Hey there, friends!
Are you in the mood for something warm and cozy?
Today, I’m excited to share my delicious low sodium cauliflower soup recipe.
It’s creamy, comforting, and super easy to whip up.
Plus, it’s kind to your heart and waistline!
Let’s dive into this tasty bowl of goodness!
Possible Ingredient Alternatives
Cauliflower can be replaced with broccoli or a mix of broccoli and cauliflower for a different flavor profile and added nutritional benefits. The cooking time may need to be adjusted slightly, as broccoli typically roasts faster than cauliflower.
Olive oil can be substituted with avocado oil or grapeseed oil for those seeking different flavor profiles or higher smoke points. These oils can be used in the same quantities as olive oil in both the roasting and soup-making steps.
Chicken bone broth can be replaced with vegetable broth to make the recipe vegetarian or vegan. For a richer flavor, mushroom broth can be used as an alternative. Use the same amount of broth as called for in the original recipe. If using store-bought broth, look for low-sodium options to maintain the recipe’s low-sodium profile.
| Preparation Time | 15-20 minutes |
| Cooking Time | 55-65 minutes |
| Total Time | 70-85 minutes |
| Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 300-350
- Protein: 6-8 g
- Fat: 18-22 g
- Carbohydrates: 30-35 g
Ingredients
For roasting the cauliflower:
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander
- 2 tsp salt-free seasoning (I use Mrs. Dash Original Blend)
- 1/4 tsp black pepper
- 2 tbsp olive oil (I like California Olive Ranch extra virgin olive oil)
- 6 to 7 cups cauliflower florets (about 1 medium head of cauliflower)
- 1/4 tsp ground turmeric
For the soup:
- 2 tsp salt-free seasoning
- 1 medium onion (diced for even cooking)
- 2 tbsp lemon juice (freshly squeezed preferred)
- 1 tbsp olive oil
- 1/4 tsp ground turmeric
- 5 cups chicken bone broth (low sodium, or vegetable broth)
- 1/4 tsp ground coriander
- 1/4 tsp ground cumin
- 1/4 tsp black pepper
- 4 garlic cloves (freshly minced for best flavor)
Optional topping:
- chopped green onions or chives
Step 1: Roast the Cauliflower
Preheat your oven to 425℉.
Prepare a baking sheet by spraying it with nonstick spray.
Place the cauliflower florets on the baking sheet.
Drizzle them with olive oil and sprinkle with your choice of spices.
Toss the cauliflower to ensure it’s evenly coated with the oil and spices.
Roast the cauliflower in the oven until it begins to brown, typically 25-30 minutes.
Once done, set aside a few roasted cauliflower florets to use later as a garnish.
Step 2: Sauté Onions and Garlic
In a large, heavy-bottomed pot, heat olive oil over medium heat.
Add chopped onions and minced garlic to the pot.
Cook, stirring occasionally, until the onions and garlic begin to soften, which should take around 3-4 minutes.
Step 3: Build the Soup Base
Stir in your chosen spices with the cooking onions and garlic, and allow the mixture to cook until fragrant, about 1 minute.
Add the roasted cauliflower to the pot, followed by the chicken stock, and bring the mixture to a boil.
Once boiling, reduce the heat to bring the soup to a simmer.
Step 4: Simmer the Soup
Cover the pot and allow the soup to simmer for about 30 minutes, stirring occasionally to prevent the cauliflower from sticking to the bottom.
The cauliflower should become fork tender by the end of the simmering process.
Step 5: Blend the Soup
After the cauliflower is tender, remove the pot from the heat.
Carefully ladle the soup into a blender, or use an immersion blender directly in the pot to puree the soup until it becomes smooth and creamy.
Step 6: Finish and Serve
Return the pureed soup to the pot and place it over medium heat.
Stir in lemon juice to add a touch of brightness.
Garnish each serving with the reserved roasted cauliflower florets for added texture and visual appeal.
Serve the soup hot, and enjoy its hearty, comforting flavors!
