Cauliflower & Carrot Soup

Cauliflower & Carrot Soup with Wild RiceThis soup is creamy, highly nutritious, and full of flavor; it is also very easy to prepare and makes a comforting and hearty meal!

Cauliflower, a member of the cruciferous family, is rich in glucosinolates, antioxidants and potassium, while carrot, a root vegetable, is high in carotene (and other vitamins), minerals, and fiber.

Serve this delicious Cauliflower & Carrot Soup plain or with your choice of cuscus, wild rice, quinoa or farro. Add beans for extra protein and fiber and make it a complete and balanced meal!

purple cauliflower

Any type of cauliflower and carrots can be used, but keep in mind that the most nutritious varieties are the ones with the darkest colors, so visit your local farmers market to find purple cauliflower and/or purple carrots!

Note: It is important to cook the carrots whole to maximize their nutritional value, and preferable to steam the cauliflower instead of boiling it, as this will help to conserve its nutritional content and cancer fighting compounds.



  • 1 pound of organic unpeeled Cauliflower & Carrot Soup Ingredientswhole carrots (most of their nutritional value is found in their skin)
  • 1 head of organic cauliflower (cut into pieces)
  • 4-5 mashed garlic cloves (to increase garlic’s nutritional value and healing properties mash the garlic cloves and let them sit for 10 minutes before adding them to the pot)
  • 1 small or medium onion (quartered or diced)
  • Optional: 1 or 2 ribs of celery (chopped)
  • 1 vegetable bouillon cube
  • 1 or 2 bay leaves
  • Spices: a pinch of cumin, a pinch of nutmeg, paprika, pepper and salt to taste
  • Optional: a squirt of olive oil before blending and as a garnish touch.

Fill a large pot half way with water and place it on medium heat. Add carrots, onion, garlic, bay leaves and vegetable bouillon and bring to a boil. Cook for 30 to 40 minutes (depending on the size of your carrots) and then add the cauliflower. Cover and cook for another 10 minutes, or until all the vegetables are fully cooked. If you have a vegetable steamer, steam the cauliflower instead of cooking it in the pot, then add the steamed cauliflower to the pot before blending the ingredients together.

Once everything is cooked, remove from heat and allow to cool for about an hour. Add spices to taste and use a food processor or blender to blend all of the ingredients together.

Serve soup plain or accompany with Israeli cuscus, wild rice or any other carbohydrates or protein you prefer (rice, pasta, bread, farro, etcetera). Add beans for extra protein and fiber!

Garnish with paprika, chives and olive oil and enjoy!