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Golden Austrian Cauliflower Cream Soup


Creamy, rich and satisfying, this recipe is one of Dr. Fuhrman’s top-rated recipes. It’s so tasty and easy to prepare, it will earn a place on your list of favorites.

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (136)


1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 cloves garlic, minced
2 tablespoons Dr. Fuhrman's VegiZest (or other no-salt seasoning blend, adjusted to taste)
2 cups carrot juice
4 cups water
1/2 teaspoon nutmeg
3/4 cup raw cashews
1/4 cup hemp seeds
5 cups finely chopped kale leaves or spinach


Place all the ingredients except the cashews, hemp seeds and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender.

In a high-powered blender, blend two-thirds of the soup liquid and vegetables with the cashews and hemp seeds until smooth and creamy. Return to the pot. An immersion blender can also be used to partially blend the soup, nuts and seeds right in the pot. Stir in the kale or spinach and cook until wilted.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 392
Protein 17 g
Carbohydrates 50 g
Sugars 14 g
Total Fat 17.9 g
Saturated Fat 2.8 g
Cholesterol 0 mg
Sodium 243 mg
Fiber 10 g
Beta-Carotene 23022 ug
Vitamin C 194 mg
Calcium 269 mg
Iron 6.8 mg
Folate 194 ug
Magnesium 245 mg
Potassium 1760 mg
Zinc 3.8 mg
Selenium 8.5 ug

My Rating: 
(click on a star to select your rating)


10/14/2006 09:36 PM

Rated this recipe:

My family's favorite soup. Excellent.


11/05/2006 11:03 PM

Rated this recipe:

Wow, this one is now my family's favorite as well. It was so good that I had two bowls and even my husband, who is not a big soup fan, just loved it too!


11/12/2006 07:22 PM

Rated this recipe:

Good soup! I added a little bit of white pepper and extra garlic, but otherwise followed the recipe exactly. My hubby, who thought it sounded pretty icky in concept, said it really wasn't too bad.


11/15/2006 08:19 PM

Rated this recipe:

Very delicious soup. I added Trader Joe's frozen green garbanzos (chick peas) and some corn. I also used mushrooms because I didn't have celery, and I blended half the kale. The result was creamy and good.


11/17/2006 05:35 PM

Rated this recipe:

How very surprised I was! What a wonderful soup, creamy and hearty.


12/18/2006 09:07 PM

Rated this recipe:

Dangerous ;) , because it encourages overeating...


12/20/2006 09:03 AM

Rated this recipe:

Wonderful.....also makes a great sauce!


01/03/2007 12:13 AM

Rated this recipe:

Oh my gosh, this may be the best soup I have tried so far. I used the kale and found the flavor superb, no need for added seasoning.


01/14/2007 02:44 PM

Rated this recipe:

Delicious! I used it with kale. When I had it the 2nd day, I wanted a slightly different taste for variety and sprinkled (on top in my bowl) a bit of white pepper, cinnamon and lemon juice, and that was also excellent.


01/18/2007 07:38 PM

Rated this recipe:

I make it with less nuts because I like to eat a large portion and it's still excellent.


08/02/2007 10:34 AM

Rated this recipe:

My littlest guy loved this soup! YEA! He ate 3 bowls. This is definitely a keeper recipe.


10/12/2007 05:09 PM

Rated this recipe:

This is an easy to make and tasty soup. The first time I ate it I thought it needed a bit of something else so on my second bowl I put in some curry powder (as it looks like it is a curry) and it hit the spot. I have eaten it both ways since and I think I prefer it with a bit of curry powder.

susanl2005 replies:

08/23/2016 01:10 PM

Rated this recipe: (no rating)

I just read your comment - I did the same thing. Was just too bland and with curry it's very good!


10/21/2007 12:42 PM

Rated this recipe: (no rating)

I loved this soup. The only thing I thought it needed was pepper, although the curry option sounds good too.


12/10/2007 04:44 PM

Rated this recipe:

Very gourmet tasting and elegant looking. I served it for Thanksgiving to my family and it was a hit.


