I love all soups, especially those that are nutritious and quick to prepare! Carrot Cauliflower Soup fits perfectly into this description, and it tastes really delicious. I highly recommend you try it out!
If you are looking for a simple and healthy soup recipe to warm you up on a chilly day look no further than this carrot and cauliflower soup! With the addition of green cardamom and hazelnuts, this soup is comforting and flavorful.
Healthy and simple recipe – Why I love this soup
When I was creating this Carrot Cauliflower Soup, I wanted to create something that not only tasted amazing but was also packed with great nutrition. This Carrot Cauliflower soup is packed with flavor and so easy to make! It’s made with fresh, seasonal ingredients—carrots and cauliflower—which are not only low in calories but also rich in fiber, vitamins, and antioxidants. My favorite part? It comes together in just a few simple steps, making it perfect for beginner cooks. What really makes this soup stand out is the warm, slightly sweet aroma of green cardamom paired with the crunch of toasted hazelnuts. It’s a cozy, nourishing dish with a unique twist—comforting yet full of character!
Carrot cauliflower soup that is nutritious and flavourful
You can adjust this recipe to your liking by modifying the amount of lemon juice and salt or experimenting with different herbs and spices. The healthy soup works well as a light lunch or dinner, but it can also be served as a side dish with a larger meal. I love serving mine with a sandwich on the side.
Leftovers keep well in the fridge for a few days and can also be frozen for longer storage, making it a convenient option for meal prep. This recipe is a good choice for anyone looking for a simple, healthy dish that can be easily adapted to suit everyone’s taste buds.
Ingredients and substitutions
Now, let’s look at the ingredients you’ll need to make this Carrot Cauliflower soup.
Olive oil – is helping to bring out their flavors. You can swap this with vegan butter for a richer taste or any neutral oil like avocado or sunflower oil.
Onion – adds depth and sweetness as it cooks. Yellow or white onions work best, but shallots or leeks can also be used.
Garlic – gives the soup a nice savory kick. You can use garlic powder in a pinch, though fresh is best.
Ground cardamom – adds a warm, slightly sweet spice that makes this soup unique. If you don’t have cardamom, try a mix of cinnamon and a little nutmeg for a similar effect.
Lemon zest – brightens up the soup and balances the earthy flavors. If you don’t have fresh lemon, a splash of lemon juice can work.
Carrots – bring natural sweetness and color to the soup. You can swap in sweet potatoes or butternut squash for a similar effect but keep in mind that these vegetables tend to be sweeter.
Cauliflower – adds creaminess when blended and makes the soup more filling.
Coconut milk – gives the soup a creamy texture and a hint of sweetness.
Low-sodium vegetable broth: Go for low sodium to make the dish more heart-health-friendly.
Salt and pepper – essential for seasoning!
Roasted hazelnuts – add crunch and a nutty flavor. almonds, cashews, or even sunflower seeds would work as substitutes.
Toasted coconut flakes – bring a little texture and a hint of sweetness. You can leave these out or swap them for more nuts if you prefer.
Fresh parsley – adds nice freshness at the end. You can use cilantro also pairs beautifully with carrots or if you prefer skip it altogether.
Instructions on how to make this Carrot Cauliflower Soup:
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes, until soft and slightly golden. Stir in the garlic and cardamom, cooking for another minute until fragrant.
- Add the carrots, cauliflower, lemon zest, and a pinch of salt. Stir everything together, then pour in the vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the vegetables are very soft.
- Use an immersion blender to puree the soup until smooth. If using a regular blender, let the soup cool slightly before blending in batches.
- Stir in the coconut milk and let it warm through. Taste and adjust the seasoning with more salt, pepper, or lemon juice if needed.
- Ladle the soup into bowls and top with chopped hazelnuts, toasted coconut flakes, and fresh parsley. Serve warm.
Few Extra tips:
Blender: A high-speed blender is the best tool for creating this creamy carrot cauliflower soup. If you don’t have a blender, a food processor can also be used.
