This soup comes together quickly, with just a few simple steps, yet tastes like a high-quality restaurant meal. It's beautiful, rich color and creamy consistency take the experience to the next level.
Carrots
Carrots might not typically be the most exciting vegetable, but in this recipe they’re the star. They bring vibrant color and a hint of sweetness that makes this soup shine.
Carrots are known for supporting eye health. This is due to their beta-carotene content, which your body converts into vitamin A. But Vitamin A is not the only component in carrots that benefits your vision. Lutein is a specific carotenoid that accumulates directly in the retina and acts as a sunglass lens for your eyes, protecting you from macular degeneration.
Cauliflower
Cauliflower is a very versatile vegetable. You’ve probably seen it turned into rice, pizza crust, buffalo wings, and all sorts of other foods. In this recipe, we’re just turning it into soup – but we’re still utilizing some of its best features! When steamed and blended, cauliflower takes on a creamy consistency that adds depth and comfort you’ll love.
Like other cruciferous veggies (broccoli, cabbage, kale), cauliflower is rich in glucosinolates, which break down into sulforaphane — a compound that supports liver detox enzymes, helps clear out excess estrogen and toxins, and has anti-cancer and anti-inflammatory effects. Cauliflower’s non-starchy fiber also feeds your gut microbiome and supports healthy digestion.
Potato
Potatoes are a widely misunderstood vegetable, and today we are going to clear their name and give them the credit they deserve!
Potatoes get a bad reputation because they are often eaten in the form of french fries and chips. But when you skip the fried-in-oil step and eat them in their whole food form, potatoes are one of the most satisfying, blood-sugar friendly, and nutrient dense foods around.
First of all, potatoes score #1 on the satiety index – meaning that when you eat potatoes, they keep you fuller for longer. They score higher than rice, pasta, and even high protein foods like meat and eggs. This reduces cravings and supports your weight loss goals.
In addition, when potatoes have been cooked and then cooled (think: leftovers!), they develop what is called resistant starch, which improves insulin sensitivity and reduces blood glucose spikes.
We know you already love potatoes so go ahead and let yourself really love them! Starting with this soup.
Creamy Cauliflower & Carrot Soup
Ingredients
- 1 ½ cups (105g) Green Onion, chopped - About 2 large bunches
- 6 cups (765g) Carrot, chopped - About 6 to 7 medium carrots
- 6 cups (640g) Cauliflower, chopped into florets - About 1 large head of cauliflower
- 4 cups (600g) Yellow Potato, chopped - About 2 to 3 large yellow potatoes
- 6 cups (1,420g) Water
- 2 tsps (1g) Dried Thyme - Available in spice jars
- ½ cup (30g) Parsley, chopped - About ½ medium bunch parsley
Instructions
- Heat a small amount of water in a large stockpot over medium-low heat.
- Add the green onions and sauté until softened.
- Add the carrot, cauliflower, potatoes, water, and thyme. Cover the pot and bring to a boil. Once boiling, reduce to a simmer.
- Let simmer for 20 minutes then add in the parsley and stir until wilted. Turn off the heat.
- Puree the soup using a blender or handheld immersion blender. (Note: If using a regular blender, be careful. Ensure you leave a space for the steam to escape when blending a hot liquid.) Taste and adjust seasoning if needed.
- Ladle into bowls and enjoy!
Notes
- Make it Fancy: Roast up some leftover carrots and cauliflower and use as a garnish with pumpkin seeds
- Leftovers: Refrigerate in an airtight container for up to five days. Freeze for up to three months.