Potato and Cauliflower Soup
Creamy and satisfying, this cozy Potato and Cauliflower Soup is a blended soup that is made of wholesome ingredients like onion, garlic, potatoes, and cauliflower and ready in under 30 minutes.
Equipment
- 1 Garlic Press optional
- 1 Large Nonstick Pot 4 quarts or more
- 1 Immersion Blender or use a countertop blender
Ingredients
- 1 medium sweet or yellow onion, diced
- 4 cloves garlic, minced
- 8 cups cauliflower florets, from a 2 pound cauliflower
- 1 pound gold potatoes, no need to peel
- 4 cups unsalted or low sodium vegetable broth
- 1/4 cup nutritional yeast, optional, for flavor and a little thickening
- 2-3 tablespoons lemon juice, fresh squeezed preferred
- 1 tablespoon fresh thyme leaves, or use 1 teaspoon dried, or any other herb you like
- 1-2 teaspoons white or yellow miso paste, dissolved in 2-3 tablespoons warm water (see notes)
- Fresh cracked black pepper, to taste
Instructions
- Using powdered onion and/or garlic? Please do not cook these as described in steps 2 and 3. Add them when you add the vegetable broth. If you don't have fresh onions, you can use 1 tablespoon of onion powder and if you don't have fresh garlic, you can use 1 ½ teaspoons garlic powder. If you have jarred minced garlic, use 4 teaspoons.
- Cook the onion: Start by sautéing your onion in large nonstick pot (my favorite is All Clad Nonstick, safe and high quality) over medium-high heat, stirring occasionally. When the onion starts to stick, add a tablespoon of water and stir, scraping the bottom of the pot with your heat safe spatula. Repeat this process for 5 minutes until the onion becomes translucent.
- Cook garlic: Add the garlic and sauté for another minute, stirring frequently and adding a tablespoon of water when needed.
- Add the cauliflower, potatoes, and broth: Bring everything to a boil, then reduce the heat to medium and simmer, covered, for 5-7 minutes until the potatoes and cauliflower can each be pierced easily with a fork. If you need to cook them a bit longer, do so. Remove from heat.
- Blend the soup: If you have an immersion blender, add the nutritional yeast if using and carefully blend the soup in the pot until smooth. If you are using a countertop blender, wait 5 minutes for the soup to cool a little and use oven mitts to carefully transfer the hot soup to the blender. If you have a 64 ounce or larger blender container, you *should* be able to fit the soup in one batch (I have a 64 ounce blender and I can). If not, you may have to blend in batches. Add the nutritional yeast and carefully blend until smooth, making sure to place of kitchen towel on top of the blender lid to prevent hot steam from hurting you.
- Season and serve: Add the lemon juice to the soup and some dried thyme if you wish. Ladle the cauliflower potato soup into bowls and serve with dissolved miso (whisk 1-2 teaspoons miso paste into 2-3 tablespoons warm water per bowl), fresh cracked black pepper, and fresh or dried thyme.
Notes
- Yellow or White Miso Paste: I love the flavor of miso paste but there's another reason I use it instead of salt. Per Dr. Michael Greger of NutritionFacts.org, the soy in miso has a protective effect so the sodium in miso paste will not affect us negatively. Please feel free to omit or use a pinch of salt if that is what you prefer.
- Nutritional Yeast: While this does add some thickness and flavor to our soup, if you can't have it, don't worry about it. Feel free to omit.
- More Flavor: If you feel the soup needs more flavor, add it! I wanted to keep this soup very neutral. One tip I have is to add a no salt seasoning blend you enjoy (I really like Kirkland Organic No Salt Seasoning Blend). Another good option is to add thyme and other seasonings when you add the veggies and broth.
- Add Protein: Try adding white beans (either before or after blending) to this soup for satiety. You could also serve the blended soup with baked tofu, tempeh, or roasted chickpeas (all coming soon!).
- Other Veggies: You can also add other veggies! Most other veggies will change the color, but if you don't care about that, go ahead and add whatever you like.
Nutrition
Calories: 196kcal
Tried this recipe?Let us know how it was!