A delicious creamy and comforting cauliflower soup. Created with nourishing broth, with a little kick from the mustard, umami notes from the miso paste and a warming touch from the ground nutmeg, this is suitable for many elimination diets.
What ingredients do I need to make this creamy cauliflower soup?
Cauliflower florets: the hero ingredient, you’ll need lots of cauliflower florets for this soup. Chop them into small florets to allow them to cook faster.
Olive oil: to saute the cauliflower with the other ingredients at the start.
White miso paste: this adds a lovely umami flavour to the soup. Miso is made with soybeans so it is not soy free.
Dijon mustard: adds a subtle but warming kick to the soup
Ground nutmeg: a small touch of this spice rounds off the flavours.
Salt and pepper: general seasonings to bring out the flavour.
Chicken broth: you can use regular chicken broth or plant based chicken-style stock cubes mixed well with water to ensure it’s vegan/plant based. You could also sub this for vegetable stock or broth. You can also just use water but the flavours will be less rich. Remember to always opt for allium, onion and garlic free broth or stock options using purchased or homemade (more info on this blog post).
Plant based milk: this adds a wonderful creaminess to the soup. Use a plant based milk that’s suitable for your dietary needs.
Lemon juice: for a touch of tartness
Maple syrup: to add a pinch of sweetness (use keto syrup to keep this keto friendly)
A complete list of ingredients, quantities and instructions are in the grey recipe card at the bottom of the page
Is this plant based?
As long as the stock or broth used is plant based chicken-style or regular vegetable broth or just water, then yes.
Is this gluten free, dairy free, egg free, nut free, seed free, nightshade free, refined sugar free, and keto friendly?
Blueberries are low FODMAP up to 40g per serve, so eat these in portions of 1 muffin. Ensure the gluten free flour is suitable for you and tolerated. Ensure the plant milk you use is low FODMAP suitable – this may need to be almond milk but if nut free use rice milk.
Is this gastroparesis friendly
This very much depends on the phase of gastroparesis you’re at and what you tolerate personally, but pureed foods are often recommended and this is blended cauliflower with a few other flavourings so it may be more suitable for you. You may like to water this down more to make it less strong. Remember that portion sizes will need to be much smaller in gastroparesis, so if looking to try this, try a few spoonfuls to check it’s tolerated – and always check with a dietitian.
How To Make:
Saute the cauliflower florets (retain some if you want to make some chargrilled cauliflower as a garnish), along with the other ingredients.
Add the broth/stock and simmer.
Add the plant based milk, maple syrup and lemon juice, then blend with a stick immersion or tabletop blender until ultra smooth and creamy.
Serve hot with a dollop of plant based cream or yoghurt and optional chargrilled cauliflower.
How to store:
Store in an airtight container in the fridge for up to 3 days.
- 4 cups cauliflower florets chopped
- 1 tbsp olive oi
- 2 tsp white miso paste
- 1 1/2 tsp dijon mustard
- 1/8 tsp ground nutmeg
- 1 tsp fine salt or more or less to taste
- 1/4 tsp ground black pepper
- 200 ml chicken broth or 2 x vegan chicken-style stock cubes with 200ml water - ensure it’s free from alliums, onion and garlic, or sub for vegetable broth or just use water
- 1/2 cup plant based milk
- 100 ml water
- 1 tsp lemon juice
- 1 tsp maple syrup
- 1 tbsp plant based cream or greek style yoghurt optional
- 50 grams chargrilled cauliflower (taken from amount above) optional
- Chop the cauliflower and add 350g (retain 50g to grill as a topping [optional] otherwise use all 400g inside) to a large saucepan along with the olive oil, miso paste, dijon mustard, ground nutmeg and pepper, and saute for 5 minutes on a high heat, stirring constantly.
- Pour in the chicken broth (or stock cubes) and water. Simmer on a mid to low heat for 5 minutes.
- Stir in the lemon juice, oat milk and maple syrup then remove from the heat and transfer to a tabletop blender (or use a stick blender in the saucepan) to blend until smooth and creamy. Add a little extra milk or water if you’d like it thinner. Taste and then add ½ of the salt and add more to taste.
- Serve immediately and top with oat cream, oat fraiche or greek style yoghurt, and (optional) chargrilled cauliflower; cooked on a high heat in a griddle pan with a drizzle of olive oil for 5 minutes.
Sit at a high stool by the hob as you make this to conserve energy.
You can also use vegetable broth that’s allium, onion and garlic free if you prefer instead of chicken broth or 2 x vegan chicken-style stock cubes with 200ml water. Remember to ensure that all broth is free from alliums, onion and garlic. You can also swap the 200ml broth/stock for water if easier, you may need more salt to taste.