Easy to Make Cauliflower Tomato and White Bean Soup

Why I Love Cauliflower

In the past, I did not get excited at the thought of eating cauliflower. Don’t get me wrong, I like cauliflower, but I thought it was a boring ol’ vegetable. In cauliflower’s defence though, I ate it boiled or steamed with just a little lemon and salt. It was nothing fancy that’s for sure. But these last few months, while experimenting with different ways of preparing cauliflower, I’ve discovered that it is far from boring! It’s a very versatile vegetable that pairs well with a variety of herbs and spices. In fact, it can be a gift to your taste buds!! This Cauliflower Tomato & White Bean Soup is pretty YUMMY!

My Favourite Way to Prepare the Cauliflower

When I have the extra time, I prefer to baste the cauliflower with olive oil, toss it in my chosen herb and spice blend, roast it and then add it to a soup recipe. By roasting the cauliflower first, or any vegetable for that matter, you bump up the flavour of the soup immensely, taking it to a whole other level!! When I was filming the video for this Cauliflower, Tomato & White Bean Soup recipe, I was short on time, so I used the cauliflower raw. But if you have the time, roast it first, you won’t regret it! The soup will taste even better!!

Why You Will Love Cauliflower Tomato & White Bean Soup

This soup is so easy and quick to make, and very nutritious too! Cauliflower, the main ingredient in this soup recipe, contains high amounts of fibre, vitamin C, K, and folate, which is great for gut and skin health, and the overall health of your body. When cooked, cauliflower allows your body to absorb more nutrients.

Tomato, the second main ingredient in Cauliflower, Tomato & White Bean Soup, is also very nutritious. Tomatoes help to maintain heart, skin, vision and bone health. And, the compounds in tomatoes help to encourage the growth of healthy gut bacteria. Tomatoes also contain folate, magnesium, iron, tryptophan and vitamin B6 which help to regulate mood. And if that isn’t enough, they also regulate blood sugar and may help to prevent certain types of cancer. For this soup recipe, I used fire roasted tomatoes, mixed with a little paprika, to add that hint of smoke.

The white beans in the soup, also known as cannellini beans, are loaded with protein and fibre which help you feel full and avoid overeating. They’re also relatively low in calories but high in nutrients. If your diet is predominantly vegetarian, beans are a great way to add protein to your diet.

Cauliflower, Tomato & White Bean Soup is savoury, subtly spicy, super yummy and nutritionally dense! You will probably want go back for seconds 🙂

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Substitutions and Suggestions for Cauliflower Tomato & White Bean Soup

• For a chunkier soup, scoop out about half of the tomato chunks, cauliflower and beans into a bowl and set it aside, then puree the soup. After pureeing, and before serving, add the reserved vegetables back into each bowl of soup. It makes for a beautiful presentation.
• The beans should be rinsed well and drained.
• A smoky flavour really compliments this soup recipe. Try using fire roasted tomatoes, mixed with a bit of smoked paprika. When I don’t have fresh tomatoes from the garden, this is my go to 🙂
• Vegetable broth or chicken broth can be used for this recipe.
• Top up the soup with some freshly grated parmesan cheese and fresh parsley.
• Cauliflower pairs with many different herb and spice blends. Feel free to experiment. I also love making cauliflower soup seasoned with mild yellow curry and topped with coconut cream. I’ll be posting a recipe of that version sometime soon 🙂

The Ingredients in Cauliflower Tomato & White Bean Soup

• 1 onion diced
• 4 cloves of garlic, minced
• 1 large head of cauliflower, cut into floret, roasted if you have the time
• 2 cups of fire roasted or plain diced tomatoes
• 1/4 to 1/2 cup mayonnaise
• 6-7 cups chicken or vegetable broth
• 1 tbsp unsalted butter
• 2 tbsp of olive oil (in the soup pot for the onion) plus 1 tbsp for the tomatoes, plus 1 tsp (for the tomato paste)
• 1/2 tsp brown sugar (to mix in with the tomatoes)
• zest of 1 lemon and juice of a lemon (optional but nice for those who like a bit of fresh citrus flavour)
• 1 tsp. sea salt, added to the soup pot, plus 1/2 tsp salt to cook the onion
• 1 tsp. freshly ground black pepper or more to taste
• 1 tbsp tomato paste mixed with 1 tsp of olive oil
• 1 15-19 oz can of cannellini beans

