Creamy Cauliflower Soup with Sunflower Seeds (Vegan & Gluten-Free)
Creamy Cauliflower Soup with Sunflower Seeds (Vegan & Gluten-Free)
A smooth, dairy-free cauliflower soup with blended sunflower seeds
The Story Behind the Dish
I’d often only eat cauliflower when it was disguised as something else, like buffalo cauliflower ‘wings’ or hidden in plant-based mac and cheese. But last year, once I began the Autoimmune Protocol and learned about sulforaphane (a compound found in cauliflower), I started purchasing heads of cauliflower from the supermarket. To my surprise, I realized that cauliflower has a subtle sweetness that shines through even when raw. Now, it’s one of my favorite vegetables, and this soup gives it the spotlight it deserves, no disguises necessary.
The key to this recipe is in the blending. Blending cauliflower transforms it into this smooth, light, almost luxurious texture. And with the addition of sunflower seeds, the soup gets an extra layer of creaminess and richness. It’s easily one of my favorite soups. If you’re interested in learning more about sulforaphane, check out this newsletter where I dive into its benefits and share a broccoli soup recipe!
Recipe Overview
Prep Time: 10-15 minutes (plus optional 2-hour soaking for sunflower seeds)
Cooking Time: 35-45 minutes
Yields: 4 servings
Ingredients
Coconut oil or olive oil, for sautéing and roasting (about 2 tablespoons)
1 large onion, chopped
1 large head of cauliflower, chopped into bite-size pieces (about 1 pound), with about ¾ cup of florets set aside for optional roasting as garnish
4 cloves garlic, roughly chopped
2-4 cups vegetable broth or water, as needed to reach desired consistency (add gradually to avoid a watery soup)
½ cup raw, hulled sunflower seeds, soaked for 2 hours (or add directly to the broth if unsoaked)
A dash of ground nutmeg, adjust to taste
Salt and pepper, to taste
Directions
Soak the Sunflower Seeds (Optional): If you prefer a creamier texture, soak the sunflower seeds in water for at least 2 hours before starting the soup. If you don't have time to soak them, you can add the raw sunflower seeds directly to the soup as it cooks.
Roast the Cauliflower for Garnish (Optional): Preheat your oven to 400°F (200°C). Set aside some cauliflower florets for roasting. Toss the florets with a little coconut oil, salt, and pepper. Spread them evenly on a baking sheet and roast for about 20-25 minutes, or until golden brown and slightly crispy. Set aside for garnishing the soup later.
Sauté the Onion and Garlic: In a large pot, heat the coconut oil over medium-low heat. Add the chopped onion and sauté for about 10-15 minutes, stirring occasionally, allowing it to slowly soften and deepen in flavor. Lower the heat slightly, then add the garlic, stirring constantly for about 2 minutes to gently sauté without letting it brown.
Cook the Cauliflower: Then, add the chopped cauliflower and stir to coat it evenly with the onion and garlic mixture. Allow the cauliflower to sauté briefly, about 1 minute. Carefully pour in just enough vegetable broth to barely cover the cauliflower, ensuring they steam gently. The aim is to concentrate the flavors while achieving a tender texture.
Add Sunflower Seeds: If you soaked the sunflower seeds, drain and add them to the pot now. If the seeds aren’t soaked, you can add them at the same time as the cauliflower to let them soften while cooking.
Blend the Soup: Once the cauliflower is tender, remove from heat and carefully transfer the mixture to a high-powered blender in batches. Add the ground nutmeg and blend until silky smooth. If needed, add more broth for your desired consistency.
Season and Serve: Return the soup to the pot, taste, and adjust with salt and pepper. Ladle into bowls, and garnish with roasted cauliflower, a sprinkle of nutmeg, black pepper, or fresh herbs if you like. Serve hot and enjoy!
Nutrition Overview
The following nutritional values are calculated using Cronometer, assuming 2 tablespoons of coconut oil are used throughout the recipe.
Calories: 218
Protein: 7 grams
Fiber: 5 grams
Net Carbs: 10 grams
Fat: 16 grams
Recipe Insights
Cauliflower is highly versatile and rich in nutrients, including sulforaphane, a bioactive compound that research suggests has anti-inflammatory and antioxidant properties. For optimal sulforaphane release, remember the chop-and-wait method before cooking (which I describe in a previous newsletter). Blending the cauliflower creates a creamy, rich texture without the need for dairy. Sunflower seeds not only enhance the soup's velvety consistency but also provide healthy unsaturated fats and vitamin E. Garlic and onions contain allicin and other organosulfur compounds that research suggests can support immune health.
As always, I hope you enjoy this recipe as much as I do. Cooking can be a simple yet meaningful way to take care of yourself and those around you. If you try this recipe, feel free to share your thoughts or any changes you’ve made. I love hearing how you make these dishes your own.
Take care,
Rebecca