|Nutritional Guidelines (per serving)|
|Servings: 4 Servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 3g||4%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 42g||15%|
|Dietary Fiber 7g||27%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
This vegetarian and vegan recipe for cauliflower soup with potatoes is very low in fat and is a low-calorie vegetarian recipe. Unlike many other potato soup recipes, this one uses vegetable broth, vegan margarine and bay leaves to add flavor instead of butter. That means that this low-fat vegetarian soup recipe has just two grams of fat per serving. Because of that, you'll want to be sure to use a good-quality vegetable broth for the most flavor. If you're not using a fresh, homemade vegetable broth, you can use powdered broth or vegetarian bouillon cubes for a little extra to boost the flavor.
This cauliflower and potato soup recipe is vegetarian, vegan, and as long as you use a gluten-free vegetable broth (read the label, as some are and some aren't gluten-free), it's gluten-free as well.
- 1 tbsp. olive oil (or vegan margarine)
- 2 cloves garlic (minced)
- 1 onion (diced)
- 1 potato (diced)
- 1 large head cauliflower (chopped)
- 3 cups vegetable broth
- 2 bay leaves
- Salt (to taste)
- Black pepper (to taste)
- 1 dash nutmeg
- Optional: vegan cheese for topping (grated)
- Optional: green onions for topping (chopped)
Gather the ingredients.
In a large soup or stock pot over medium heat, sauté the onion and garlic in the vegan margarine or olive oil for 3 to 5 minutes, or until the onions and garlic are almost soft.
Add the diced potato and chopped cauliflower and cook for a few more minutes, stirring frequently.
Add the vegetable broth and bay leaves and bring to a simmer.
Once the mixture is simmering, reduced the heat to medium low, cover the pot, and allow to cook for 25 to 30 minutes.
Carefully remove the bay leaves, then transfer the soup to a blender and puree until smooth and creamy, or leave a bit of texture if you'd like.
Season lightly with a bit of salt, pepper and a dash of nutmeg and re-heat if needed.
Top with grated vegan cheese and green onions, if desired, just before serving.
Serve and enjoy!
- When using a blender to blend together soup, make sure that you don't fill it more than half way, otherwise you run the risk of the soup coming out the top and possibly burning you.