10/25/2008 04:11 PM

Rated this recipe:

This soup is so great. I agree with what everyone says. I made a couple mods - 1/2 brocolli, and don't have a juicer so whole carrots. And no nutmeg, just not really a fan, unless on butternut squash. This was the easiest soup I have ever made, some of the other ones take quite a bit longer, and not as much taste. And I think my husband will eat this one!


12/31/2008 09:10 AM

Rated this recipe:

This soup is amazing. It's definitely my favorite soup, and it's one I would readily serve to company. I like it with a combination of cauliflower and broccoli. This soup will be a staple food around here.


01/22/2009 04:11 PM

Rated this recipe:

Absolutely delicious. I made it for Christmas dinner, it is that good!


01/23/2009 03:20 PM

Rated this recipe:

I thought this was pretty good, I felt that it was a little bland. I dressed it up with fresh sliced scallions in the bowl and that made it PERFECT!


03/06/2009 11:13 PM

Rated this recipe:

This is good. I like to reserve the chopped carrots and a few cups of bite sized cauliflower to add after the blending, just a texture preference, plus throwing in a few more veggies. We also use it as a curry base by reducing the water, adding whatever curry powder and other veggies to it (yellow curry + spinach & kale, peas, potatoes, peppers, yams). Really delicious and versatile.


03/06/2009 11:22 PM

Rated this recipe:

This is good. I like to reserve the chopped carrots and a few cups of bite sized cauliflower to add after the blending, just a texture preference, plus throwing in a few more veggies. We also use it as a curry base by reducing the water, adding whatever curry powder and other veggies to it (yellow curry + spinach & kale, peas, potatoes, peppers, yams). Really delicious and versatile.


11/08/2009 11:26 AM

Rated this recipe:

Very good and easy to make.

Ron H

12/10/2009 12:46 PM

Rated this recipe: (no rating)

Wow! I am blown away by this soup and could eat it every day. Relatively easy to make as well.


09/30/2010 04:38 PM

Rated this recipe:

My non ETL husband loved this soup, calling it "comfort food". It was a bit too creamy for my taste, and reminded me of milk which I've never liked. Next time I'll try it with half the cashews.


11/19/2010 11:18 PM

Rated this recipe: (no rating)

Wow, so many great reviews that this is going on my 'to-make' list.
Can anyone explain to me what a "simmer" is? I've always thought it meant bringing the liquid to a boil and then turning down the heat to maintain a simmer. I feel like I'm off on this with regards to ETL but I could be wrong. Any help is appreciated!


01/17/2011 09:28 PM

Rated this recipe:

I really loved this soup. Thought it was one of the most flavorful of a handful of the soups I have tried!


01/26/2011 01:47 PM

Rated this recipe:

This is delicious. I used a 1 lb bag of frozen cauliflower, and I didn't have leeks so I used green onions. I blended the cashews with 2 cups of the 4 cups of water, and used the immersion blender to blend the soup before stirring in the cashews--that way I didn't have to transfer hot soup to my blender. The cashew cream works really well to cut the sweetness of the carrot juice, and makes this a really rich and comforting food. The pieces of spinach make it look really nice, too.


01/30/2011 08:46 PM

Rated this recipe:

My favorite soup so far!! I've tried about 8 others. Really enjoyed a few others, but this was the best. It is the leeks!!! Love it!


08/22/2011 04:56 PM

Rated this recipe:

Very delicious and easy to make soup! Very creamy and was even better the 2nd day. I did use 2 C. of veggie/low sodium broth and 2 c. water which added some additional flavor. It has a nice rich creaminess and it goes well with a crip, green salad.


09/05/2011 06:40 PM

Rated this recipe: (no rating)

I made the carrot juice and plan to make muffins with the pulp. I wasn't paying close attention and ended up putting the spinach in prior to blending and it's still delicious and a beautiful green. Makes a lot of soup so I froze some as there's only two of us to eat it all.
This comment was last edited on 09/05/2011 06:41 PM


10/09/2011 01:16 PM

Rated this recipe:

While this soup is one of the easiest to make so far, and one of the quickest, My hubby and I thought it was kind of bland. My Hubby stated he thought "it lacked its own flavor". While definately not the worst soup, it needs something. I hope the flavor will improve on the second day. And just for the record, I made it exactly as per the recipe, with no modifications. I will make it again, but it will be on the lower end of the ones I rotate.

