Name: Lemony Carrot Cauliflower Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Paleo
Ingredients: 2 Tablespoons ghee or olive oil; 1 large onion, peeled and chopped (2 cups); 2 large garlic cloves, chopped; 2 cups carrots, scrubbed or peeled and cut into 1/2-inch chunks; 2 teaspoons ground coriander or 1 Tablespoon coriander seeds (see notes)*; 1 teaspoon sea salt,; 6 cups water or vegetable broth or chicken broth; 4 cups cauliflower, trimmed and cut into florets, 1 small head (or half of a large); 3 Tablespoons white or yellow miso (leave out for Whole 30); ½ teaspoon lemon zest; 1 Tablespoon lemon juice, more to taste; Ancho chile powder, for serving; Cilantro leaves, for serving; Coarse sea salt, for serving

This Lemony Carrot Cauliflower Soup is the ideal soup for spring. It’s warm and comforting and at the same time light, low fat and packed with nutrients. The recipe is easy, just chop a few vegetables, simmer in broth or water and blend. Adding lemon, miso and coriander at the end gives it a nice zippy flavor.

Lemony Carrot Cauliflower Soup close up in bowl with spoon, napkin and flowers

Table of Contents

In spring as the days get longer and warmer we naturally crave lighter food. During the winter we eat heavier foods and remain more sedentary. But come spring our body is ready to leave the heaviness of winter behind. Our appetite and cravings decline and we want lighter food. This is as nature intends.

The best foods for spring are low fat recipes with lots of nutrients and fiber. Read why here. Eating foods with less fat automatically boosts our metabolism, cleanses our liver and we begin to lose any extra weight carried over from winter.

This is the perfect soup for spring, bright, creamy and comforting, low in fat and high in nutrients.

Why I Love This Soup

A great thing about this soup is you don’t need broth. It comes out great with water but broth provides more nutrients. Since we’re blending the soup, the chopping doesn’t have to be perfect.

flavorful and comforting
light and creamy
low fat and high fiber
full of nutritious vegetables including cauliflower, and carrots
leftovers store well for quick meals throughout the week.
easy to make, simple chopping
perfect for warm or cold days

Lemony Carrot Cauliflower Soup 2 bowls with flowers on side

Ingredients and Health Benefits

This soup recipe is very simple with lots of nutrients and fiber and not much fat. It’s creamy and delicious but has no cream, cashew cream, or coconut cream. The creamy base of the soup comes from the pureed carrots and cauliflower. The spices and lemon are beneficial for your digestive system.

This is what you need and the nutritional benefits:

Carrots – rich in nutrients including beta-carotene (which the body converts to vitamin A), fiber, and antioxidants. Small thin carrots are sweeter.
Cauliflower – an excellent source of fiber, vitamins C, K, E, and minerals such as magnesium, potassium, and zinc. It’s high in sulfur which is essential for good health.
Lemon – can aid digestion by stimulating digestive enzyme activity, promoting bile production, and reducing indigestion.
Coriander – calms the digestive system, reduces heat or acid in the stomach, and decreases congestion. Already ground coriander seeds taste good. Whole seeds, freshly ground, taste amazing, if you want to roast and grind them.
White or Yellow Miso – contains isoflavones, plant compounds with antioxidant and anti-inflammatory effects. Also probiotics, beneficial bacteria that promote gut health and improve digestion. If you don’t eat miso you can leave it out, season with gluten free tamari.
Onion and garlic give it depth of flavor. They are alliums which contain high amounts of sulfur which is important for good health.
Ghee or Extra-virgin olive oil adds richness. Ghee contains butyric acid, which promotes a healthy gut and aids in digestion. Olive oil is high in antioxidants which reduce inflammation.
Broth or Water– Water or broths help form the base of soup. Vegetable or chicken broth adds savoriness. Broths are high in minerals. Homemade chicken broth also contains collagen.

Lemony Carrot Cauliflower Soup ingredients

How To Make Lemony Carrot Cauliflower Soup

Chopping the vegetables for this soup is easy. They don’t have to be pretty, just chop them into similar sizes. Since we’re blending everything, the way the vegetables look doesn’t matter. Here are the steps:

Sauté the veggies. In a large soup pot, sauté the onion for 5 to 7 minutes, until softened. Then add the garlic, salt, and pepper and stir until fragrant.

Add the carrots, coriander, and water or broth. Bring everything to a boil, turn the heat to low, cover, and simmer for 5 minutes.

Lemony Carrot Cauliflower Soup vegetables in soup pot broth on the side

Add cauliflower. Bring to a boil, cover, and simmer for 10 minutes, until the vegetables are tender.

Lemony Carrot Cauliflower Soup in pot with vegetables and broth

Add miso and blend it up. Add the miso then transfer the soup to a high-powered blender, and blend for 15 to 30 seconds until smooth. Alternately use an immersion blender to blend the soup.

Return to pot add lemon. Return the pureed soup to the pot and heat. DON’T LET THE SOUP BOIL it will kill the good bacteria in the miso. Stir in the lemon juice and lemon zest just before serving.

Lemony Carrot Cauliflower Soup in pot with wooden spoon

Chef Tips

Choose thin carrots, they tend to be sweeter. Even better if they have the tops still attached.
An easy way to peel the carrots is with a scrubbing pad instead of a peeler. Just wrap the pad round the carrot and rub off the coarse outer layer. It’s much less work, especially when you have thin carrots.
Don’t let the soup boil once you add the miso. Boiling kills the good bacteria in the miso. When reheating the soup just warm through.

What to Serve with Lemony Carrot Soup

Serve in bowls garnished with smoked chili powder and cilantro leaves. Toasted pine nuts would be amazing for a crunchy texture.

Delicious spring proteins. My favorite pairings are Roasted Dill Salmon, Mushroom Chicken or Easy Pan Fried Tofu. If you want something very easy to pop into the oven this 3 Ingredient Honey Mustard Chicken is great.

Fresh spring salads. For a light spring meal, pair this with a High Protein Quinoa Salad or Cleansing Garden Salad with Easy Miso Dressing.

Storage Tips

Refrigerate: Leftovers will last in the refrigerator in a glass storage container for 4 to 5 days.
To freeze: For longer storage, pour the soup into a freezer-safe container. The soup will stay good in the freezer for up to 3 months.
To reheat: When you’re ready to enjoy it, let it thaw in the fridge and reheat it on the stovetop or microwave until warm. Don’t let it boil.

More Easy Blended Soup Recipes

★ Please rate this recipe! ★

Please leave a ⭐️ rating on the recipe! The STARS ⭐️⭐️⭐️⭐️⭐️ help my business to thrive. I’d love to hear from you in the comments below. And if you’re hungry for more healthy food inspiration and tips to eat well and enjoy your wonderful life sign up for my free newsletter.

Want to Save This Recipe?

Enter your email to receive this recipe, along with weekly recipes and inspiration.

Print