Sage Cauliflower White Bean Soup with Garlic Croutons
Frankly, I’m not sure how anyone could resist this sage cauliflower white bean soup with garlic croutons. It’s the perfect comfort food on a cold winter day. The creamy soup is packed full of flavor, and the crispy garlic croutons add a delicious crunch. Trust me – you won’t be disappointed!
How to Get the Perfect Texture for Your Pureed Soup
The best texture for a cauliflower soup is a nice, creamy puree. In my opinion, Vitamix is unrivaled in this department. If you don’t have a Vitamix, use an immersion blender or regular blender and process until it’s really smooth. Simply take cooked cauliflower florets and other base ingredients with enough liquid to cover the vegetables by about 1-inch depth on top of the veggies – this should be enough liquid for most blenders/immersion blenders that are less than 5 cups capacity-, then blend until completely smooth.
Health Benefits of Cauliflower and White Beans: A Match Made in Heaven
Cauliflower contains only 15 calories per half-cup, but it provides an impressive array of health benefits. Cauliflower is a good source of vitamin K, vitamin C, potassium (24% RDA), manganese (18% RDA), dietary fiber (6 grams in 1/2 cup raw). It also contains powerful anti-inflammatory properties due to its high levels of glucosinolates which break down into hydrochloric acid when metabolized by your body. This makes cauliflower one of the most potent natural remedies against arthritis!
White beans are a rich source of fiber, iron, and magnesium. They also contain high levels of folate and vitamin B6. In addition to all these healthy attributes, white beans have the ability to lower cholesterol levels in your body by decreasing the amount of LDL cholesterol in your bloodstream while increasing HDL or “good” cholesterol!
So next time you’re looking for a filling meal that is lower-calorie but nutrient-dense – give this one a try!
Sage Cauliflower White Bean Soup with Garlic Croutons {Vegan-Friendly}
Ingredients
- 4 tablespoons extra-virgin olive oil divided
- 1 medium onion chopped
- 2 cloves garlic minced
- 2 teaspoons minced fresh sage divided
- 2 teaspoons minced fresh thyme divided, plus more for garnish
- 6 cups cauliflower florets 1 medium head
- 4 cups low-sodium vegetable or no-chicken broth
- 1 15- ounce can no-salt-added white beans rinsed
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 2 slices sourdough bread 3 ounces, cut into 1/2-inch cubes
Instructions
- Preheat oven to 400°F.
- Heat 2 tbsp oil in a large pot over medium-high heat. Add the onions, then and cook, stirring often, until softened, about 5 minutes. Add garlic and 1 tsp each sage and thyme; cook about 1 minute (until fragrant). Stir in cauliflower, broth, beans, pepper and salt. Bring to a boil, then reduce the heat to a simmer, cover and cook until the cauliflower is tender, about 15 to 20 minutes.
- While the soup is cooking, toss the bread with 1 tablespoon oil, salt and pepper, and the remaining 1 teaspoon each sage and thyme. Spread the bread cubes on a rimmed baking sheet and bake until golden brown, about 10 minutes.
- Puree the soup using an immersion blender (or in batches in Vitamix for a super creamy texture) until smooth. Serve the soup with the croutons and drizzled with the remaining 1 tablespoon oil and sprinkled with more thyme, if desired.
Notes
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