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Nutritional Guidelines (per serving) | |
---|---|
218 | Calories |
3g | Fat |
42g | Carbs |
11g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 218 |
% Daily Value* | |
Total Fat 3g | 4% |
Saturated Fat 1g | 4% |
Cholesterol 0mg | 0% |
Sodium 714mg | 31% |
Total Carbohydrate 42g | 15% |
Dietary Fiber 7g | 27% |
Protein 11g | |
Calcium 140mg | 11% |
*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.Â
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.
Click Play to See This Vegan Cauliflower and Potato Soup Recipe Come Together
Ingredients
- 1 tablespoon 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)
Steps to Make It
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Gather the ingredients.
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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.
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Add the diced potato and chopped cauliflower and cook for a few more minutes, stirring frequently.
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Add the vegetable broth and bay leaves and bring to a simmer.
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Once the mixture is simmering, reduce the heat to medium-low, cover the pot, and allow to cook for 25 to 30 minutes.
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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.Â
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Season lightly with a bit of salt, pepper and a dash of nutmeg and reheat if needed.
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Top with grated vegan cheese and green onions, if desired, just before serving.Â
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Serve and enjoy!
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Use Caution When Blending Hot Ingredients
Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.
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