Recipe by Beth Warren

No-Oil Cauliflower Soup

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Parve Parve
Easy Easy
6 Servings

No Allergens specified

I’m constantly on the lookout for a veggie-based soup that’s creative, easy to whip up, and delicious. Soups are a great option on their own, or as a snack or a side dish to balance out any meal. They’re a helpful way to give bulk and add fiber and veggies to your daily diet. This cauliflower-based soup is the perfect healthy and filling combination to help keep you fuller longer. How often do you find a soup that doesn’t require oil!? Try this creative blend of ingredients to spice up your soup repertoire this chilly season.


No-Oil Cauliflower Soup

  • 3 baby potatoes, peeled and chopped

  • 1 medium onion, chopped

  • 5 cloves garlic, peeled and crushed or 5 cubes Gefen Frozen Garlic

  • 2 12-ounce (340-gram) bags riced cauliflower or 32 ounces (900 grams) Beleaf Frozen Cauliflower Florets

  • 2 and 1/2 cups water, divided

  • 1 cup coconut cream

  • 2 and 1/2 teaspoons salt, to taste

  • 2 teaspoons onion powder

  • 1 teaspoon chili flakes, or to taste

  • 1/2 teaspoon crushed red pepper, or to taste

  • 1/2 teaspoon black pepper

  • 1/2 teaspoon Pereg Sweet Paprika (or smoked paprika, if you prefer)

  • chives and/or microgreens, for garnish (optional)


Prepare the No-Oil Cauliflower Soup


Place potatoes, onion, garlic, and six tablespoons water in a soup pot over medium heat.


Allow onions to turn translucent and potatoes to start to soften, about two to four minutes. Add cauliflower and remaining water. Bring to a boil, then turn heat down to medium again.


Add all remaining ingredients and stir to combine. Simmer for about 15 minutes or until cauliflower can be pierced easily with a knife. Remove from heat.


Allow the pot to stand for 10 minutes to cool down. Using an immersion blender, blend until smooth. You can also transfer the soup to a blender. Leave the lid open and blend until soup is smooth. Serve warm. Garnish with chives and/or microgreens.


Photography by Beth Warren

No-Oil Cauliflower Soup

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