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Cauliflower Soup
Cauliflower Soup

This soup is made a little rich with a few cashews, while rosemary adds great flavor and cannellini beans add heartiness.

Serves 6-8 (makes about 9 cups).


½ cup water

1 oz. raw, unsalted cashews (about ¼ cup; optional)

1 medium onion, chopped (about 2 cups)

2 large carrots, chopped (about 1½ cups)

3 ribs celery, chopped (about 1½ cups)

1 tablespoon finely chopped garlic (3 to 4 cloves)

2 teaspoons finely chopped fresh rosemary

1 teaspoon paprika

A pinch to ¼ teaspoon red pepper flakes (optional; these are spicy)

1 large head cauliflower, cored and cut into florets (about 8 cups or 1.75 lbs.)

4 cups water

1 can cooked cannellini beans (or 1.5 cups), rinsed

  1. Place the ½ cup of water and cashews into a blender and blend briefly. Let this sit; we’ll come back to it in step 4.
  2. Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion, carrot, and celery. Cook while stirring for 3 to 4 minutes, adding a little water as needed to prevent sticking. Add the garlic, rosemary, paprika, and red pepper flakes, and stir for 1 more minute.
  3. Add the cauliflower, 4 cups of water, and cooked white beans to the pot, and stir. (The vegetables will be above the water line, which is fine.) Bring to a boil, then reduce the heat to medium-low and cook, covered, for 10 to 15 minutes or until the cauliflower and carrots are nice and tender; stir once during cooking. Remove from the heat.
  4. Blend the cashews and water in the blender again until very smooth. Add 3 cups of the cooked soup (veggies and broth) to the blender and blend until very smooth. Pour this back into the soup pot and stir.
Cathy Fisher
Cathy Fisher

Cathy Fisher has become a featured recipe expert for the NHA and is the creator of, a blog that offers recipes and information on how to eat a health promoting, plant-based (vegan) diet. Cathy’s education and experience are grounded in her work with the McDougall Program (2006-present) and True North Health Center (2010-present), where she regularly teaches cooking classes to in-patient clients. Cathy graduated with her BA in Psychology, going on the earn a credential in Early Childhood Education and a certification in Nutrition Education. Cathy enjoys presenting to groups and giving people the practical skills they need to successfully shift to a healthier diet.

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