Cauliflower Soup (Plant-Based Keto) No-Dairy

Cauliflower soup with olive oil butter, garlic, onions, carrots, celery, salt, pepper, chives, and plant-based cheddar cheese.

Prep Time 10 mins Cook Time 41 mins Total Time 51 mins Course Soup Servings 4

Equipment

  • 2 pots
  • Blender

Ingredients  

  • 1 head of cauliflower cut into florets
  • 3 1/2 cups water
  • 6 tbsp olive oil butter
  • 5 cloves garlic minced
  • 1 medium sized (1 cup) yellow onion minced
  • 1 cup carrots minced
  • 1 cup celery minced
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 cup almond milk unsweetened

Garnish

  • chives chopped
  • plant-based cheese optional

Instructions 

Cook Cauliflower Florets

  • In a pot, add 1/2 cup of water and 1 tsp salt. Bring to a boil.
  • Add cauliflower florets. Boil for 12 mins until soft.
  • Turn off heat. Cool for 5 mins.

Cook Vegetables

  • In another pot, melt olive butter on medium high heat.
  • Add garlic and onions. Cook for 4 mins.
  • Add carrots and celery. Cover and cook for 5-7 mins.

3. Puree Cauliflower

  • Transfer cauliflower to blender. Add 3 cups of water to blender if possible (if not, add remaining water to soup pot). Puree until smooth.

4. Transfer Cauliflower to Pot with Veggies

  • Stir cauliflower mash and vegetables until evenly combined.
  • Add almond milk and pepper. Adjust consistency if needed by adding water.
  • Bring to a boil and turn off heat.
  • Serve hot with chives and plant-based cheese.

Notes

You can puree all ingredients in a blender if desired. 

Author’s Note

Hey everyone,

I hope you are all happy and healthy.

This cauliflower soup is as creamy as potato soup, if not better!

Full of vegetables like carrots, celery, onions, garlic, and chives, you get a lot of vitamins, minerals, and antioxidants.

Enjoy getting vitamins A, K, C, and folate, potassium, and manganese from this delicious whole food soup. Sources: WebMD, VeryWellFit,

Say goodbye to your staple chicken noodle soup, and hello to this new plant-based creamy cauliflower soup!

If you are cutting down on dairy or meat, this recipe is perfect as it is 100% dairy free.

Use an optional plant-based cheese for this recipe.

You don’t need sour cream or heavy cream to thicken the soup because the pureed cauliflower does it all for you.

Add other veggies like small broccoli florets, peas, or even shrimp if desired.

Bon appetit!,

Bianca

Follow my blog on Pinterest at biancasoriano1 and see new video pins on soups, salads, and more.

Creamy Cauliflower Soup (Plant-Based Keto) No-Dairy

Cauliflower soup with olive oil butter, garlic, onions, carrots, celery, salt, pepper, chives, and plant-based cheddar cheese.

  • 2 pots
  • Blender
  • 1 head of cauliflower (cut into florets)
  • 3 1/2 cups water
  • 6 tbsp olive oil butter
  • 5 cloves garlic (minced)
  • 1 medium sized (1 cup) yellow onion (minced)
  • 1 cup carrots (minced)
  • 1 cup celery (minced)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 cup almond milk (unsweetened)

Garnish

  • chives (chopped)
  • plant-based cheese (optional)

Cook Cauliflower Florets

  1. In a pot, add 1/2 cup of water and 1 tsp salt. Bring to a boil.

  2. Add cauliflower florets. Boil for 12 mins until soft.

  3. Turn off heat. Cool for 5 mins.

Cook Vegetables

  1. In another pot, melt olive butter on medium high heat.

  2. Add garlic and onions. Cook for 4 mins.

  3. Add carrots and celery. Cover and cook for 5-7 mins.

3. Puree Cauliflower

  1. Transfer cauliflower to blender. Add 3 cups of water to blender if possible (if not, add remaining water to soup pot). Puree until smooth.

4. Transfer Cauliflower to Pot with Veggies

  1. Stir cauliflower mash and vegetables until evenly combined.

  2. Add almond milk and pepper. Adjust consistency if needed by adding water.

  3. Bring to a boil and turn off heat.

  4. Serve hot with chives and plant-based cheese.

You can puree all ingredients in a blender if desired. 

Soup
almond milk, bell pepper, carrots, cauliflower, celery, garlic, green onion, onion, plant-based cheese, salt

Pin Creamy Cauliflower Soup (Plant-Based Keto) No-Dairy

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Chicken Sotanghon

Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles.

Recipe

Prep Time 10 mins Cook Time 16 mins Total Time 26 mins Course Soup Cuisine Filipino Servings 4

Equipment

  • soup pot

Ingredients  

  • 2 tbsp olive oil extra virgin
  • 3 cloves garlic minced
  • 1 tbsp minced ginger
  • 1/2 cup yellow onion diced
  • 2-3 cups chicken shredded (cooked)
  • 1 tsp salt
  • a pinch of pepper
  • 3-4 cups chicken stock organic
  • 1 cup celery chopped
  • 3 cups peeled noodle carrots
  • 1 handful cilantro chopped (optional)

Instructions 

  • Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.
  • After 3-5 minutes, add the shredded chicken and season with salt and pepper.
  • After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.
  • Add the carrot noodles and cook for 3 minutes.
  • Serve hot with cilantro and lemon or calamansi slices.

Video

Notes

* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.

