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–+ servings
This is a picture of a bowl of carrot and cauliflower soup.
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Carrot Cauliflower Soup

Nourishing, cozy, light yet satisfying, this carrot cauliflower soup is packed with goodness. Easy to make, this blended soup is smooth with a hint of ginger and finished with fresh lemon and coconut milk. Absolutely delicious!
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes
Course: Soup
Cuisine: Global
Servings: 4 servings
Calories: 195.6kcal
Author: Priscilla Lawrence

Equipment

Ingredients

  • 1 tablespoon olive oil
  • 1-2 leeks small, white part only, chopped
  • 5-6 carrots peeled and chopped
  • 1 small cauliflower chopped, about 3 cups florets
  • 4-5 cloves garlic minced
  • 1 tablespoon grated fresh ginger or ½ to 1 teaspoon ground ginger
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon salt or more to taste
  • ¼ teaspoon black pepper or more to taste
  • 1-2 bay leaves
  • 1 quart vegetable broth or chicken broth
  • ½ cup full-fat coconut milk
  • 1-2 tablespoons freshly squeezed lemon
  • pumpkin seeds optional

Instructions

  • In a large pot, heat up olive oil over medium high heat. Once hot, add chopped leek and carrots, reduce heat to medium and sauté stirring often for 6-7 minutes.
    This is a picture of the leeks and carrots cooking in a Dutch oven.
  • Add minced, garlic, grated ginger, cauliflower, spices, stir them in and continue cooking for 3-4 minutes.
    This is a picture of the leeks and carrots cooking in a Dutch oven with the cauliflower and spices added.
  • Pour in broth, add bay leaves. Bring to a low boil. Reduce heat to medium low and simmer for 20 to 25 minutes until the veggies are soft.
    This is a picture of the pot with the broth added.
  • Remove the soup from heat. Using an immersion blender, start blending the soup by making circular, up and down motion. Add the coconut milk and lemon juice halfway thru, continue blending until smooth. Adjust salt and pepper.
    Serve with toppings of choice such as pumpkin seeds, croutons, parmesan, fresh herbs. Enjoy!
    This is a picture of the soup being blended with an immersion blender.

Notes

  • If you don't have an immersion blender, you can use regular blender. You might  need to blend the soup in batches, use a kitchen towel to open the lid to protect your hands, as the blender will get hot.
  • If the soup feels too thick, add a little water or a little more broth or more coconut milk.
  • Coconut milk can be replaced with cream, half and half, milk or an other plant based milk of choice.
 
*The nutritional values shown in this recipe are approximate for one suggested serving size using the ingredients listed but not including any optional items and may vary per actual preferred portion sizes.

Nutrition

Serving: 1serving | Calories: 195.6kcal | Carbohydrates: 23.6g | Protein: 5.7g | Fat: 10.2g | Saturated Fat: 6.1g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 2.9g | Sodium: 395.9mg | Potassium: 809.2mg | Fiber: 7g | Sugar: 8.4g | Vitamin A: 13112.5IU | Vitamin C: 79.8mg | Calcium: 83.9mg | Iron: 2.4mg