Alabama Rick

10/30/2011 08:39 PM

Rated this recipe:

Another cold weather winner. Very hearty and delicious. It looks like there is cheddar cheese in it. It tastes great.


11/12/2011 11:15 PM

Rated this recipe:

I cut the cashews to 3/4 cup. Overall this is good but I found it too sweet for my tastes. Also there is too much celery. I will make it again but I will cut the carrot juice to one cup or less and I will cut the celery to 1/4 cup or less. I don't understand the comments about it being bland as I found it very flavorful, just too sweet.
This comment was last edited on 11/12/2011 11:17 PM


11/13/2011 09:50 AM

Rated this recipe:

I found this bland and uninteresting and probably won't make it again. The Tomato Bisque is twice as good and has become a staple around our house.


11/15/2011 06:01 PM

Rated this recipe: (no rating)

Made this soup last Sunday and enjoyed it very much. Tasty and filling. I found it made a very satisfying - and attractive - meal. When I make it again, I'll add a bit more of the salt-free herbs and nutmeg and perhaps I'll cut back the cashews to about 3/4 cup.


12/02/2011 07:11 PM

Rated this recipe:

This soup is incredible, I blended about 3/4 of the veg and added in a bit more of the steamed kale and added black pepper. This is definitely one of my favorite!


12/05/2011 10:34 PM

Rated this recipe:

quite tasty.
i found it was even better the following day when used for leftovers - they flavours seemed to have really soaked in


01/31/2012 01:46 PM

Rated this recipe: (no rating)

OMG My first ETL soup on my first day; what a way to begin. It was so good. It was richer then what I was expecting ETL to be so I am a very happy woman. I was already thinking about how I can alter it and curry was the top of the list. I think this would make a perfectly yummy curry base. It has so much potential for variety. Thank you Dr. Fuhrman!


02/02/2012 03:12 AM

Rated this recipe:

I never knew healthy eating could taste so good AND be so satisfying. This was such a pleasant surprise; it was so rich and delivered a variety and depth of flavor that was so pleasing to the palate. I also notice that I stayed full and satisfied longer and so I wasn't back in the kitchen two hours after eating. Thanks!


04/01/2012 03:36 PM

Rated this recipe:

This soup is rich and creamy! Made it just as it is written and really enjoyed it. It does not have a strong spice flavor for those of you who like highly seasoned foods, but a good flavor nevertheless. I will make this one again for sure!


07/17/2012 01:04 PM

Rated this recipe:

Didn't like this soup much at all. It was lacking something and I couldn't figure out what. I LOVE everything that went into the soup so I don't know why I didn't like the end result. I won't make it again.


07/28/2012 12:38 AM

Rated this recipe:

We really liked this soup. We added 2 additional cups of water after adding the kale and let that simmer for a while so we would have extra broth. We wanted it to be a bit soupier and that worked. Might try adding some shitake (sp?) mushrooms next time. We made it with kale. Not sure it would be as good with spinach. Also, used raw cashews to give it some texture.
This comment was last edited on 07/28/2012 12:39 AM


07/28/2012 10:35 PM

Rated this recipe:

I just started ETL today and this was the third recipe I have tried. I didn't have the VegiZest so I used 1Tbs of Original Mrs. Dash and 1Tbs of Table Blend Mrs. Dash. It came out WAY too spicy!! I had never used Mrs. Dash before so I didn't know how much heat it had to it. I blended all the veggies as I don't like chunks of cooked carrot and celery. I even blended the kale because I prefer a smooth texture. I am not really a fan of this soup. Perhaps when my VegiZest comes in the mail, I might try this again and will hope it will turn out better. At this rate, I think I am going to have to throw this out. I was very disappointed after the rave reviews this received.


