A Clean Soup Recipe: Creamy Carrot and Cauliflower Soup

What’s better than an easy-to- make meal? How about an easy-to- make meal that is also healthy and kid-approved? That’s what this decadently creamy carrot and cauliflower soup delivers in every bowl – something for the whole family to genuinely enjoy.

Not only is this easy soup recipe a great comfort food, but it’s incredibly clean eating as well. From beginning to end, each ingredient is packed with nutritional benefits and incredible flavour. Plus, you can double or triple the recipe and freeze entire batches in mason jars to make life even easier.

NUTRIENT SNAPSHOT ABOUT CARROTS

– Orange carrots are rich in beta-carotene, which the body makes vitamin A from. We all know they promote eye health, but they also aid in digestion, weight control, and contain silicon which promotes skin and nail health – yep, they are even good for your toe-nails!

– Eating carrots raw daily can reduce the risk of cancers of the esophagus, stomach, intestines, and prostate. Plus the essential oils they carry protect against parasites.

– The green carrot tops are rich in chlorophyll, protein, minerals, and vitamins. You can use small amounts in salad, as a garnish or brew into a tea.

– Purple carrots have extra antioxidants that may benefit arthritis and heart disease.

– It’s best to buy loose carrots rather then those in plastic bags and consume them pretty quickly so they don’t lose their beta-carotene content.

CREAMY CARROT AND CAULIFLOWER SOUP
Serves approx 4
Time: 35 minutes

INGREDIENTS

2 tbsps Extra Virgin Olive Oil
6 stalks Green Onion (chopped)
5 Carrot (medium size, chopped)
1 head Cauliflower (chopped into florets)
6 cups Water, Bone Broth or Vegetable Broth
2 tsps Dried Thyme
1/2 tsp Sea Salt
1/4 tsp Black Pepper
1/2 cup Parsley

DIRECTIONS

1. Heat the olive oil in a large stockpot over medium-low heat. Add the green onions and sauté until softened. Add the carrot, cauliflower, water or broth, thyme, sea salt and black pepper.
2. Cover the pot and bring to a boil. Once boiling, reduce to a simmer. Let simmer for 20 minutes then add in the parsley and stir until wilted. Turn off the heat
3. Puree the soup using a blender or handheld immersion blender. (Note: If using a regular blender, be careful! Ensure you leave a space for the steam to escape.) Taste and adjust seasoning if needed.
4. Ladle into bowls and enjoy!

Bonus Tip!
Stick a few small carrots sticks a day in your kids lunch box to help strengthen and clean their teeth. Regularly eating carrots may also help encourage lower jaw development and minimize over crowded teeth.

A Clean Soup Recipe: Creamy Carrot and Cauliflower Soup
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 2 tbsps Extra Virgin Olive Oil
  • 6 stalks Green Onion (chopped)
  • 5 Carrot (medium size, chopped)
  • 1 head Cauliflower (chopped into florets)
  • 6 cups Water, Bone Broth or Vegetable Broth
  • 2 tsps Dried Thyme
  • ½ tsp Sea Salt
  • ¼ tsp Black Pepper
  • ½ cup Parsley
Instructions
  1. Heat the olive oil in a large stockpot over medium-low heat. Add the green onions and sauté until softened. Add the carrot, cauliflower, water or broth, thyme, sea salt and black pepper.
  2. Cover the pot and bring to a boil. Once boiling, reduce to a simmer. Let simmer for 20 minutes then add in the parsley and stir until wilted. Turn off the heat
  3. Puree the soup using a blender or handheld immersion blender. (Note: If using a regular blender, be careful! Ensure you leave a space for the steam to escape.) Taste and adjust seasoning if needed.
  4. Ladle into bowls and enjoy!

 

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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6 months ago
Tracy Houle Nutrition
I dont know about you but I have been struggling over these last few months. 

All of the things that Im normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, Im committing to a 4-week meal plan to revitalize my health and help me shed a few pounds. 

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating

I don't know about you but I have been struggling over these last few months.

All of the things that I'm normally pretty good at like staying positive, eating well, and being active have really been challenging for me during these difficult times.

I needed an inner shakedown!

And what I found was that I needed a really good plan and some accountability.

Starting on Monday, May 3rd, I'm committing to a 4-week meal plan to revitalize my health and help me shed a few pounds.

Wanna join me?

Just send me a quick DM with “I’M IN” and I’ll send you more info.

#healthfirst
#foodmatters
#nutritionist
#healthylifestyle
#cleaneating
... See MoreSee Less

6 months ago
Tracy Houle Nutrition
TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.

 

Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.

 

When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.

 

The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!
 

So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca 
 
https://tracyhoule.com/food_health_climate_change/

TODAY is EARTH DAY 🌳 (which is really everyday) and if you want to know how small changes can add up to a healthier planet 🌏 check out my newest blog (link below) where I do a deep dive into modern agriculture and how it impacts our health, as well as the health of the planet.



Actually, not be an ‘askhole’ but I’d really appreciate if you could take the 10 minutes, or so, to read it.



When it comes to farming, we’re in a cultural crisis – and it’s never been more important for food production to evolve and it’s us who will make it happen with our buying power.



The good news is that smaller scale, environmentally friendly, and regenerative farming practices are playing a big part in helping to restore lost nutrition in our soil and food, and you can “be the change” with my list of what you can do as an individual today!


So, have a read and let me know if you can support your local farmers or share your favourite farm in the comments below.

Two of my favourite local food producers are @farmqueenfoods & @providencehillfarm.ca

tracyhoule.com/food_health_climate_change/
... See MoreSee Less

Comment on Facebook

Very informative. Thanks for sharing !

7 months ago
Tracy Houle Nutrition
Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
... See MoreSee Less

Comment on Facebook

I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

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