Creamy Vegan Keto Cauliflower Soup with Mushrooms
A creamy, healthy keto cauliflower soup that's low-carb and vegan. Loaded with mushrooms, hemp seeds, and nutrients — an easy, hearty meal ready in under an hour!
Equipment
- • Soup pot
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 clove garlic (sliced)
- 2 stalks green onions (white & green separated & finely chopped)
- 8-9 (100g) white button mushrooms (pat dry & sliced)
- ½ head (300g) cauliflower (cut into florets & pat dry)
- 540 millilitre (2 ¼ cup) vegetable broth
- 60 grams unsweetened coconut milk (optional) (full fat or 70% fat)
- ½ teaspoon fine sea salt
- ¼ teaspoon ground black pepper
- 6 tablespoons (60g) organic hulled hemp seeds
- 1 tablespoon (11g) non-fortified nutritional yeast
Instructions
- 1
In a soup pot, heat a tablespoon of olive oil over medium heat. Sauté the garlic and the white part of the green onions until fragrant, then add the mushrooms and stir-fry until soft and golden brown. Season with a pinch of sea salt and set aside.
- 2
In the same pot, heat another tablespoon of olive oil. Add the cauliflower florets and fry until golden brown, about 5 to 8 minutes. Reserve some nicely browned florets and mushrooms for garnish.
- 3
Pour the vegetable broth and coconut milk (if using) into the pot and return the mushrooms. Bring to a boil, then cover and cook for about 10 to 15 minutes.
- 4
The cauliflower should be slightly translucent and soft. Turn off the heat and blend into a smooth, creamy puree using an immersion blender, or let the pot cool for about 10 minutes before transferring to a blender. Add the hemp seeds and nutritional yeast, then blend again.
- 5
Pour the soup back into the pot and heat over low heat. Season with sea salt and black pepper. Stir well and cook for a minute more.
- 6
Garnish with the reserved cauliflower and mushrooms. Sprinkle the green part of the green onions on top. Drizzle with more olive oil if you like. Serve warm!