Friday, April 6, 2012

Let's get Vegucated! Cauliflower edition: Creamy cauliflower soup

Cauliflower was on sale the other day at my local No Frills so I picked one up. Usually I roast it and add that to salads or just keep it on hand to munch on for a snack but this time I thought a soup would be nice. If you’re new to the blog you might not know that I’m a big lover of soups. I make them pretty often. I think they are a great way to get a lot of nutrient dense food in one bowl with little effort. If you don’t have a crockpot (slow cooker) then I suggest that you get one. I use mine a lot. Its a great addition to any kitchen but particularly if you are short on time.  You can prep everything the night before (like I do) then pop it in the crockpot in the morning and turn it on. When you get home....voila! Dinner is ready. Just like a good wifey.

 Cauliflower is kind of an underrated vegetable because of its white colour. We are always taught that we should eat colourful veggies, which is completely true. But just because cauliflower isn’t colourful doesn’t mean it’s not full of nutrients. Here is a quick summary of the nutrient profile of cauliflower:

In 100 grams:

·         25 calories
·         0 grams fat
·         0 cholesterol
·         30 mg sodium
·         3 grams fiber
·         2 grams sugar
·         2 grams protein’
·         77% RDI Vitamin C
·         2% RDI Calcium
·         2% RDI Iron

 Pretty good right? So throw in some cauliflower once in a while. I prefer to eat it cooked. Raw cauliflower is not my fave. Cauliflower curry, roasted with lemon and paprika, mashed, in soup, blended, made into a “rice” are some great ways to utilize this veggie. J  Here’s an easy recipe to get you started:

 Creamy Cauliflower Soup with split peas
1 head cauliflower
1 ½ cups yellow split peas
4 celery stalks, chopped
6 garlic cloves
5 cups water
3 cups veggie stock
2 tsp curry powder
1 tsp cumin
2 tsp chili flakes
2 bay leaves
1 160ml can low fat coconut milk


Put all ingredients except for coconut milk into a crockpot and cook for 6 hours.  Remove bay leaves, add coconut milk and blend with a hand blender or once the soup has cooled down put into a blender and puree until smooth.

If you don’t have a crockpot, follow the same directions but cook on medium heat until split peas and cauliflower is soft. Remove bay leaves, add coconut milk and blend.

Serve with brown rice or a side salad. J

Hope you enjoyed a little bit of vegucation over here at Vegucated in Vancouver.





  1. Great recipe, definitely going to try this because of the curry and coconut, yum !

    1. AWESOME!!! I LOVE coconut milk! I think I might have a slight addiction to it. LOL

    2. I'm trying to kick the milk addiction and i drink coffee too, do you think coconut milk or almond milk would be a good start? Any other suggestions ?

    3. You are right, its just that, an addiction. Almond milk is my fave milk substitute. It has the smoothest flavour that doesn't change how coffee tastes like soy milk does. Personally I don't like soy milk and coffee. I actually almost never drink it. Almond, Rice and Hemp milk are the best. Test them out to see which one you like best. I have heard of ppl using coconut milk but it will change the flavour of coffee a lot. and is REALLY high in saturated fat so I wouldn't make it your go to but try it too. If ur a yogurt person, try coconut yogurt. YUM! and coconut ice cream.

      Try cutting back on dairy in week 1, using substitutes like almond milk, daiya cheese, coconut or soy yogurt. then in week 2, cut all dairy out completely. After the first 3 days you will be fine and cravings usually stop after the first month. Baby steps works for mos. its how i did it before i went vegan, Just cut back before i eliminated it so it wouldn't be such a shock. good luck!

  2. Thanks Krystle, I decided to run out and try the almond milk (unsweetened). It actually whipped up pretty good and held together nicely in and on top of my morning coffee, so far so good. Agreed on the coconut milk with coffee, just too weird mixing those strong flavors together.

    However, i did make a roasted butternut squash soup a day ago that was way too overpowered by the squash plus it needed some dimension. I took your idea of the coconut milk (low fat) and curry powder, cut it in with the soup and now it is friggin amazing...I ate it for breakfast, i'm bad ;)

    1. I use the same kind. Unsweetened all the way.

      Curried butternut squash soup with coconut milk? sounds like perfection!!! Good work! I'd eat it for breaky too, i ain't gonna judge you. lol