Creamy Cauliflower and Carrot Soup
Description
This Creamy Cauliflower and Carrot Soup is a hearty, nutritious, and comforting dish that’s perfect for chilly days. Made with fresh vegetables, a light broth, and a touch of cream, this soup has a silky-smooth texture with a natural sweetness from carrots. It’s easy to make, customizable, and can be adapted to be vegan, gluten-free, or low-carb!
Ingredients (Serves 4-6)
- 1 small head of cauliflower (cut into small florets)
- 1 large carrot (grated)
- 1 small onion (finely chopped)
- 2 garlic cloves (minced)
- 3 cups vegetable or chicken broth
- 1 cup milk or cooking cream (or coconut milk for dairy-free)
- 2 tablespoons flour (optional, for thickening)
- 2 tablespoons butter or oil
- Salt and pepper (to taste)
- Chopped parsley (for garnish)
Instructions
1. Sauté the Vegetables
- In a large pot, heat butter or oil over medium heat.
- Add onions and sauté until soft (about 3 minutes).
- Stir in garlic, cauliflower, and carrots, cooking for another 2-3 minutes.
2. Cook the Soup
- Pour in broth, bring to a gentle boil, then reduce heat and simmer for 15-20 minutes until vegetables are tender.
- If using, whisk flour with ¼ cup cold water and stir into the soup to thicken.
3. Blend & Add Cream
- Use an immersion blender to blend the soup until smooth (or transfer to a blender in batches).
- Stir in milk or cooking cream and season with salt and pepper to taste.
- Simmer for 5 more minutes, then remove from heat.
4. Garnish & Serve
- Ladle into bowls, top with fresh parsley, and serve warm!
- Pair with crusty bread, crackers, or a side salad for a full meal.
Notes & Tips
- For a Vegan Version: Use plant-based milk (almond, coconut, or cashew) and oil instead of butter.
- For a Thicker Soup: Add a potato or more cauliflower while cooking.
- For a Chunky Texture: Blend only half the soup, leaving some veggie pieces intact.
- Spice It Up: Add a pinch of paprika, cumin, or red pepper flakes for extra depth.
- Make It Cheesy: Stir in ½ cup shredded cheddar or Parmesan before serving.
- Storage: Keeps well in the fridge for 3-4 days or freeze for up to 3 months.
Servings & Nutritional Info (Per Serving)
- Calories: ~150
- Protein: ~5g
- Carbohydrates: ~18g
- Fat: ~6g
- Fiber: ~4g
- Sodium: ~400mg
(Values may vary depending on ingredients and substitutions.)
Health Benefits of Cauliflower & Carrot Soup
✔ Rich in Vitamins – Cauliflower provides Vitamin C, while carrots offer beta-carotene (great for eye health!).
✔ Low-Calorie & Nutrient-Dense – A filling yet light soup perfect for weight management.
✔ Great for Digestion – High fiber supports gut health.
✔ Heart-Healthy – Antioxidants from vegetables help reduce inflammation.
✔ Dairy-Free & Gluten-Free Options – Easily adaptable for different diets!
Q&A (Frequently Asked Questions)
Q: Can I use frozen cauliflower?
Yes! Frozen cauliflower works well—just increase cooking time by 5 minutes.
Q: How do I make it even creamier?
Use heavy cream, coconut milk, or cashew cream for a richer texture.
Q: Can I add protein to this soup?
Absolutely! Stir in shredded chicken, chickpeas, or cooked lentils for extra protein.
Q: Is this soup good for meal prep?
Yes! Store in the fridge for up to 4 days or freeze for later use.
Q: Can I make this spicy?
Yes! Add cayenne pepper, crushed red pepper flakes, or a dash of hot sauce.
This Creamy Cauliflower and Carrot Soup is delicious, comforting, and easy to customize. Give it a try and enjoy a warm bowl of goodness! 🍲✨