Try this healthy Filipino chicken Sotanghon soup with carrot noodles.

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Chicken Sotanghon Veggie Noodle Soup | Keto & Low Carb

Cook shredded chicken, carrot noodles, onion, celery, ginger, cilantro, salt, and pepper in a pot. Eat more vegetables by making this healthy Filipino chicken Sotanghon soup with carrot noodles. Keto, low-carb, and a one-pot recipe.

  • soup pot
  • 2 tbsp olive oil (extra virgin)
  • 3 cloves garlic (minced)
  • 1 tbsp minced ginger
  • 1/2 cup yellow onion (diced)
  • 2-3 cups chicken (shredded (cooked))
  • 1 tsp salt
  • a pinch of pepper
  • 3-4 cups chicken stock (organic)
  • 1 cup celery (chopped)
  • 3 cups peeled noodle carrots
  • 1 handful cilantro (chopped (optional))
  1. Heat pot to medium high heat. Add olive oil and garlic. Fry until the garlic becomes brown. Then, add the onions and ginger.

  2. After 3-5 minutes, add the shredded chicken and season with salt and pepper.

  3. After 3-5 minutes, add the chicken stock and celery. Bring soup to a boil.

  4. Add the carrot noodles and cook for 3 minutes.

  5. Serve hot with cilantro and lemon or calamansi slices.

* Make carrot noodles by peeling the carrot skin with a peeler. You can use a spiraler or noodler machine. Peel carrot noodles one inch from the base.

Soup
Filipino
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Ginataang Kalabasa | Coconut Squash Soup

Cook this traditional Filipino vegetable stew, ginataang kalabasa with squash, coconut milk, green beans, onions, and olive oil. Season with curry, black pepper, and salt.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

Total Time 15 mins Course Main Course, Side Dish, Soup Cuisine Filipino Servings 4

Equipment

  • soup pot

Ingredients  

  • 2 tbsp olive oil extra virgin
  • 1/2 cup yellow onion diced
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) 1 inch cubed acorn or kabocha
  • 1/2 cup water
  • 1 can coconut milk or 1 1/2 cup ultra pasteurized whole milk*
  • 2-3 cups green beans cut each approx. 1 1/2 inches in length

Seasonings

  • 2 tsp salt
  • pepper to taste
  • 2 tsp curry powder

Instructions 

  • Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.
  • Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.
  • Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Video

Notes

Omit shrimp for a vegetarian option. Add wild or brown rice.  *sub coconut milk with ultra-pasteurized whole milk (I used lactose free). Squash boils for about 7-10 minutes. “Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source  Let me know if you tried heavy cream or other squash varieties! Keyword bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric

by Bianca Soriano. April 17, 2021. Processed with VSCO with  preset

Benefits of Eating Squash

Eat squash to reduce blood high pressure, cholesterol, and diabetes risk. source: Harvard School of Public health

Try butternut squash to lose weight as it contains “half the amount of carbohydrate of a sweet potato”. source: Harvard School of Public health

Consume squash to maintain blood sugar levels and “prevent … [it] from rising”. source: Harvard School of Public health

Enjoy this Creamy Squash Soup for Heart Health + Vegetarian Option!

XOXO,

Bianca

Creamy Squash Soup Heart Healthy + Vegetarian Option

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Creamy Squash Soup Heart Healthy + Vegetarian Option

  • olive oil (extra virgin is the most heart healthy) source: Healthline
  • onions
  • green beans
  • organic coconut milk (sub ultra pasteurized milk)
  • squash (acorn or kabocha)
  • shrimp

Seasonings

  • salt
  • pepper
  • curry powder (sub half turmeric and half red pepper powder)

Creamy Squash Soup Vegetarian Option

Omit shrimp for a healthy vegetarian option.

Creamy Squash Soup Heart Healthy + Vegetarian Option

Create this heart healthy and traditional Filipino recipe. Cook olive oil, onions, green beans, squash, coconut milk, curry powder, and squash all in one pot. Add brown or wild rice!

  • soup pot
  • 2 tbsp olive oil (extra virgin)
  • 1/2 cup yellow onion (diced)
  • 1 1/2 cups shrimp
  • 3-5 cups squash (small size or half a regular size squash) (1 inch cubed acorn or kabocha)
  • 1/2 cup water
  • 1 can coconut milk (or 1 1/2 cup ultra pasteurized whole milk*)
  • 2-3 cups green beans (cut each approx. 1 1/2 inches in length)

Seasonings

  • 2 tsp salt
  • pepper (to taste)
  • 2 tsp curry powder
  1. Heat soup pan to medium high heat and add olive oil. When hot, add onions and cook for 3 minutes.

  2. Add squash and season with salt, curry powder, and pepper. Add water and boil for 5-7 minutes.

  3. Add shrimp, beans, and coconut milk. Boil for 3 minutes and turn off heat.

Omit shrimp for a vegetarian option.

Add wild or brown rice. 

*sub coconut milk with ultra-pasteurized whole milk (I used lactose free).

Squash boils for about 7-10 minutes.

“Jumbo shrimp take about 7 to 8 minutes, large shrimp take about 5 to 7 minutes, and medium size are done in about 3 to 4 minutes.” source 

Let me know if you tried heavy cream or other squash varieties!

Main Course, Side Dish, Soup
Filipino
bell pepper, coconut milk, curry powder, olive oil, onion, red pepper powder, salt, squash, turmeric