07/31/2012 06:56 PM

Rated this recipe:

I hate to say it but I really didn't care for this soup and for me the consistancy is much too thick. It reminds me of baby poop! The flavor was too bland and in the future I am going to cut all recipes in half or more because this made WAY too much soup for two people. Especially when I didn't like it. I did tinker with it some by adding tomato paste and diced tomatoes and some dill and made it more palatible for my tastes so I didn't have to pitch it.


08/30/2012 02:29 PM

Rated this recipe:

Excellent recipe. Came out very well, tasted great, and even carnivore hubby liked it. I made this in the crock pot, so it cooked slower and made a rich soup. I have made it with more curry for extra spice, and it's very good with mushrooms in it. Always a successful soup at our house.

P Kristene

09/13/2012 06:25 PM

Rated this recipe: (no rating)

Our favorite soup hands down!!! I'm making it 3 sometimes 4 times a month. Freezes well and makes great leftovers for several days. LOVE IT!!!!


11/25/2012 05:08 PM

Rated this recipe:

This so very yummy! I took advice of prior post and added some curry and sprinkled a little nutritional yeast on each serving. Will be making again


11/29/2012 11:56 PM

Rated this recipe:

Soup was OK. Hubby couldn't swallow it so I'm stuck eating the whole recipe myself. I would halve this the first time you make it to see if you like it or not.

Added some Spicy Mrs. Dash to give it a kick and that helped make it palatable. Also left out the celery as it overpowers everything.


12/14/2012 10:58 AM

Rated this recipe:

We liked this recipe. My husband and non ELT girls did too. Of course, my girls added some salt and really liked it. I put in half the amount of water and half the amount of cashews. I double the garlic and vegebase (or no salt seasoning), and but fresh ground pepper in it. Also, I used spinach instead of kale. It was very good! I will make it again.
This comment was last edited on 12/14/2012 11:12 AM


12/17/2012 10:09 PM

Rated this recipe:

This soup recipe is delicious. I made this for the first time 3 months ago and it was aweful (I had just started eating the ETL way then). I didn't have Dr. Fuhrman's Vegi Zest and raw cashew butter the first time I made it. Tonight I had both of those ingredients and followed the recipe. What a difference the Vegi Zest and raw cashew butter made. The Serves 4 I found to be way too much soup. I weighed the soup to 8 oz servings and it made 12 servings (not complaining there) :)


01/02/2013 10:21 PM

Rated this recipe:

My husband and I are only 3 weeks into the "program" and this is the first actual recipe I've made. We love this soup. I made a few minor changes: no leeks, just regular white onion; no cashews as we don't have a high-powered blender yet (topped the soup with ground cashews and walnuts); no nutmeg; no VegiZest, just Mrs. Dash and Spike; I added some diced jalepeno. It turned out amazing! I made some more two days later. It will definitely be one of the soups I make often.
This comment was last edited on 01/02/2013 10:24 PM

James Jeffers

01/08/2013 06:10 PM

Rated this recipe:

I made this tonight and I have to say - it's really good. I was skeptical tasting it during the cooking time, but after blending the soup back in and allowing it to mix a bit, the taste is superb. A++ - would cook again.


01/08/2013 09:07 PM

Rated this recipe:

I didn't like the soup at all when I first made it. Once I blended all the soup, added vegan sour cream and vegan cheese, I have to give it four stars. I will make this again and again. I hope to keep improving the soup and will share tips later on (if I have any).


01/16/2013 03:19 PM

Rated this recipe:

Excelent recipe! it is one of our favorites. we add a greek no salt seasoning that really gives it a spike
This comment was last edited on 01/16/2013 03:20 PM


02/03/2013 08:14 PM

Rated this recipe:

Excellent soup. I made it as instructed, with the following modifications:
I didn't have Dr Fuhrman's VegiZest, so I used 1 TBSP Spike seasoning and 1 or 2 tsp Kirkland's Organic No Salt Seasoning. I added about 3 TBSP coconut curry powder and 1 TBSP ground fennel. Before adding the kale, I ran batches through the food processor, stirred it back in the soup, got another pitcher-full, food processed it, stirred it back forth, until most of it was creamed, but not all of it. Stirred in the steamed kale, then processed one pitcher of soup, mixed it back in. Right before serving I mixed in about 1/2 cup chopped cilantro and the juice of 1 lime and stirred well. This recipe made enough for about 8 normal size bowls. So tasty! Definitely going into my list of regulars.
This comment was last edited on 02/03/2013 08:19 PM


