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!

 

 

Pomegranate Sweet Potato Salad 1
Vegan Pomegranate Quinoa Salad

 Vegan Pomegranate Quinoa Salad

Welcome back Mamas! Today I’m coming to you with a tasty pomegranate salad for Fall!

This Vegan Pomegranate Quinoa Salad is the a fantastic combination between a nourishing, filling, hearty fall meal and a light salad. It’s a perfectly balanced dish, the quinoa is high in protein and fibers, and adds heartiness to the dish.

The sweet potatoes and the amazing cashew dressing add creaminess and so much taste. Finally, the pomegranate, which is rich in antioxidants, adds that wonderful crunch and makes it so colorful and pretty!

  Pomegranate Sweet Potato Salad  
 

  This recipe is one of my favorite because all of the ingredients are seasonal, meaning they are much more tasteful during this time of the year.

As a matter of fact, by eating produce grown close to home, we can reduce our carbon emissions and reconnect with the land.

For instance it’s so easy to grow baby spinach, you can even do it in a pot!

Just make sure you plant them at the end of the summer, just before it gets cold, and harvest them when – well – they’re still babies! It’s been raining quite frequently lately, and I haven’t even watered them since I planted the seeds.

 

Pomegranate Sweet Potato Salad 6 
 

What you will need for this delicious Vegan Pomegranate Quinoa Salad …


Ingredients Required:

Sweet potato

Walnuts

Pomegranate seeds

Vegetable broth

Quinoa

Parsley

Baby spinach

Cashews

Lemon

Maple syrup 

 

Orgain Protein
 

Find more heartwarming recipes below: 

Cranberry Orange Walnut Salad: Vegan and Oil Free!

Veggie Packed Pineapple Tofu Salad

Vegan Harvest Bowl with Turmeric Dressing

Benefits of…

Walnuts

  • Walnuts are amazing for adding good fats to your diet. They also have a high amount of omega-3 fatty acids, which are a great help against cardiovascular diseases. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Pomegranate seeds

  • Pomegranate has anti-oxidant and anti-viral properties because is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid. Wonderful to prevent colds and other viruses typical of the fall months.

Cashews

  • A part from being so tasty, cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.


Pomegranate Sweet Potato Salad

Pomegranate Sweet Potato Salad

Try this delicious vegan pomegranate sweet potato salad to brighten up the fall and winter days!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: beginner friendly, healthy recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 492kcal

Ingredients

  • 2 Sweet potatoes diced in cubes
  • 1/2 cup Walnuts crushed
  • 1/2 cup Pomegranate seeds add more as you wish!
  • 1/2 cup Quinoa Dry - Rinse before cooking
  • 1 cup Vegetable broth
  • 3 tbsp Fresh parsley minced
  • 4-8 handfuls Baby spinach

Dressing

  • 1 cup Cashews soaked overnight
  • 1 Lemon juiced
  • 3/4 cup Water
  • 1/4 tsp Sea salt
  • 1/2-1 tbsp Maple syrup

Instructions

  • Preheat the oven to 400F/200C and line the baking sheet with parchment paper or a silicone mat. Peel and dice the sweet potatoes into small cubes. Season with just a bit of salt and pepper and bake for 25-30 minutes until fork tender and/or brown to your desired preference.
  • While the sweet potatoes cook, rinse the quinoa in a mesh strainer and add to a small saucepan with 1 cup vegetable broth. Bring the quinoa to a boil and then a light simmer.
  • Removing the seeds from the pomegranate: Begin by rolling the pomegranate on the countertop to make the seed removal much easier. Slice the pomegranate into 4 sections and peel the skin away while scooping the seeds into a small dish. The rolling of the pomegranate helps to release the seeds without too much hassle.
  • Mince the parsley and add all of the dressing ingredients into a small blender or food processor. Blend until smooth, taste test and adjust to your preference.
  • Once the quinoa and sweet potatoes are ready, let cool slightly and then toss gently with all of the ingredients. Drizzle the dressing over and serve.

Nutrition

Calories: 492kcal | Carbohydrates: 58g | Protein: 14g | Fat: 25g | Saturated Fat: 4g | Sodium: 477mg | Potassium: 1047mg | Fiber: 9g | Sugar: 13g | Vitamin A: 19210IU | Vitamin C: 31mg | Calcium: 114mg | Iron: 5mg

In search of a High Speed Blender to make all your DIY recipe dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender
 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec
 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

Find more healthy vegan recipes like this Pomegranate Sweet Potato Salad  recipe when you join The WonderMamas Meal Plan Membership!

 

Meal Plan Menus
 

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Pomegranate Sweet Potato Salad 6