Vegan Cauliflower and Greens Soup with Topped With Nutritional Yeast
Ok, we’re sick of winter. However, the benefit is that it’s still soup season! This recipe is actually great in any season, warm or cold. It’s light and flavorful, leaving you feeling satisfied but not sick. When you puree a soup, you get a creamy texture without any added cream. The greens used can be any you have on hand. Soon spring will deliver us many varieties of local, fresh greens. Just be sure not to overcook them. The longer they cook, the more nutritional value is lost.
This soup is jam packed with healing foods of cauliflower, kale, and garlic. Vitamins A & C both help reduce inflammation. Vitamin A helps with heart, bone, and dental health, improving skin and eyes. Vitamin C helps improve immune function and cleanse the body of toxins. Together, they are heavy hitters in the battle again many forms of disease.
We don’t feel it’s necessary to saute ingredients when make a soup like this. By cutting out this step, you cut make on unnecessary fats.
Ingredients:
- 1 head of cauliflower, leaves removed and cut into florets
- 8 cups of water (2 quarts)
- 1 cup of celery
- 1 cup of chopped onion
- 1 cup of celery
- 1 tsp salt (more to taste)
- 4 cups of greens (we used kale)
- generous amount of freshly ground pepper to taste
- 2 tbsp dried dill or 1/4-1/2 cup fresh (depending on taste)
- 1 tbsp chopped garlic
Instructions:
- Place cauliflower into a soup pot and cover with water
- Add celery, onion, and salt
- Heat until cauliflower is soft, add in greens, stirring in in batches (they’ll wilt down quickly)
- Add remaining ingredients and puree with a stick blender until smooth
- Serve topped with nutritional yeast (vegan) or Parmesan cheese
Nutritional Benefits:
- Gluten and fat free: great for reducing inflammation
- Vegan: diets hi%gh in plants lead to low level of cholesterol , help to maintain blood sugar levels, and help to fight inflammation in the body
- Packed with Anti-oxidants: 833% of Vitamin A, 1030% of Vitamin C, 56% of calcium, and 41% of iron needs in the entire recipe
- 1 cup of raw cauliflower: Vitamin C-86% of your daily needs (DN): great for maintaining healthy immune function, is an anti-inflammatory and anti-oxidant, Vitamin K-21% of daily needs (an anti-inflammatory vitamin), Folate-15%: important for brain and neurological function and formation for developing brains
.http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13 - High in calcium: kale and all dark leafy greens are great sources of calcium, needed to maintain and improve bone and dental health; 1 cup of cooked greens = 10% of daily needs
- Kale: packed with anti-oxidants/anti-inflammatory vitamins: Vitamin K: 1180% of daily needs, 98% of Vitamin A (fights inflammation, improves bone and dental health, anti-oxidant), 71% of Vitamin C (improves immune health, anti-oxidant, anti-inflammatory)
- Good source of fiber: helps fight inflammation in the body, regulates blood sugar levels, improves digestive health
- Low in calories and carbohydrates: great for diabetics
- 1 head of cauliflower, leaves removed and cut into florets
- 8 cups of water (2 quarts)
- 1 cup of celery
- 1 cup of chopped onion
- 1 cup of celery
- 1 tsp salt (more to taste)
- 4 cups of greens (we used kale)
- generous amount of freshly ground pepper to taste
- 2 tbsp dried dill or ¼-1/2 cup fresh (depending on taste)
- 1 tbsp chopped garlic
- Place cauliflower into a soup pot and cover with water
- Add celery, onion, and salt
- Heat until cauliflower is soft, add in greens, stirring in in batches (they'll wilt down quickly)
- Add remaining ingredients and puree with a stick blender until smooth
- Serve topped with nutritional yeast (vegan) or Parmesan cheese
