Cauliflower and Potato Soup
A smooth and creamy Cauliflower and Potato Soup that’s rich in fiber, plant-based protein, and heart-healthy fats. Ready in 40 minutes, this easy, comforting soup is perfect for quick dinners, meal prep, or a cozy starter. Garnish with fresh parsley and a hint of lemon zest for a bright, fresh finish.
Equipment
- 1 large saucepan
- 1 wooden spoon or spatula
- 1 hand blender or countertop blender
- Knife and chopping board
- Measuring Cups and Spoons
Ingredients
For the Soup:
- 2 tablespoons extra virgin olive oil
- 1 large brown or yellow onion roughly chopped
- 3 garlic cloves peeled and chopped
- 500 grams cauliflower cut into florets
- 2 medium potatoes peeled and chopped
- 750 ml vegetable stock
- 2 teaspoons fresh thyme leaves
- Sea salt to taste
- Black pepper to taste
- ¼ cup fresh parsley leaves
For Garnish (optional):
- Fresh parsley leaves
- Finely grated lemon zest
Instructions
- Prepare the Vegetables: Start by washing the cauliflower and potatoes thoroughly under cold running water. Remove the leaves and trim the stem from the cauliflower, then cut it into medium-sized florets for even cooking. Peel the potatoes and chop them into roughly uniform cubes, about 1–2 cm each, to ensure they cook at the same rate. Peel and chop the garlic, and roughly chop the onion. Having all vegetables prepped in advance makes the cooking process smooth and stress-free.
- Heat the Olive Oil: Place a large saucepan or deep skillet over medium heat. Add 2 tablespoons of extra virgin olive oil and allow it to warm for about 30 seconds. The oil should shimmer but not smoke. Olive oil adds a subtle richness and heart-healthy fats to the soup while helping to gently sauté the aromatics.
- Sauté the Onion: Add the roughly chopped onion to the warm oil. Stir frequently with a wooden spoon to prevent sticking. Cook for about 5 minutes until the onions soften and become translucent. Do not let them brown, as this can alter the delicate flavor of the soup. This step releases the natural sweetness of the onion and forms a flavorful base for the soup.
- Add the Garlic: Add the chopped garlic to the pan with the softened onions. Stir constantly for 1–2 minutes. Be careful not to let the garlic burn, as burnt garlic can taste bitter. You should notice a fragrant aroma developing, which indicates the garlic has released its flavor into the oil and onions.
- Combine the Main Vegetables: Add the cauliflower florets and chopped potatoes to the pan. Stir well so the vegetables are coated evenly with the olive oil and aromatics. The mixture should look lightly glossy, which helps the flavors meld during cooking. This is the heart of your soup, packed with nutrients and fiber.
- Pour in the Stock and Add Herbs: Carefully pour in 750 ml of vegetable stock until the vegetables are mostly submerged. Sprinkle in 2 teaspoons of fresh thyme leaves. Stir gently to combine. Season with a pinch of sea salt and freshly ground black pepper. The stock will absorb the flavors from the vegetables and herbs, creating a rich and aromatic soup base.
- Simmer Until Tender: Bring the soup to a gentle boil over medium-high heat. Once it starts boiling, reduce the heat to low and cover with a lid. Allow the soup to simmer for 15 minutes, or until the cauliflower and potatoes are tender enough to be pierced easily with a fork. Stir occasionally to ensure nothing sticks to the bottom of the pan. The slow simmer allows the vegetables to release their natural sweetness and nutrients.
- Add Fresh Parsley: Once the vegetables are cooked through, remove the saucepan from the heat. Stir in ¼ cup of fresh parsley leaves. Adding parsley at this stage preserves its bright green color, fresh flavor, and nutritional benefits, including vitamin C and antioxidants.
- Blend the Soup Smooth: Using a hand blender, puree the soup directly in the pan until smooth and creamy. If using a countertop blender, carefully transfer the soup in batches. Remove the center cap from the blender lid and cover with a folded kitchen towel to let steam escape, blending on low speed to prevent overflow. This creates a silky, velvety texture without any lumps. Taste and adjust seasoning with additional salt and black pepper as needed.
- Reheat and Final Taste Adjustment: Return the blended soup to the saucepan over low heat if it has cooled slightly. Heat gently, stirring occasionally, until it reaches the desired serving temperature. Taste one last time and adjust seasoning. You can add a little more black pepper or a pinch of salt to balance the flavors.
- Garnish and Serve: Ladle the creamy soup into bowls. Sprinkle fresh parsley leaves on top and add a hint of finely grated lemon zest for a bright, refreshing finish. The garnish adds color, texture, and a subtle citrus note that elevates the overall flavor.Serve immediately while warm, alongside fresh bread if desired.
Notes
- Always weigh ingredients when possible to ensure accuracy, especially for the cauliflower and potatoes, as this affects texture and cooking time.
- Use the entire cauliflower, including the core, but chop it finely so it cooks evenly.
- Fresh parsley added just before blending enhances color, flavor, and nutrients.
- If using a blender for hot soup, remove the center cap and cover with a folded towel to release steam safely. Blend on low speed to avoid overflow.
- Adjust seasoning at the end with sea salt and freshly ground black pepper to suit your taste.
- Garnishing with finely grated lemon zest adds a bright, fresh note and enhances flavor without adding calories.