Toasting the hazelnuts: Toasting the hazelnuts before adding them to the soup will enhance their nutty flavor. Simply spread them out on a baking sheet and bake in the oven at 350°F (180°C) for 8-10 minutes or until lightly browned and fragrant.
Adjusting seasoning: Taste this carrot cauliflower soup before adding the lemon juice and salt to determine how much you need. Start with small amounts and gradually add more until you reach the desired taste.
Adding water: If you prefer a thinner soup, you can add more water to achieve the desired consistency.
Nutrition:
When it comes to nutrition, this creamy Carrot Cauliflower Soup provides a wide range of nutrients. Here’s an overview of the key nutrients you’ll get from each serving:
Calories: 140
Fat: 8 g (12% DV)
Saturated Fat: 3 g (15% DV)
Fiber: 5 g (20% DV)
Sugar: 7 g
Protein: 3 g (6% DV)
Sodium: 230 mg (10% DV)
Cholesterol: 0 mg (0% DV)
Vitamin A: 150% DV
Vitamin C: 40% DV
Calcium: 4% DV
Iron: 6% DV
Data taken from Cronometer.
Storage and reheating
Fridge – Pour cooled leftover carrot cauliflower soup into an airtight container (I love a glass Mason jar!) and store it in the fridge for up to 5 days.
Freezer – Transfer cooled soup to sealable, freezer-safe bags and store them in the freezer for up to 3 months.
To Reheat – Warm the soup in a pot on the stove over medium heat until heated through, or place portions of soup in a bowl and heat them, covered to prevent any splattering, in 1-minute increments until hot.
FAQ
How do I adjust the thickness of my soup?
If you like a thicker soup, add less broth. If you think it’s too thick, then add a bit more broth or even water. Either way, this soup is delicious!
Do I need the coconut milk?
You can swap it for any other milk, however, coconut milk gives a nice additional flavor and creaminess to this vegetable soup
Can I use frozen vegetables instead of fresh ones in this carrot cauliflower soup?
Yes, you can use frozen carrots and cauliflower and I often do myself! They are convenient and what is most important to me they retain most of their nutrients. Make sure to adjust the cooking time as they may cook faster than fresh vegetables.
What spices can I add to enhance the flavor of this soup?
To add depth to the soup, consider incorporating spices like turmeric, ginger, or cumin. These spices not only enhance flavor but also offer additional health benefits.
More Healthy recipes you might want to try
Sour rye soup – polish tradition
If you try this recipe for Carrot Cauliflower Soup, feel free to leave me a comment and a star rating. And if you share a photo of your healthy and delicious soup on Instagram please tag me at @pronounced and use hashtag #pronounced as I LOVE seeing your remakes! HAPPY COOKING!
Easy Creamy Carrot Cauliflower Soup with Hazelnuts
Ingredients
- 2 tbsp olive oil
- 1 large onion
- 3 cloves of garlic
- 1 tsp ground cardamon
- 1 tbsp lemon zest
- 4 large carrots
- 1 medium cauliflower
- 4 cups vegetable broth
- 1 cup coconut milk
- ¼ cup hazelnuts
- 2 tbsp coconut shreds
- 2 tbsp chopped parsley
- ⅛ tsp pepper
- 1 tsp salt
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion for 5 minutes until soft. Add garlic and cardamom, cooking for 1 minute until fragrant.
- Add carrots, cauliflower, lemon zest, and a pinch of salt. Pour in the vegetable broth, bring to a boil, then simmer for 20 minutes until vegetables are very soft.
- Blend the soup using an immersion blender or a regular blender (cool slightly before blending in batches).
- Stir in coconut milk and warm through. Adjust seasoning with salt, pepper, or lemon juice if needed.
- Serve warm, topped with chopped hazelnuts, toasted coconut flakes, and fresh parsley.
- ENJOY!
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