Immune-Boosting Plant-Based Cauliflower Soup

There’s nothing like a cozy bowl of soup to warm you up, and this plant-based cauliflower soup delivers both comfort and powerful nutrition. It’s creamy without dairy, packed with immune-boosting ingredients, and loaded with flavor from fresh herbs and spices.

Ingredients

• 1 large yellow onion, diced
• 4 garlic cloves, minced
• 1 medium-large cauliflower, chopped into florets
• 1 cup (140g) raw cashews
• 8–12 fresh thyme sprigs
• 1 large fresh rosemary sprig
• 2 (15-ounce/425g) cans of cannellini beans, drained and rinsed
• 1 bay leaf
• 4 cups (960 mL) low-sodium vegetable broth
• 1 cup (240 mL) water (or more broth if preferred)
• 5 tablespoons nutritional yeast
• 2 teaspoons kosher salt (plus more to taste)
• Freshly cracked black pepper, to taste
• Lemon zest
• Crushed red pepper flakes
• Good-quality extra virgin olive oil

How to Make It

1. Sauté the base – In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the onion and cook until softened, about 5 minutes. Add garlic and cook for 1–2 minutes until fragrant.
2. Build the flavor – Add cauliflower, cashews, beans, thyme, rosemary, bay leaf, broth, and water. Bring to a boil, then reduce to a simmer. Cook for about 20–25 minutes, until the cauliflower is very tender.
3. Blend until creamy – Remove the bay leaf and herb stems. Using an immersion blender (or carefully transferring to a blender in batches), blend the soup until smooth and creamy.
4. Season & finish – Stir in nutritional yeast, salt, and black pepper. Adjust seasoning to taste.
5. Serve – Ladle into bowls and top with lemon zest, a pinch of crushed red pepper flakes, and a drizzle of good-quality olive oil.

Why It’s Good for You

This soup isn’t just comforting, it’s loaded with nutrients that support your immune system, gut health, and overall wellness:

• Cauliflower – High in vitamin C and fiber, supporting immunity and digestion.
• Cashews – Provide plant-based protein, magnesium, and zinc, all essential for energy and immune health.
• Cannellini Beans – Packed with fiber and protein, keeping you fuller longer and supporting gut health.
• Garlic & Onion – Naturally antibacterial and antiviral, helping your body fight off illness.
• Thyme & Rosemary – Fresh herbs with powerful antioxidants and anti-inflammatory properties.
• Nutritional Yeast – Adds cheesy flavor plus B vitamins to boost energy and strengthen immunity.
• Olive Oil – Heart-healthy fats and antioxidants that reduce inflammation.
• Lemon & Chili Flakes – Vitamin C for immune defense and a little metabolism kick.

The result is a creamy, dairy-free, nutrient-packed soup that’s as good for your body as it is for your taste buds. If you aren’t in the mood for something vegan or want a higher-protein option, you can check out our Hearty Chicken and White Bean Soup recipe.

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