Creamy Cauliflower White Bean Soup

This Creamy Cauliflower White Bean Soup is one of my favorite creamy soup recipes.  It’s  loaded with cauliflower, carrots, celery and onion.  Blended white beans are used to thicken this healthy cauliflower soup instead of milk or cream.

If you love easy healthy soup recipes, then you’ll love everything about this healthy cauliflower soup! It’s a quick and richly flavored pot of soup that makes for a perfect winter meal.  Just serve with warm crusty bread and a big green salad.

Creamy Cauliflower White Bean Soup Recipe

I love how humble ingredients like these can pull together to create something so incredibly luscious like this Creamy Cauliflower White Bean Soup.

• Cauliflower, florets and stems (about 6 cups), reserve about 1 cup for roasting to garnish
• Extra virgin olive oil
• Onion, peeled and chopped
• Celery stalks, chopped
• Carrot, peeled and grated
• Garlic cloves, peeled and smashed
• Canned white beans, rinsed and drained (I use canned cannellini beans)
• Low-sodium vegetable broth
• Fresh thyme leaves (or 1 teaspoon dried leaves)
• Parmesan cheese 

How to Make Creamy Cauliflower White Bean Soup

This cauliflower soup recipe is one of those easy healthy soup recipes that you can pull together in about 40 minutes  start-to-finish.

1. Chop Cauliflower – chop the cauliflower into florets into bite-size pieces, keeping some stems and discarding any tough parts.
2. Cook Onion, Celery and Carrot – Cook onion, celery and carrot.  Saute for about 5 minutes.
3. Add Cauliflower and Garlic – stir in the cauliflower and garlic and cook another minute.
4. Stir in Beans, Broth, Thyme and Parmesan Cheese Wedge – add beans, broth, thyme and Parmesan cheese wedge and bring to a simmer, then reduce heat to low.
5. Simmer – simmer soup for about 15 – 18 minutes, or until cauliflower is soft.
6. Purée Soup – using an immersion blender (or slightly cool and blend in a stand blender) puree the soup.
7. Enjoy – serve soup topped with roasted Parmesan Cauliflower croutons.

Tips

• We add a 1-inch piece of Parmesan cheese to the pot as this healthy cauliflower soup simmers.  It adds a really nice flavor! 
• We grate the carrot for this soup (rather than chopping), so when the soup is blended you’re left with little flecks of carrot, rather than it turning your soup orange. 
• I like to garnish this soup with Parmesan Cauliflower “croutons”.  Small pieces of cauliflower are roasted in the oven with a wee bit of olive oil and garlic, then tossed in Parmesan cheese like my  Garlic Parmesan Roasted Cauliflower recipe.

Benefits of Eating Beans 

So let’s unpack the health benefits of eating beans.  White beans such as cannellini (like other legumes) are an incredible part of a healthy diet because they provide you with a high protein and fiber content without overloading a meal with calories.  Cannellini beans are most often found dried and can be used in a variety of dishes, but we’re using canned beans here for convenience.  

Here’s just a few good reasons to eat your legumes:

• Regulates blood sugar. White beans (like other legumes) help reduce the risk of diabetes due to their fiber content.
• Promotes a healthy heart. White beans (like other legumes) are a rich source of folate or folic acid.  Folate reduces the levels of the amino acid homocysteine in the bloodstream.  Elevated levels of homocysteine circulated in our blood increases our risk for heart attack and stroke.
• Antioxidants. White beans (like other legumes) are rich in antioxidants.
• Rich in Fiber. White beans (like other legumes) contain both soluble and insoluble dietary fiber.

Benefits of Cauliflower

Cauliflower is a member of the cruciferous vegetable family (with broccoli, cabbage, kale and brussel sprouts). 

• Anti-inflammatory. The anti-inflammatory compounds and phytochemicals found in cauliflower help to ward off inflammation.
• Rich with vitamins and minerals. Cauliflower is an excellent source of vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium, magnesium and manganese.
• High in fiber. There are 3 grams of fiber in just one cup of cauliflower. Diets rich with high fiber vegetables are linked with lower risk of disease like heart, diabetes and cancer. 
• May aid weight loss. Cauliflower is a great substitute for rice,  Since cauliflower is a good source of fiber, if can slow down digestion and leave you feeling full longer (which may help reduce the amount of calories you eat).

MORE EASY HEALTHY SOUP RECIPES

• Vegetarian Tuscan White Bean Soup
• French Lentil Soup
• Turmeric Cauliflower Chowder
• Immune Boosting Chicken Soup
• Italian Lentil Soup

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Yield: 4-6 servings

Creamy Cauliflower White Bean Soup

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

This Creamy Cauliflower White Bean Soup is one of my favorite creamy soup recipes.  It's  loaded with cauliflower, carrots, celery and onion.  Blended white beans are used to thicken this healthy cauliflower soup instead of milk or cream.

Ingredients

• 1 large head cauliflower, florets and stems (about 6 cups), reserve about 1 cup for roasting to garnish
• 2 tablespoons olive oil
• 1 onion, peeled and chopped
• 2 celery stalks, chopped
• 1 carrot, peeled and grated
• 2 cloves garlic, peeled and smashed
• 1 (14.5 ounce) can white beans, rinsed and drained (I use cannellini beans)
• 1 quart reduced-sodium vegetable broth
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried leaves)
• 1 1-inch chunk Parmesan cheese
• salt and freshly ground black pepper to taste

Instructions

1. Chop the cauliflower into florets into bite-size pieces, keeping some stems and discarding any tough parts.
2. Heat the olive oil in a medium pot over medium heat. Add onion, celery and carrot.  Saute for about 5 minutes.
3. Add the cauliflower and garlic, and stir to coat.
4. Add beans, broth, thyme and Parmesan cheese wedge and bring to a simmer, then reduce heat to low.
5. Simmer on low for about 15 - 18 minutes, or until cauliflower is soft.
6. Season with salt and freshly ground black pepper to taste.
7. Purée with an immersion blender (or slightly cool and blend in a stand blender).
8. Serve soup topped with roasted Parmesan Cauliflower croutons.
9. Garnish with freshly chopped parsley.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 141Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 1mgSodium: 203mgCarbohydrates: 19gFiber: 6gSugar: 5gProtein: 6g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.