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Creamy Cauliflower & Carrot Soup

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Creamy Cauliflower & Carrot Soup

Course: Soup/Stew
Keyword: dairy-free, gluten-free, grain-free, vegan, vegetarian
Calorie: 100-200, Under 200
Fiber: 5-10g
Servings: 4
Calories: 137kcal


  • 2 tbsps Extra Virgin Olive Oil
  • 6 stalks Green Onion (chopped)
  • 5 Carrot (medium size, chopped)
  • 1 head Cauliflower (chopped into florets)
  • 6 cups Water
  • 2 tsps Dried Thyme
  • 1/2 tsp Sea Salt
  • 1/2 cup Parsley


  • Heat the olive oil in a large stock pot over medium-low heat. Add the green onions and saute until softened. Add the carrot, cauliflower, water, thyme and salt. 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.) Taste and adjust seasoning if needed. Ladle into bowls and enjoy!


  • Leftovers

    Refrigerate in an airtight container for up to five days. Freeze for up to three months.
  • Serving Size

    One serving is roughly 2 1/2 cups.
  • Make it Fancy

    Roast up some leftover carrots and cauliflower and use them as a garnish with pumpkin seeds.
  • Anti-Inflammatory

    Add turmeric powder.
  • Make it a Meal

    Stir in lentils, chickpeas or chicken.
  • Gut-Healing

    Make with bone broth instead of water. Adjust sea salt accordingly if the broth is salted.


Serving: 4g | Calories: 137kcal | Carbohydrates: 16g | Protein: 4g | Fat: 8g | Cholesterol: 0mg | Sodium: 406mg | Fiber: 6g | Sugar: 7g | Vitamin A: 14118IU | Vitamin C: 88mg | Calcium: 122mg | Iron: 2mg

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