Wisconsin Cauliflower Soup
Serves: 8 • Total Time: 35 minutes • FODMAP rating: high
Cauliflower is part of the cruciferous family and offers a lot of great nutritional benefits including antioxidants and phytonutrients that protect against cancer and choline which is essential for brain health. Cauliflower is easy to blend into meals because it’s pretty mild in flavor and white. Easy way to get vegetables in without noticing!
Ingredients
1 head of cauliflower, chopped
1 medium onion, diced
2 teaspoons minced garlic
1 cup cashews, soaked if needed
½ cup nutritional yeast
2 tablespoons arrowroot flour or cornstarch
2 teaspoons seasoned salt
1 teaspoon onion powder
1 cup water
½ teaspoon paprika
3 cups plant-based milk
3 cups vegetable broth or 1 teaspoon vegetable paste with 3 cups water
1 tablespoon lemon juice
pepper to taste
Instructions
1.Sauté cauliflower, onion, and garlic until soft in a small shallow pan
2.Place in a blender and mix until smooth.
3.Blend in cashews (soaked if not using a high-speed blender), nutritional yeast, arrowroot flour or cornstarch, seasoned salt, onion power, water, and paprika until smooth.
4.Pour mixture into a pot and add in your plant-based milk, vegetable broth, lemon juice and bring to boil for 7 minutes.
5. Taste and add pepper if desired and serve immediately.
*Don’t forget to preload on vegetables before you eat!
*FODMAP Swaps: Start with ¾ cup of soup and increase as tolerated (due to cauliflower); vegetable broth and paste do have onion and garlic in it so be mindful of that and or dilute with water and use less (start with 1 cup), check introduction of meal guide for detailed ways to reduce gastric distress with onion and garlic
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