02/04/2013 01:20 AM

Rated this recipe: (no rating)

I accidentally used cinnamon instead of nutmeg (added the nutmeg in too when I realized my mistake) and it still tasted awesome!
This comment was last edited on 02/04/2013 01:21 AM


02/08/2013 07:01 PM

Rated this recipe:

New to ETL being only week 2. Made this with my wife today and really, really loved it. Didn't have VegiZest, so will try it with that next time. Also used spinach instead of kale. Very delicious! Adding to my list of hot soups to rotate.


02/18/2013 02:37 PM

Rated this recipe:

I made this recipe in a crock pot (and Vitamix) and it came out delicious! Wow. And it was easy to make. I used 3 cloves of garlic, pressed in a garlic press, 4 cups of low sodium vegetable broth, baby spinach, and Mrs. Dash (no Vegi-zest as I don't have it.) I highly recommend it.


02/24/2013 09:01 PM

Rated this recipe:

DH thought this was the best soup - better than the cheesy kale soup, which is my favorite. We made it exactly as posted and topped it with freshly ground pepper at the table. Yum!


02/28/2013 10:48 PM

Rated this recipe:

I love this soup. It was very easy to make,I am definitely going to make this again.
I added two zucchinis, and used home made broth instead of the water. I threw everything in the pressure cooker except the kale, next time I will add the kale, I am not sure why the recipe says that you have to cook it separately, anybody know why?


03/08/2013 11:18 PM

Rated this recipe:

I really enjoyed this soup I froze some and ate it for days. The only thing I did not put in it was the nutmeg as I am not crazy about the taste of it but maybe next time I will try a little in one bowl. I would recommend you try this recipe.


03/11/2013 12:52 AM

Rated this recipe:

I made this exactly as the recipe stated. And it was wonderful. Has a lovely sweet flavor!!


03/16/2013 01:51 AM

Rated this recipe:

OMG, this soup is great! I didn't have either VegiZest or Mrs. Dash, so I looked up what was in VegiZest and added the following as a substitute: one small finely chopped onion, two additional cloves minced garlic, 1 tablespoon nutritional yeast, and about 3/4 cup finely chopped parsley. I also increased the nutmeg to 3/4 teaspoon as I was afraid that, since I didn't have VegiZest or Mrs. Dash, it would be bland. The soup is a little on the sweet side so I wouldn't add any more nutmeg than that, nor did I replace the date sugar from the VegiZest with anything; I thought it might make the soup too sweet. I'm so pleased with the way the soup turned out that this recipe will be added as one of my favorites in my vegan kitchen. 5 stars!
This comment was last edited on 03/16/2013 01:51 AM


03/23/2013 09:44 PM

Rated this recipe:

I just started ETL and I do not like cauliflower but this soup wowed me. Even my family members who are not on ETL love this soup. So rich in flavor and texture.


03/24/2013 12:25 AM

Rated this recipe:

Wow! Love this a-m-a-zing soup! Only had 1/2 cup of cashews on hand, so used half cashews and half walnuts. Also, didn't have celery this time, so used just under 1 t. of celery seed. Used celery last time I made it and it tasted the same this time. My favorite soup so far!! Even my husband, who is super picky, likes it.


04/07/2013 11:53 PM

Rated this recipe:

Wonderful soup! I added 8 oz. thinly sliced mushrooms for more G-Bombs and only used 3/4 cup cashews. Will be making it often!


04/08/2013 07:58 PM

Rated this recipe:

This is a favorite of ours! Heavenly, creamy, tasty soup...
However, I learned the hard way that 2 Tbs of whatever Dr. Fuhrman's VegiZest is, is not the same as 2 Tbs of Mrs. Dash. Cut WAY back on the Mrs Dash. I used about 2 teaspoons to get the taste I wanted.


