used as a preventative medicine during epidemics of cholera and the plague. They were apparently eaten by Roman emperor Nero as a cure for colds, and its reputation has made onions a popular component in the diets of many countries.

Celery

  • This veggie has received a lot of attention as a ‘superfood,’ with supporters claiming that celery juice helps combat a range of ailments, including inflammation, high blood pressure, and high cholesterol. In fact, celery Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium. Plus, it’s low on the glycemic index, meaning it has a slow, steady effect on your blood sugar.
Vegan Creamy Cauliflower Soup

Vegan Creamy Cauliflower Soup

This delicious vegan creamy cauliflower soup can be paired beautifully with other holiday dishes are enjoyed on its own!
5 from 1 vote
Print Pin Rate
Course: Side Dish, Soup
Cuisine: American
Keyword: creamy vegan soup, dairy free
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4
Calories: 148kcal

Ingredients

  • 1 head cauliflower broken into florets
  • 1 white onion peeled, chopped
  • 1 stalk celery chopped
  • 2 cloves garlic whole, peeled
  • ½ cup raw cashews
  • 3 cups vegetable broth
  • 1 tbsp apple cider vinegar

Soup Toppings

  • Salt and pepper to taste
  • Croutons
  • Seeds
  • Chilli flakes
  • Fresh herbs
  • Balsamic glaze

Instructions

  • Heat a medium non-stick frying pan. Add onions, garlic, celery and 1-2 tbsp of water. Saute these veggies on high heat for 2-3 minutes or until onions become translucent.
  • Transfer sauteed veggies into a large pot. Add cauliflower florets, cashews and vegetable broth. Bring the contents to boil, then turn the heat down to medium and let your soup simmer for about 15-20 minutes or until cauliflower is nice and soft.
  • Transfer your soup into a blender (or use an impact blender), add apple cider vinegar and blitz for 2-3 minutes, making sure the mixture is nice and smooth. Top with your preferred toppings and enjoy!

Nutrition

Calories: 148kcal | Carbohydrates: 17g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 752mg | Potassium: 576mg | Fiber: 4g | Sugar: 6g | Vitamin A: 375IU | Vitamin C: 72mg | Calcium: 47mg | Iron: 2mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

 

Find more healthy vegan recipes like this Vegan Creamy Cauliflower Soup when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Chickpea Tater Stew
Vegan Chickpea Tater Stew

Hey folks, and welcome back to the blog! Today’s vegan and plant powered recipe is warm, nourishing, delicious, and packed full of nutrition. I would like to introduce you to the vegetable packed Vegan Chickpea Tater Stew!

This stew has some of my all-time favorite flu season ingredients: Carrots, Celery, Potatoes, Thyme, Oregano, Lemon, and vegetable broth. I always recommend finding a very high quality vegetable broth to use when making soups – it can be the difference between bland and delicious!

My favorite broth to use is the better than bouillon organic vegetable paste!

How easy is this healthy vegan recipe? All you need to do is:

Sauté – Boil – Simmer – Serve!

Vegan Chickpea Tater Stew
 

I think that this vegan stew is one of the easiest and most delicious vegan meals.

It might look like it’s just veggies and warm broth, however adding the chickpeas, or any other legume, makes it “A full meal”  as my grandma would say. Because it adds the proteins necessary to make it a nutritious and balanced meal.

Also, it’s perfect for when you don’t have time to cook and it’s cold outside. Just toss in the ingredients and let it simmer away!

Finally, I love this kind of dish because you can make it with everything you have left in the kitchen.
You can add any vegetable you want, even the ones that don’t look so fresh anymore, this way nothing goes to waste!

What you will need to make this Delicious Vegan Chickpea Tater Stew:

 

Chickpeas

Potatoes

Celery

Carrots

Onion

Garlic

Vegetable Broth

Spices

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

Benefits of…

Chickpeas

  • As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.

Celery

  • Celery is rich in vitamins and minerals with a low glycemic index. You’ll enjoy vitamins A, K, and C, plus minerals like potassium and folate when you eat celery. It’s also low in sodium.

Veggie Broth

  • Veggie broth is loaded with phytochemicals, antioxidants, anti-inflammatories, and vital minerals found in the vegetables, herbs and spices that work together to help keep your body healthy!
    Vegan Chickpea Tater Stew

    Vegan Chickpea & Tater Stew

    Warm up this Fall & Winter season with this epic plant powered chickpea and tater stew!
    5 from 1 vote
    Print Pin Rate
    Course: dinner, lunch, Soup
    Cuisine: American
    Keyword: healthy recipes
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 4
    Calories: 199kcal

    Ingredients

    • 1 yellow onion diced small
    • 4 cloves garlic minced
    • 1 can garbanzo beans rinsed and drained
    • 4.5 cups vegetable broth
    • 1 lemon 1 tbsp reserved for the soup, the rest reserved for serving (wedges)
    • 2 celery ribs chopped small (1 cup)
    • 2 large yellow potatoes peeled and diced small (2 cups)
    • 3-4 medium carrots peeled and chopped (about 2 cups)
    • 1 tsp dried thyme
    • 1 tsp dried oregano
    • 1 ⁄2 tsp sea salt
    • 1 ⁄2 tsp black pepper

    To serve

    • 1 handful parsley chopped fine
    • Sourdough bread

    Instructions

    • Heat a large stock pot over medium-high heat. Add 1⁄4 cup of water and the diced onion.
    • Sauté for 4-5 minutes and then add the garlic and celery. Add more water, if needed, and sauté for an additional 4 minutes. Stir in the oregano and thyme.
    • After about 1 minute (and very fragrant), add in the remaining veggies. Bring to a boil and then simmer for 17-20 minutes until the potatoes are tender (could be less depending on the size of the chopped potatoes and carrots).
    • Taste test and adjust to your liking. You can stop here OR you can blend half of the soup to create a chowder. It’s up to you. Remove from heat and stir in the parsley. Serve each bowl of soup with a lemon wedge.

    Nutrition

    Calories: 199kcal | Carbohydrates: 46g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 1104mg | Potassium: 1013mg | Fiber: 7g | Sugar: 8g | Vitamin A: 8206IU | Vitamin C: 56mg | Calcium: 61mg | Iron: 2mg

    Looking to lower your waste while prepping? Check these out!

    Compostable & Unbleached Parchment Paper

    Compostable Parchment Paper
    The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

    Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

    Vonuva Plant Based Wax Wraps

    Plant based wax wraps
    Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

    Plastic-Free Glass Containers

    glass Tupperware
    Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

     

    Find more healthy vegan recipes like this Vegan Chickpea Tater Stew when you join The WonderMamas Meal Plan Membership!

    Click on the image above or click here!

     

     

Vegan Chickpea Tater Stew