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Creamy Cauliflower Vegan Soup

Dairy Free, Plant Based, Low Carbs, Low calories, Healthy soup. Gave both Instant Pot Electric Pressure Cooker and Stove top methods with step wise pics, tips.

Recipe Cooked, Photographed and Written by Praveena

PrepTime:5 mins   CookTime:Given Below   Cuisine:Indian

Are you a soup lover? Why would anybody not be, with these temperatures dropping to sub zeros! For me, a big bowl of such warm soup, more added points if its on the healthy side and low in carbs, just like this ‘Creamy Cauliflower Vegan Soup’, and a feel good movie is all I need to keep me cozy especially for weekend dinner time.

Though shoveling the snow from the pathways is quite tiring. On the joyous side, its always mesmerising to have that pure white carpet bealtifully spread around you, including trees & plants filled with white flowers.

My kids enjoyed playing in the snow early in the morning and even in the nights. They were utterly obsessed with snow fall lately. In my place, snow fall is not so regular, its been couple of years it has visited us. Taking few memorable snaps had been my part, while they made the snow man, snow angels & snow ball fight. 🙂 

How to choose a good Cauliflower:

While purchasing the cauliflower make sure the tops are white.

If the florets have begun to spot brown or purple, keep in mind that it is past the nutritional peak.

Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Possible Alterations you could make for ‘Creamy Cauliflower Vegan Soup’:

Using frozen cauliflower florets, ia also permitted for this recipe. It even saves your time for plucking the florest from a fresh cauliflower head.

I have used fresh thyme from my kitchen plant, but it can be replaced with dried thyme of same quantity.

Celery can be replaced with fresh Leeks or freshly chopped white cabbage.

If you prefer the soup to be more spicy, you might add 2-3 fresh green chillies / jalapenos.

As an added advantage, for boosting the immunity, add a ½ teaspoon of turmeric powder while boiling the soup.

Dry Garlic Powder works well for freshly chopped garlic.

As an additional garnish, I topped the soup even with roasted cauliflower florets. Anyhow, thats just an option.

Very Thinly sliced & Roasted Onions, can also be used as a topping. 

Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Health Benefits of ‘Creamy Caulifower Vegan Soup’:

Cauliflower is a vegetable that is actually a flower. Both it leaves and stem are edible too. It is low in carbs, rich in anti-oxidants and aids in weight loss. A healthy alternative for grains and legumes for a low calories / weight watchers diet.

It is an excellent source of disease fighting nutrients, indole-3-carbinol and sulforaphane. These 2 nutrients act together in the body to destroy and sweep out cancerous cells.

Celery is only leaves with stalks just like coriander. Both leaves and stalks are edible. A great source of fiber and rich in vitamin C, K , folic acid. Its high anti-inflammatory properties promotes gut health and cures indigestion.

To conclude, this recipe is low in carbs, filled with fiber, anti-oxidants, anti-inflammation properties, cures indigestion and a high source of nutrients. It is suitable for Vegan,Vegetarian, Plant Based, Weight Loss, Low Carbs, Kids Friendly, Gluten free diets.

Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Before starting to cook, don’t forget to see the Tips mentioned at the end.

Instant Pot recipes collection⇒  Instant Pot / Electric Pressure Cooker Recipes

Low Calories recipes collection⇒ Weight Loss Food / Low Carb Recipes

Salad recipes collection⇒  Salads & Soups

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Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Ingredients:

  • Cauliflower – 1 (large size)
  • Celery – 2 stalks
  • Extra Virgin Olive Oil – 2 tablespoons
  • Salt – as per taste
  • White Pepper Powder – 1 teaspoon 
  • Garlic Cloves – 2 (crushed)
  • Water – as required
  • Raw Cashews – ½ cup 
  • Fresh Parsley – ½ cup (chopped)
  • Thyme – 2 teaspoons (fresh / dried)

For Garnish:

  • Roasted & Salted Cashew Nuts – 2 tablespoons
  • Freshly Ground Black pepper – 1 teaspoon

Special Ingredients:

  • Raw Cashews
  • Fresh Parsley
  • Thyme
Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Step wise pics Procedure for ‘Creamy Cauliflower Vegan Soup’:

PREP WORK:

Gather all the ingredients at one place. Pluck the florets from the cauliflower. Chop the celery stalk, garlic pods and parsley. Take the raw cashews into a cup, add enough hot water. Let it soak.

STOVE TOP METHOD (15 mins):

Put a large vessel / heavy bottomed pan, on stove top under medium flame. Add Olive oil, let it heat. Add the celery stalk pieces, chopped garlic. Saute until the celery softens. Might take 2-3 mins. Later add the salt, thyme, cauliflower florets, white pepper powder. Mix up everything.
Pour water upto the level the vegetables are covered, close the lid. Cook until the cauliflower is completely soft. Then switch the flame off, add the chopped parsley and soaked cashew nuts (along with soaked water).
Transfer everything into a blender / processor and puree it. Or else, use an electric hand blender. If the soup is thin, put it on flame for 3-4 mins until the desired thickness is reached. Later switch off.
Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.
Serve immediately in a serving bowl, garnish with the roasted cashew nuts and freshly ground black pepper. Done!!