04/14/2013 09:05 AM

Rated this recipe:

Great soup-I like to use an immersion blender to make almost all the soup creamy. Afterwards I'll add the greens and some mushrooms. YUM!


04/17/2013 12:21 PM

Rated this recipe:

We enjoyed this soup very much!! I think this recipe can actually serve 8! Very filling.


05/07/2013 08:52 PM

Rated this recipe:

This soup was very delicious! Outside of the argument I got in with my wife about buying a juicer, this recipe was easy to make :)


05/11/2013 02:40 PM

Rated this recipe:

Used vegetable broth instead of water. Best soup ever!


05/21/2013 12:20 PM

Rated this recipe:

This is one of the best and easiest soups I have ever made! Hubby and I loved it and will be having it on a regular basis. I chose not to blend everything as we like to have some bites of veggies in our soup. Delicious.


05/23/2013 07:26 AM

Rated this recipe:

I thought the soup was good but pretty bland. I didn't have the VeggiZest and used other spices so that may have been the problem. Will make again but add some curry and maybe jalapeños. Also will use vegetable stock instead of water.


05/30/2013 07:31 PM

Rated this recipe:

Very good and ill make it again but there are other soups that are better. Very good

Stephanie L

06/29/2013 09:29 PM

Rated this recipe:

OMG!!! This soup is FANTASTIC!! It was easy and I added a little Cumin. Mmmm Mmmm Good!


07/18/2013 08:39 PM

Rated this recipe: (no rating)

My favorite. Loved this soup so much. Super easy to make.

Elaine Garces

07/20/2013 05:16 PM

Rated this recipe:

Delicious! Sweet tasting. Great soup for company also.


09/16/2013 10:49 PM

Rated this recipe:

This is always a favorite with our family. Lately I have been using yellow summer squash instead of the celery, and also add mushrooms. I have also blended in a can of low salt light beans such as great northern or garbanzos, and use less cashews. The beans give it more body and staying power!


11/16/2013 08:58 AM

Rated this recipe:

Added to the family "have again" list. Knew this was a hit when my husband asked to take the leftovers to work!


11/20/2013 09:59 AM

Rated this recipe:

Delicious and so easy to make. Beautiful color too :) made just as suggested no changes needed. Thank you!


12/02/2013 03:47 PM

Rated this recipe:

We love this soup. Made it for my granddaughters and they loved it. The 5-year old had two bowls.. Great for a cold evening.


12/23/2013 01:04 PM

Rated this recipe:

We LOVE this soup - our favorite ETL recipe so far. It is even better the next day. We added a few mushrooms and a dash of amino acids for flavor. We make it once a week at least!
This comment was last edited on 12/23/2013 01:07 PM


12/30/2013 10:24 PM

Rated this recipe:

I made this recipe and it made 16 C of soup!!! Granted the cauliflower was huge, it filled my dutch oven to the brim. Is it really only 4 servings? It's a pretty hearty soup.


03/10/2014 09:42 PM

Rated this recipe: (no rating)

Just made this and with a few changes it was fantastic & very filling. I didn't have any cashews
so I substituted almond butter, omitted the nutmeg and added curry. Had a few asparagus spears so I added them too. Recipe says it serves 4 but I thought it was more like 6. Will make again and can't wait to try it cold for hot summer days.
This comment was last edited on 03/10/2014 09:46 PM


03/16/2014 05:55 PM

Rated this recipe:

delicious. A little time consuming but so worth it. I pureed more that 2/3, almost all of it actually. Also added more garlic and a heaping teaspoon of hot chili garlic sauce (the red sauce) as hubby thought it was a wee bit bland. My favorite soup so far.


03/29/2014 08:37 PM

Rated this recipe:

Love this soup! I use frozen cauliflower to decrease the prep time. Have made this many times.


10/27/2014 09:44 PM

Rated this recipe:

This soup was better the next night after the flavors had time to blend. I did puree it all except the greens. Might do the greens next time too. Loved it.


