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Cauliflower Soup with Toasted Pine Nuts

Silky cauliflower soup gets a creamy, tangy flavor boost from plain yogurt which pairs perfectly with dried mint and toasted pine nuts.

creamy cauliflower

Brisk Fall days practically beg for a satisfying bowl of warm soup. As a proud member of Stonyfield Organic’s Clean Plate Club, I decided to create a recipe using local, seasonal produce that incorporates one of my favorite foods: plain yogurt.

It can be tempting to celebrate the season with heavy comfort foods but wouldn’t it be great to ring in the new year already feeling good about ourselves? Don’t get me wrong, there is a time and place for hot, fresh cider donuts but don’t forget to fill the body with good things, too!

Speaking of good things, cauliflower might not be bright red or leafy green but it is LOADED in health benefits:

  • Full of B vitamins including riboflavin, niacin and thiamine.
  • A natural source of dietary fiber, cauliflower helps promote digestive health while also keeping you fuller, longer.
  • Pregnant? Cauliflower is a great source of folate which helps prevent birth defects.
  • Antioxidant-rich cauliflower has been shown to reduce the risk of cancer, heart disease and stroke.
  • An excellent source of Vitamin C, loading up on cauliflower is a great way to strengthen the body’s immune function – just in time for cold and flu season!

Even better? Cauliflower is affordable, versatile, readily available and absolutely delicious.

Your fork is waiting.

Cauliflower Soup with Toasted Pine Nuts

Cauliflower Soup with Toasted Pine Nuts

Yay or Nay?
Silky cauliflower soup gets a creamy, tangy flavor boost from plain yogurt which pairs perfectly with dried mint and toasted pine nuts.
PREP: 5 mins
COOK: 20 mins
TOTAL: 25 mins
Servings: 8

Ingredients
 

  • ½ tbs extra virgin olive oil
  • 1 medium onion (chopped)
  • 2 cloves garlic (grated)
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 in head cauliflower (cut florets)
  • 4 c chicken broth (low sodium)
  • 1 c Stonyfield plain whole milk yogurt
  • 1 tbs dried mint
  • 2 tbs toasted pine nuts (optional garnish)
  • drizzle olive oil (optional garnish)

Instructions
 

  • In a large soup pot, saute onions, garlic, salt and pepper over medium heat until translucent – about 6-7 minutes.
  • Add in cauliflower and cook for a minute or so to let flavors start to combine.
  • Pour in chicken broth and bring to a boil.
  • Reduce heat to low and simmer with the lid on for 15 minutes or until cauliflower is fork tender.
  • Remove from heat and puree until smooth with a hand blender. (Alternatively, let cool and puree in traditional blendar or food processor.)
  • Place yogurt in a small bowl and stir in 1/4 cup of the warm soup mixture. Once combined, add warmed yogurt to the soup pot.
  • Add dried mint then puree until smooth once again.
  • Check for seasoning and adjust accordingly. Serve with optional garnish of toasted pine nuts and a little extra olive oil.

Notes

To prevent yogurt from separating, avoid adding it directly into hot foods. Two easy tips are to use room temperature yogurt and to gradually heat the yogurt as explained above. Be sure to stir mixture constantly.

Nutrition

Calories: 58kcalCarbohydrates: 7.2gProtein: 3.2gFat: 2gSaturated Fat: 0.9gPolyunsaturated Fat: 1.1gCholesterol: 4mgSodium: 213mgFiber: 2gSugar: 3.6g
SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!
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Liz DellaCroce

Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families.

8 Comments

  1. Just made it and it was delicious! I garnished with a little fresh mint, along with EVOO and toasted pine nuts. Yummy and low carb.

  2. WowLiz–only 2smart points per serving!! I’m definitely trying it!! Thanks!! By the way, so exited to hear about your move to a larger house!! Will you have space for a garden there? That would be wonderful!!

    1. Liz, I asked my husband, who is the vegetable gardener here, (I do the flowers!) and he said most vegetables need at least 6 hours of direct sun. So, if you have any large trees that would shade it part of the time that could be a problem. Although you could still plant shade loving vegetables (like leafy greens) in those areas. Then if there is a section that does get the required amount of sun you could plant things like corn, beans, carrots,zucchini, etc. whatever veggies you and your family love!!
      I guess once you are settled in your new house you will be able to figure out how it will work. Will you have a large backyard? How much fun it’ll be to be able to have your own garden!!
      Any other questions–feel free to ask! OK?

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