Vegan Keto Cauliflower Soup with Mushrooms
This keto creamy cauliflower soup is healthy, low-carb and vegan. With mushrooms and hemp seeds, it’s absolutely an easy but hearty meal loaded with healthy fat and nutrients!
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
- 1/2 head(300g) cauliflower cut into florets & pat dry
- 540 millilitre(2 1/4 cup) vegetable broth
- 60 grams unsweetened coconut milk (optional) full fat or 70% fat
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- 6 tablespoons(60g) organic hulled hemp seeds
- 1 tablespoon(11g) non-fortified nutritional yeast
Instructions
- In a soup pot, heat a tablespoon of olive oil over medium heat, sauté garlic and white part of green onions under fragrant, then add mushrooms to stir-fry until soft and golden brown. Season with a pinch of sea salt and set aside.
- In the same pot, heat another tablespoon of olive oil, add cauliflower florets to fry until golden brown, for about 5 to 8 minutes. Reserve some beautifully browned florets and mushrooms for garnish.
- Pour vegetable broth and coconut milk (if using) into the pot and add mushrooms back to the pot. Bring the broth to a boil, then put the lid on to cook the mixture for about 10 to 15 minutes.
- The cauliflower should be a bit translucent and soft. Turn off the heat and blend the soup into creamy and smooth puree using an immersion blender, or let the whole pot cool for about 10 minutes before transferring to a blender. Add hemp seeds and nutritional yeast and blend again.
- Pour the soup back into the pot and heat it over low heat. Season the soup with sea salt and black pepper. Give everything a good stir and cook for a minute more.
- Decorate the soup with the cauliflower and mushrooms we reserved in step 2. Sprinkle green part of green onions over the top. Drizzle more olive oil over the soup if you like. Serve warm!