11/11/2014 09:38 PM

Rated this recipe:

There is a reason this is the best recipe on :) It's amazing. I've made this for my family of 5 probably close to 30 times over the last 2.5 years. 3 of the 5 are under 7 and they love this soup. I typically make it by the letter of the recipe. It's so good as it is, there really is no reason to change it. If I do change it, it is usually adding 1/4 cup walnuts and reducing the cashews by the same amount - not because it makes it better taste wise, but because I like to think walnuts are amazing for your health. Other times I might throw in mushrooms, peppers or anything else that I need to get out of the frig. The soup is pretty forgiving I have found. It's hard to mess it up. Love this recipe. You might too if you whip it up!
This comment was last edited on 11/11/2014 09:38 PM


03/12/2015 02:03 PM

Rated this recipe:

I liked this soup alot, but I agree with kn1768 that the Mrs. Dash is way overpowering. I have ordered the VegiZest and i think it will make a big difference in the taste.


03/24/2015 08:44 PM

Rated this recipe:

By far the best I have tried! I made a double batch with three slight adjustments. First, I decided to use no-salt vegetable stock instead of water. Second, I only used 1 cup of raw cashews. Third, instead of leeks I used onions. Superb! It was the first time I tried kale cooked and it was fabulous, much better than cooked spinach. Mmmmmm
This comment was last edited on 03/24/2015 08:46 PM


03/26/2015 05:36 PM

Rated this recipe:

Great stuff. We make this frequently. For now we use the Vitamix to make the carrot juice and use a little water from the soup to make it. Actually we would give it a 4.5. Very easy to make.


03/29/2015 04:26 PM

Rated this recipe: (no rating)

Isn't 237 mg of sodium high for this soup? Where does the sodium come from?

JDallas replies:

11/09/2017 11:03 PM

Rated this recipe:

Celery is pretty high in sodium naturally.  It has a slightly salty taste when eaten raw.

Wendy F.

03/31/2015 04:58 PM

Rated this recipe:

I put this soup in my crock pot. IT WAS DELICIOUS!! But I felt the baby spinach really wasn't needed. The soup was great on it's own. Going to add this to my recipe file.


04/01/2015 08:14 PM

Rated this recipe:

I added a can of no salt added Cannelini beans. Plus i roasted half the cashews for 4 min at 350. They gave it such a wonderful flavor and the beans added more nutrients.


04/21/2015 05:18 PM

Rated this recipe:

This soup is amazing!!!! Will be putting this on my favorites list


07/07/2015 06:00 PM

Rated this recipe:

Wonderful soup!


07/23/2015 11:46 AM

Rated this recipe:

Guess I'm in the minority here. Made this as recipe states except used 2 cups low-sodium veg broth and 2 cups water instead of 4 cups water. Used steamed kale. It was bland and although we (hubby and I) finished it, we would not be excited about making it again.


09/23/2015 08:19 AM

Rated this recipe:

Love this recipe. My husband liked it too and he's not ETL.


09/23/2015 08:20 AM

Rated this recipe:

Love this recipe. My husband liked it too and he's not ETL.


10/09/2015 12:07 PM

Rated this recipe:

OMG! This soup is delicious. I prefer the spinach. If your new to nutratarian eating you could add a bit of chili to enhance the taste. We love it either way!


10/19/2015 12:00 AM

Rated this recipe:

Really the best soup I've had... Turned out rich like a chowder. Amazing!!


01/06/2016 11:18 AM

Rated this recipe:

my husband and I love this soup. Its, filling, delicious and easy to make!


01/20/2016 04:54 PM

Rated this recipe:

I love this soup! So creamy and rich tasting.


02/17/2016 11:06 PM

Rated this recipe:

I made my first batch as listed above, it was Delicious!

I made a second batch with the carrot juice and water for the broth along with nutmeg and ceylon cinnamon, with a batch of frozen vegetables. It was very good!!!!!!!

I will be making this again!

I did leave out the nuts and spinach on both rounds of making this recipe.

Thank you Dr. Fuhrman for this recipe!


