Creamy Carrot Cauliflower Soup

 

This delicious soup is creamy without the addition of cream—and supplies a cup of vegetables in every serving.  

 

You can't turn down this easy healthy creamy soup recipe! This Creamy Carrot and Cauliflower Soup offers tons of vegetables and will become one of your favorite comfort foods!

 

I love a good bowl of soup any time of year—especially now, when the air is turning colder and warm soup is so soothing. Of course, I'm always thinking about how I can pack in extra nutrition into my food, so I set out to make this soup a hearty, nutrient-filled dish.

  

You can't turn down this easy healthy creamy soup recipe! This Creamy Carrot and Cauliflower Soup offers tons of vegetables and will become one of your favorite comfort foods!

  

I experimented with a few different veggie combinations, finally settling on the most delicious of them all: a combo of onions, carrots, cauliflower, and garlic. These veggies provide filling fiber, as well as 60 percent of your daily need for immunity-helping vitamin C and 160 percent of your daily need for eye-benefitting vitamin A. (Love cooking with cauliflower? Try my Sweet Potato Cauliflower Pizza.)

 

Then I topped the soup with plain Greek yogurt and dry-roasted pumpkin seeds for some extra flavor, crunch, and protein. I love that this soup is creamy and yummy—yet contains no actual cream!

    

You can't turn down this easy healthy creamy soup recipe! This Creamy Carrot and Cauliflower Soup offers tons of vegetables and will become one of your favorite comfort foods!

 

Ingredients:

  • 2 Tbsp olive oil, divided
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 4 large carrots, chopped
  • ½ medium head cauliflower, chopped
  • ½ tsp ground turmeric
  • ½ tsp ground cinnamon
  • 4 cups low-sodium vegetable broth
  • ¼ cup 2% fat plain Greek yogurt, divided
  • ¼ cup dry-roasted pumpkin seeds, divided
  •  tsp salt
  • Black pepper to taste

 

Directions:

 

In a soup pot, heat 1 Tablespoon oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes. Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 teaspoons yogurt, and 2 teaspoons pumpkin seeds. Enjoy! Serves 6. 

 

Nutritional information per serving: Cal: 110 Fat: 5 g Sat fat: 1 g Pro: 3 g Carbs: 14 g Sugar: 6 g Fiber: 4 g Chol: 0 mg Sod: 190 mg 

 

You can't turn down this easy healthy creamy soup recipe! This Creamy Carrot and Cauliflower Soup offers tons of vegetables and will become one of your favorite comfort foods!

 

What are your thoughts on this topic? What’s your favorite veggie-centric soup? What are your favorite soup toppings?

  

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Amy Gorin

is a Registered Dietitian Nutritionist,  media personality, and writer in the NYC area.