cauliflower soup



1 tbsp coconut oil

1 medium red onion, peeled and roughly chopped

2 cloves garlic, peeled and minced

1 large head cauliflower, chopped into florets

3-4 cups vegetable stock

1 small handful fresh parsley, roughly chopped

salt and pepper, to taste 

1 cup almond milk or any dairy free milk of choice

3 tbsp hemp seeds

fresh parsley

extra virgin olive oil



in a large pot, melt coconut oil over medium-high heat. add chopped onion and sauté until translucent.

stir through minced garlic and cook until fragrant. 

add cauliflower florets and cook for 2-3 minutes or until lightly browned. 

pour in vegetable stock, enough cups to just cover the cauliflower. stir through chopped parsley and season with salt and pepper. 

turn heat to high and bring to a boil. once boiling, reduce heat to a simmer and cook for 25-30 minutes or until cauliflower is very tender and breaks apart. 

using a stick blender, blend soup until smooth. or use a high-speed food processor, blend soup in batches until smooth then return to the pot. 

stir through milk. 

stir through 2 tablespoons hemp seeds and season again with salt and pepper. 

remove from heat and scoop desired amount into serving bowls. sprinkle over extra 1 tablespoon of hemp seeds, fresh parsley and a drizzle of olive oil. 

serve and enjoy!


store leftovers in an airtight container, refrigerated, for 1 week. 

prep time: 10 minutes

cook time: 35 minutes

serves: 4-6

Nathan McNiece