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Creamed Cauliflower and Watercress Soup

Creamed Cauliflower and Watercress Soup

Serves: 3

Category: Soups and Stews
Tags: Anti-Cancer/High Micronutrient

Average Rating: 
Rated by: 7 members

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This soup reaches peak nutrient density with not one, but two nutrient dense, cruciferous vegetables.

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1 medium onion, coarsely chopped
1 carrot, peeled and diced
1 head cauliflower, cut into 1 inch florets
4 cups low sodium or no-salt-added vegetable broth
1/4 teaspoon freshly ground pepper
1 teaspoon ground cumin
1 bunch watercress, thick stems removed
1/4 cup raw almonds or 2 tablespoons raw almond butter
2 cups unsweetened almond milk


Heat 2 tablespoons water in a soup pot. Add onion and carrot and water saute until soft, about 5 minutes. Add cauliflower, vegetable broth, ground pepper and cumin. Bring to a boil; cover and reduce heat. Simmer until cauliflower is very tender, about 15 minutes. Remove from heat, stir in watercress.

Working in batches if necessary, puree soup and almonds in a high-powered blender. Return to soup pot, add almond milk and reheat.

Calories 223; Protein 13 g; Carbohydrates 25 g; Total Fat 9.4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 351 mg; Fiber 7.7 g; Beta-Carotene 3211 ug; Vitamin C 133 mg; Calcium 435 mg; Iron 3.3 mg; Folate 136 ug; Magnesium 112 mg; Zinc 1.8 mg; Selenium 2.4 ug

Comments (5):



12/13/2011 05:09 PM

Rated this recipe:

This was amazing. I made my own broth inspired by Chef Ramsay, I boiled 1 Leek, 2 Celery stalks, 1 carrot and a bunch of Asparagus, later I used the drained Veggies and made cream of Asparagus soup, which I found on this site too. Both soups were awesome.


12/22/2012 10:03 PM

Rated this recipe:

I'm not a fan of this soup ... for me, it's lacking something and I don't what to add to perk it up for me ... I added a dollop of sour cream to my bowl ... and that definitely made a difference ... but I don't normally have sour cream in the frig and would like a healthier option ... as is, I will finish the pot of soup only because of its content of nutrients ... the cauliflower and watercress pack a health punch, just not a tasty one ...


12/29/2012 05:38 PM

Rated this recipe:

I thought this was delicious - easy to do and really tasty - couldn't believe that it didn't need salt!


05/10/2014 12:15 PM

Rated this recipe:

Loved it! Quick and easy to make. Will be making this again!


10/06/2014 12:15 PM

Rated this recipe:

I rated this yesterday, after I just made it and thought it was OK but nothing special. The leftovers today had a spicer, much improved taste, especially after adding nutritional yeast and a balsamic glaze. So this does get better the next day, and I would now give it 4 stars.