Creamy Onion Cauliflower Soup (Printable version)

Velvety blend of sweet onions and cauliflower, ideal for a light, low-carb, comforting meal.

# What You'll Need:

→ Vegetables

01 - 1 medium head cauliflower (about 21 oz), cut into florets
02 - 2 large yellow onions, sliced
03 - 2 cloves garlic, minced
04 - 1 stalk celery, chopped

→ Liquids

05 - 4 cups low-sodium vegetable broth
06 - 1 cup unsweetened almond milk or heavy cream

→ Fats & Seasonings

07 - 2 tablespoons olive oil or unsalted butter
08 - 1/2 teaspoon sea salt, plus more to taste
09 - 1/4 teaspoon ground white or black pepper
10 - Pinch of freshly grated nutmeg, optional

→ Garnish

11 - Chopped chives or parsley, optional
12 - Swirl of cream or olive oil, optional

# Directions:

01 - Heat olive oil or butter in a large pot over medium heat. Add onions and celery, sautéing for 8-10 minutes until onions are soft and translucent.
02 - Add minced garlic and cook for 1 minute until fragrant.
03 - Add cauliflower florets and sauté for another 2 minutes.
04 - Pour in vegetable broth and bring to a boil. Reduce heat, cover, and simmer for 20 minutes until cauliflower is very tender.
05 - Remove from heat and use an immersion blender to puree until smooth and creamy. Alternatively, blend in batches using a countertop blender.
06 - Stir in almond milk or cream, salt, pepper, and nutmeg if using. Warm gently over low heat and adjust seasoning to taste.
07 - Transfer to serving bowls and garnish with chives, parsley, or a swirl of cream as desired.

# Expert Tips:

01 -
  • It's naturally creamy from blended vegetables, so you don't need heavy cream unless you're feeling indulgent.
  • Ready in 45 minutes flat, making it perfect for those nights when you want something warm but don't have hours to spend cooking.
  • Low-carb and vegetarian, which means it works whether you're eating this way for health reasons or just want something lighter.
02 -
  • Don't skip caramelizing the onions; rushing them means missing out on the soup's sweetness and depth—they're doing the heavy lifting flavor-wise.
  • If your blended soup looks too thick, thin it gradually with more broth rather than dumping liquid in all at once and creating a mess you can't fix.
03 -
  • Taste your broth before you start; if it's particularly salty, use less and make up the liquid with water instead.
  • Blend the soup while it's still hot; cold soup is much harder to puree smoothly and you'll end up doing twice the work.
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