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Menu Planning & Recipes

Cauliflower Soup
Adapted from Mary Shaw's recipe from the Whole Foods
classes at Bastyr University

Servings: 4
Printable version


  • 2 Tbl. canola oil
  • 1 medium onion, diced
  • 2 c. vegetable (or chicken stock)
  • 1 c. "cashew-milk" (or 1 c. 2% milk)
  • 1 medium head cauliflower (cleaned and cut into florets)
  • ¼ tsp. cardamom
  • 1/8th tsp. nutmeg


1.   Add oil to a large pan over medium heat, than add onions, then cauliflower. Continue cooking over medium heat for ~10-minutes.
2.  Add stock, cover and cook until cauliflower is fork-tender.
3.  Puree cauliflower/onion mixture in small batches, being sure to vent the blender lid. Return to pan.
4.  "Cashew-milk": Add ½ cup water to blender, and ¼ c. cashews (fresh roasted). Blend until as smooth as possible while adding another ½ c. of water.
5.  Add "cashew-milk" and seasonings to pureed cauliflower. Heat about 5-minutes then serve immediately.

I usually serve this with cheese toast.

NutritionCashew version (Serving size: 1¼ cups)
: 206       protein: 8.4g      total carbohydrate: 17.9g      total fat: 12.8g
: 8.4g       sodium: 204mg      dietary fiber: 5.0g       saturated fat: 1.7g

NutritionMilk version (Serving size: 1¼ cups)
: 187        protein: 9.1g         total carbohydrate: 18g      total fat: 10g
: 10.8g      sodium: 227mg      dietary fiber: 4.8g      saturated fat: 1.7g

Note: the vegan version is what I do at home, using the vegetable stock and "cashew-milk"