Fall Recipe: Cauliflower Soup

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Eating cauliflower is like winning the antioxidant and phytonutrient lottery! Cauliflower is packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. It is also an excellent source of vitamin K, providing us with one of the hallmark anti-inflammatory nutrients. Cauliflower, like other cruciferous vegetables, also boosts our heart health. Sulforaphane in cauliflower and other cruciferous vegetables, has been found to significantly improve blood pressure and kidney function. Cauliflower is also a good source protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Oh and it’s delicious!

What you’ll need:

1 head of Cauliflower, cut in florets
5 small-medium Yellow Potatoes, peeled and diced
3 medium stalks celery, chopped
1 large carrot, peeled and chopped
1 medium cooking onion, chopped
2 garlic cloves, minced
1 tbsp fresh thyme
1 teaspoon dried oregano
1 Bay leave
Sea salt and fresh ground pepper
½ teaspoon dried chili pepper
3 ½ cups of vegetable stock
1 tablespoon extra-virgin olive oil
1 litre water

What to do:

1.In a 5 to 6-quart saucepot, heat oil on medium until hot.
2.Add celery, carrot and onion, and cook 10 minutes or until tender. Season with salt, black pepper and chili pepper.
3.Add cauliflower and potatoes and cook for approx. 5 minutes.
4.Stir in thyme, oregano, bay leave and some more salt and black pepper; cook 30 seconds, stirring.
5.Add broth and let simmer for 5 minutes.
6.Add water to saucepot; cover and heat to boiling on high. Reduce heat to low, and simmer for 2 hours (the longer, the better!)
7.Serve as is or if you like your soup pureed….

To puree the soup:

In batches, ladle mixture into blender (remember to remove the bay leave) or you can also use a hand blender – but be careful as the mixture is hot! Return all soup to saucepot and heat through.

Makes approx 8 ½ cups.

Learn more about Holistic Nutrition and how Melissa Macchione RHN can help!

Melissa Macchione



Melissa Macchione is passionate about living a holistic lifestyle and empowering others to exceed their nutrition and lifestyle goals. In the past 12 years, she has studied nutrition, fitness and currently is opening herself up to learning mindfulness meditation to deepen her spiritual practice. She holds numerous professional qualifications, including being a Registered Holistic Nutritionist (Canadian School of Natural Nutrition, 2010) STOTT PILATES® Certified Instructor, TRX Suspension Trainer, and is soon-to-be a Booty Barre® Instructor.