INSTANT POT METHOD (10 mins):

Switch the Instant Pot ON, set to SAUTE mode, for 3 mins. Add the oil, the celery stalk pieces, chopped garlic. Saute until the celery softens. Might take 2-3mins. Later add the salt, thyme, cauliflower florets, white pepper powder. Mix up everything. Press CANCEL button.
Pour water upto a level where everything is covered. Close the lid, set the VALVE to SEALING, mode to PRESSURE COOK, under HIGH PRESSURE, for 5 mins. Later release the pressure naturally. Add the chopped parsley and soaked cashew nuts (along with soaked water).
Transfer everything into a blender / processor and puree it. Or else, use an electric hand blender. If the soup is thin, SWITCH ON the gadget, on SAUTE MODE for 3-4 mins until the desired thickness is reached. Later switch off.
Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.
Serve immediately in a serving bowl, garnish with the roasted cashew nuts and freshly ground black pepper. Done!!

Tips:

  • Adjust the salt & spice as per your taste.
  • You can replace Olive Oil with any other cooking oil. Or else even butter can be used.
  • Whole Food Plant Based option: Just eliminate the oil, avoid frying, instead add everything to the pan and cook.
  • For stove-top pressure cooker method: Follow the same recipe of INSTANT POT method, but cook it on high flame up to 2-3 whistles.
  • This soup stays good only for a day at room temperature.
  • Storage suggestion: Once cooled, you can transfer the Creamy Cauliflower Vegan soup into an air-tight container, store it in fridge up to 2-3 days. Reheat before serving.

Result:

  • This, Creamy Cauliflower Vegan Soup, looked quite pale & mild not even to look at & but even to taste. 
  • For us both, I added finely chopped fresh green chilli / jalapeno, on the soup along with other garnish. Just to satisfy my Indian spicy taste buds. Old habits die hard, you see! 🙂 
  • Kids enjoyed it with roasted & salted cashew nuts which they actually gulped quickly, as they were hungry after all that snow play.
  • They said the soup was very creamy in texture!
Creamy Cauliflower Vegan Soup. Vegetarian,Plant Based,Low Carbs, Low calories, healthy soup made in instant pot pressure cooker or stove top.

Creamy Cauliflower Vegan Soup

VegCookBook by Praveena
Dairy Free,Plant Based, Low Carbs, Low calories, healthy soup. Gave both Instant Pot Electric Pressure cooker and stove top methods.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Accompaniment, Dinner
Cuisine English
Servings 4 servings

Equipment

  • Sauce Pan / Vessel (for stove-top method)
  • Instant Pot or Electric Pressure Cooker (for IP method)
  • Hand Blender/Processor/Blender.

Ingredients
  

  • 1 count Cauliflower (large size)
  • 2 stalks Celery
  • 2 tablespoons Extra Virgin Olive Oil
  • as per taste Salt
  • 1 teaspoon White Pepper Powder
  • 2 count Garlic Cloves (crushed)
  • as required Water (room temp)
  • ½ cup Raw Cashews
  • 1 cup Hot Water
  • ½ cup Fresh Parsley (chopped)
  • 2 teaspoons Thyme (fresh / dried)

To Garnish:

  • 2 tablespoons Roasted & Salted Cashew Nuts
  • 1 teaspoon Freshly Ground Black pepper

Instructions
 

PREP WORK:

  • Gather all the ingredients at one place.
    Pluck the florets from the cauliflower.
    Chop the celery stalk, garlic pods and parsley.
    Take the raw cashews into a cup, add enough hot water. Let it soak.

STOVE TOP METHOD (15 mins):

  • Put a large vessel / heavy bottomed pan, on stove top under medium flame. Add Olive oil, let it heat.
  • Add the celery stalk pieces, chopped garlic. Saute until the celery softens. Might take 2-3mins.
    Later add the salt, thyme, cauliflower florets, white pepper powder. Mix up everything.
  • Pour water upto the level the vegetables are covered, close the lid.
    Cook until the cauliflower is completely soft.
    Then switch the flame off, add the chopped parsley and soaked cashew nuts (along with soaked water)
  • Transfer everything into a blender / processor and puree it. Or else, use an electric hand blender.
    If the soup is thin, put it on flame for 3-4 mins until the desired thickness is reached. Later switch off.
  • Serve immediately in a serving bowl, garnish with the roasted cashew nuts and freshly ground black pepper. Done!!

INSTANT POT METHOD (10 mins):

  • Switch the Instant Pot ON, set to SAUTE mode, for 3 mins. 
    Add the oil, the celery stalk pieces, chopped garlic.
    Saute until the celery softens. Might take 2-3mins.
  • Switch the Instant Pot ON, set to SAUTE mode, for 3 mins. 
    Add the oil, the celery stalk pieces, chopped garlic. Saute until the celery softens. Might take 2-3mins.
    Later add the salt, thyme, cauliflower florets, white pepper powder. Mix up everything.
    Press CANCEL button.
  • Pour water upto a level where everything is covered.
    Close the lid, set the VALVE to SEALING, mode to PRESSURE COOK, under HIGH PRESSURE, for 5 mins.
    Later release the pressure naturally.
    Add the chopped parsley and soaked cashew nuts (along with soaked water).
  • Transfer everything into a blender / processor and puree it. Or else, use an electric hand blender.
    If the soup is thin, SWITCH ON the gadget, on SAUTE MODE for 3-4 mins until the desired thickness is reached. Later switch off.
  • Serve immediately in a serving bowl, garnish with the roasted cashew nuts and freshly ground black pepper. Done!!

Notes

Please see the MAIN POST for step wise pics & recipe TIPS!
Keyword cauliflower soup in instant pot pressure cooker, creamy cauliflower soup recipe, low carbs soup recipe

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