Creamy Carrot Cauliflower Soup

Creamy Carrot and Cauliflower Soup



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


Creamy Carrot and Cauliflower Soup



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.


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!


Creamy Carrot and Cauliflower Soup



  • 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




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



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.