As Healthy As Can Be!

Easy Cauliflower Soup Recipe

Cauliflowers are not only low in carbs but tasty in soup, too. Especially if the soup is beefed up with a tasty vegetable stock and Crème fraiche.

Easy-cauliflower-soup-recipe-4-SunCakeMomSoups are with us since ancient times. Even before humans had the means to make pots and pans, they made soups with hot stones in watertight containers.

After so many years of practice, soup is running through our veins thus, we don’t have to sweat blood to make a delicious pot of tasty liquid. It should come naturally.
Soups generally considered part of a meal as an entrant and rarely stand alone as a meal, save if it’s filled with some hearty stuff like the Spanish Cocido Madrileno or Hungarian goulash soup.

The great family of soups can be broken down into two sub-categories, namely clear soups and thick soups. Thick soups can be further categorized depending on the thickening agent used with fancy French names which are explained in the knowledge base section in detail.

This cauliflower soup belongs to the clear soup category as no thickening agent will be used except the vegetables and a bit of sour cream to bind the flavors together. None the less the whole soup can be pureed down with a food processor but that would ruin the individual flavors entirely.

Not to mention that when fruit or vegetables are pureed, they lose the connections between the fibers that hold its sugar content. Those sugars will then act as any other free sugars like we have in a bottle of coke and raise the blood glucose level making food quickly digestible and us soon hungry again.

In fact, even cooking vegetables does the same. This is the reason people who try to maintain a low glucose level in their blood, like diabetes sufferers, may try to avoid high sugar cooked vegetables such as carrot.

With more than 90% of its mass being water, cauliflowers are really low carb food, perfect for low carb diets or just a light-hearted entrant before a heavier meal. Mind not pull it together with beans or cabbage as all of these vegetables are prone to cause bloating.

Cauliflower taste really nice raw but unfortunately, it loses some of its charm and sweet aftertaste during the cooking process and leaves us with a rather bland and with a bit of luck crunchy thing. This isn’t so bad when it stands as a side dish with butter on top next to a smoked salmon or pose as a keto pizza crust but it’s quite disappointing when standing alone as a meal.

This bland issue can be helped with additional herbs, vegetables and maybe with some sneaky smoked bacon or sausage.

Nonetheless soup can be made by throwing everything in a pot and boil them until they break apart. We can make much tastier soup with a bit of care, love and sautéed or even caramelized vegetables.

Sautéing the onion, carrot and celery until the onion caramelizes before everything gets into the pot takes longer than the whole soup making process but it’s totally worth the little extra time invested in later tastiness.

After the base is done, we can throw everything in, fill the pot up with water and wait for the first bubbles to appear then turning the heat down simmering it until the veggies are still a bit tough to cut with a cooking spoon.

The cooking process can be shortened significantly if the pot is filled up with boiling water for which a kettle could be a great time-saver.
Sour cream can be altogether left out of the dish making if we are after a dairy free soup but as it is always with sour cream or crème fraiche, onion and paprika: Food is great without it but it tastes much better with it.Easy-cauliflower-soup-recipe-3-SunCakeMom

Ingredients:

Stock:

  • ½ cup 150ml Oil
  • 1 Onion (diced)
  • 1 Carrot (diced)
  • 2 Celery (diced)
  • 1 teaspoon Salt
  • 2 cloves Garlic
  • 5 Black pepper (whole)
  • 2 Bay leaf
  • 1 Tomato
  • 1 teaspoon Paprika
  • 7 cup / 1.7l Water

Vegetables:

  • 1 lb / 450g Carrot (sliced or stripped)
  • 2 lb / 900g Cauliflower

Serving:

  • 1 teaspoon Crème fraiche or sour cream

 

How to make:

  1. Pour oil in a medium size saucepan then heat it up.
  2. Add diced onion, one diced carrot, celery and salt.Easy-cauliflower-soup-recipe-process-2-SunCakeMom Saute on high heat until onion gets a glassy / translucent look then turn heat down to low and saute until the onion caramelizes for about 20 minutes. Stir it every now and then to avoid the onion burning down.Easy-cauliflower-soup-recipe-process-3-SunCakeMom
  3. Add garlic, black pepper, bay leaf and saute for more 2 minutes until garlic gives out its scent.Easy-cauliflower-soup-recipe-process-5-SunCakeMom
  4. Add tomato, paprika then fill the saucepan up with water.Easy-cauliflower-soup-recipe-process-6-SunCakeMom Using boiling water from a kettle instead of using tap water reduces cooking time.Easy-cauliflower-soup-recipe-process-7-SunCakeMom
  5. Add rest of the carrots and cauliflower then turn the heat to high and bring the soup to boil. Additional vegetables such as brussel sprouts, turnip, potato, broccoli can also be added at this stage.Easy-cauliflower-soup-recipe-process-9-SunCakeMom
  6. After the first bubbles appear on the top of the soup lower the heat to medium to low and simmer the soup until the vegetables get the desired texture for about 10 minutes.Easy-cauliflower-soup-recipe-process-10-SunCakeMom
  7. Take the soup off heat and let it cool a bit before serving.
  8. 1 teaspoon of Crème fraiche or sour cream can be added to a dish of soup at the table.Easy-cauliflower-soup-recipe-5-SunCakeMom
Easy Cauliflower Recipe
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Cauliflowers are not only low in carbs but tasty in soup, too. Especially if the soup is beefed up with a tasty vegetable stock and Crème fraiche.
Course: Low Crab Meal, Soup
Cuisine: Gluten free, Keto, Low carb recipe, Sugar free recipe
Servings: 6 People
Author: Thomas Brown
Ingredients
  • Ingredients:
Stock:
  • ½ cup 150ml Oil
  • 1 Onion diced
  • 1 Carrot diced
  • 2 Celery diced
  • 1 teaspoon Salt
  • 2 cloves Garlic
  • 5 Black pepper whole
  • 2 Bay leaf
  • 1 Tomato
  • 1 teaspoon Paprika
  • 7 cup / 1.7l Water
Vegetables:
  • 1 lb / 450g Carrot sliced or stripped
  • 2 lb / 900g Cauliflower
Serving:
  • 1 teaspoon Crème fraiche or sour cream
Instructions
  1. Pour oil in a medium size saucepan then heat it up.
  2. Add diced onion, one diced carrot, celery and salt. Saute on high heat until onion gets a glassy / translucent look then turn heat down to low and saute until the onion caramelizes for about 20 minutes. Stir it every now and then to avoid the onion burning down.
  3. Add garlic, black pepper, bay leaf and saute for more 2 minutes until garlic gives out its scent.
  4. Add tomato, paprika then fill the saucepan up with water. Using boiling water from a kettle instead of using tap water reduces cooking time.
  5. Add rest of the carrots and cauliflower then turn the heat to high and bring the soup to boil. Additional vegetables such as brussel sprouts, turnip, potato, broccoli can also be added at this stage.
  6. After the first bubbles appear on the top of the soup lower the heat to medium to low and simmer the soup until the vegetables get the desired texture for about 10 minutes.
  7. Take the soup off heat and let it cool a bit before serving.
  8. 1 teaspoon of Crème fraiche or sour cream can be added to a dish of soup at the table.

 

Thomas Brown

Thomas Brown

Master of the chef's knife. Tamer of the wild flavors into harmonious perfection. All time blind champion of the roller technique.
Get the right tool for the right job!
Thomas Brown

Latest posts by Thomas Brown (see all)



Leave a Reply

Your email address will not be published. Required fields are marked *