The Herb and Spice Blends for Cauliflower Tomato & White Bean Soup

1. If Roasting the Cauliflower

• 1 tsp. cumin powder
• 1 pinches or more of chili pepper flakes
• 1/2 tsp. Italian seasoning
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/8 tsp. fresh ground black pepper
• 1/2 tsp. sea salt

2. To Add To The Soup Pot

• 1 1/2 tsp. cumin powder
• 1 or more pinches of chilli pepper flakes
• 1/4 tsp. of smoked paprika
• 1/4 tsp. dry oregano
• 1 tsp of dry basil

3. To Add To The Tomatoes

• 1/2 tsp. Italian seasoning
• 1/4 tsp. smoked paprika
• pinch of chili peppers (optional, only if you like heat)

How to Make Cauliflower Tomato & White Bean Soup

Gather & Prepare the Ingredients

1. Gather the ingredients, wash and cut the cauliflower. Preheat the oven to 400 degrees Fahrenheit (if roasting)
2. Prepare a baking sheet with aluminum foil to roast the cauliflower (if roasting). If not roasting, place in a bowl and set aside.
3. Toss the cauliflower with oil and the herbs listed above. Place the cauliflower onto the baking sheet and set aside until the oven is ready. When the oven is ready, roast the cauliflower on the upper racks for 20-30 minutes, until golden brown. (if roasting) Set a few pieces aside to top up the soup.
4. Pour the tomatoes into a bowl, and mix with 1 tbsp. olive oil, the herbs as listed above, and the brown sugar. Set aside.
5. Dice the onion and mince the garlic.
6. Prep the chicken (or vegetable) broth.

Begin With The Base of the Cauliflower Tomato & White Bean Soup

1. Heat a large pot, add 2 tbsp. olive oil, heat it and toss in the diced onion with 1/2 tsp. sea salt and cook for 10 minutes. While the onion is cooking, grate and squeeze the lemon and prep the rest of the spice blends you need.
2. When the onion is finished cooking, add in the butter, melt it, and toss in the herb and spice blend and toast for 2-3 minutes.
3. Stir in the garlic for 30 seconds, add the lemon zest, stir for another 30 seconds.

Add the Main Ingredients

1. Add the cauliflower, stir and cook for 8-10 minutes.
2. Stir in the tomato paste and pour in the tomato mixture and a cup of the broth. Stir and cook for 10 minutes.
3. Pour in the rest of the broth, it should cover the cauliflower. Bring the soup to a boil, then add the beans and reduce to a simmer. Cook for 15 minutes or til the cauliflower is soft.

Finishing Touches & Presentation

1. While the soup is simmering, add salt and pepper, a little basil (optional) and parsley.
2. Take the soup off the heat, pour in the lemon juice and stir. Scoop out about 1/2 of the cauliflower, bean and tomatoes, and place in a bowl. You will add this back into each individual soup bowl as topping.
3. Temper the mayonnaise and pour the liquid back into the soup. Stir and puree with an immersion blender. Add additional broth (or boiling water) to the soup, if it needs to be thinned.
4. Pour the soup into individual bowls and top with fresh or dry parsley. Top the bowls with the cauliflower, tomato and bean mixture that was set aside, along with freshly grated parmesan cheese and enjoy!

Watch the Video : How To Make Cauliflower, Tomato & White Bean Soup

How to Store Cauliflower, Tomato & White Bean Soup

Once the soup has completely cooled, you can store it in an airtight container, in the fridge, for 5-7 days. I have yet to freeze this soup, or any soup really, as they’re pretty much gone after day 2. I would say, in our house, we like soup. If you have leftover cauliflower florets, tomatoes and beans to top the soup, store them separately from the soup, in their own container. You can reheat the soup in a pot on the stove, and the toppings separately in the microwave.

In Conclusion

Cauliflower, Tomato & White Bean Soup is easy and quick to make, delicious and nutritious too !! You have to try it! And, you can modify the herb and spice blends to suit your mood. If you want a Mediterranean-style dish, stick with Italian seasoning, garlic, onion, salt and pepper. For a South Asian inspired dish, try cumin, curry, garlic, onion, chilli peppers and salt and pepper. Alternately, you make a soup with a Tex Mex flavour by combining cumin, chilli powder, garlic, onion, cilantro and lime. The flavour combos are endless. If you do make the soup, drop me a comment, letting me know what you think. And tag me at https://www.facebook.com/georgiaspyra/or https://www.instagram.com/delish_soups_by_georgia_spyra/ with your photos. I’d love to see your creations.

Have a beautiful week ahead,

Cheers, Georgia Spyra

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