07/13/2016 08:45 PM

Rated this recipe:

I love this recipe. I added some tumeric too and it was so delicious


11/02/2016 07:50 PM

Rated this recipe:

For beginner this was not bad but in the end I added more nutmeg, cinnamon, ground cloves and not too much but YES Braggs liquid amino's because I was definitely missing the salt.  My husband  tried before and after, he's not on the diet, his eyes lit up the second time around saying that he could definitely taste a big difference and it was much better. I enjoyed it. I agree with others that it's probably very versatile and you could do many things with this.

This comment was last edited on 11/03/2016 02:50 AM


12/29/2016 11:33 PM

Rated this recipe:

This soup is excellent! The only substitution I made was to use half a large onion chopped in place of the leeks because that's what I had on hand. My 17 yr old had seconds! 


03/11/2017 12:45 PM

Rated this recipe: (no rating)

This soup is delicious... Thanks for having such great tasting recipes.  

This comment was last edited on 03/11/2017 12:46 PM


03/28/2017 03:31 PM

Rated this recipe: (no rating)

Any good substitutes for the cashews in this recipe? Hemp seeds maybe? I am allergic to all tree nuts as well as peanuts, but seeds and other legumes are okay.  Would appreciate your suggestions, as this issues comes up in a lot of recipes. Thanks!

Eveleaf replies:

01/17/2018 06:31 PM

Rated this recipe: (no rating)

Hi Laurx. Personally I think hemp seeds are quite bitter, and would spoil the taste of the soup. Cashews are extremely mild and just used to thicken the soup and make it "creamy." You could use white (great northern or cannellini) beans instead. If blended, they will impart that "creaminess" without changing the flavor of the soup, though you will miss out on some of the natural fat of the cashews. 


10/19/2017 06:30 PM

Rated this recipe:

Awesome Love Love!! I didn't have the veggie zest so I used 1T Mrs. Dash Garlic & Herb and 1T Mrs. Dash Extra Spicy Seasoning blend. I kept the 1c of cashews and added 1t curry and 1t Berbere (salt free). Perfection!!


11/09/2017 11:10 PM

Rated this recipe:

This is truly my favorite nutritarian soup, and is right up there with favorite all around soup.  I don't usually have VegiZest, and I like things on the spicy side, so I use one tablespoon curry powder, and 1 teaspoon each of Mrs. Dash extra spicy, table blend, and original.  I've used Almond butter and sunflower seeds both to substitute cashews, and both work great.  Cashews give you the creamiest texture, but I have a friend who's allergic to them, so tried substitutes.  Pumpkin seeds would probably work too, but might need a pre-soak.


01/08/2018 08:48 AM

Rated this recipe: (no rating)

I made the soup and thought it tasted bland so i added to tase shredded coconut, curry, tumeric, and thai chili paste. I thought it was absolutely amazing!! 

Muggle Mom

05/10/2018 09:11 PM

Rated this recipe: (no rating)

I made it exactly as written. I love the texture and the color. The taste was somewhat bland/ lacking. I decided to doctor up individual portions so I can try some of the great suggestions in the reviews. I'll update once I've tried a few.


09/26/2018 10:05 PM

Rated this recipe:

Needed to use some broccoli and mushrooms so I modified the recipe to include those along with the cauliflower, and substituted onions for leeks since I didn't have the latter.  It was really good!  The next time I will be prepared to follow the recipe exactly, although it is hard to imagine it being any better.  I give it a 5.

This comment was last edited on 09/26/2018 10:09 PM


02/04/2019 12:06 AM

Rated this recipe:

This soup is amazing. I was asked to bring a soup to a dinner party in the middle of the winter. I doubled the recipe and used raw macadamia nuts instead of cashews and hemp. Needless to say, it was all gone and several asked for the recipe. I am trying to see where to add the rating and can't see after posting it. I give it a 5 stars for sure!

This comment was last edited on 02/04/2019 12:10 AM


05/21/2019 04:38 PM

Rated this recipe:

My flavors were cumin, red thai chili paste, turmeric and extra garlic (instead of nutmeg and vegi-zest although that combo sounds appealing).  Blended in a date for sweetness and added more carrots (since didn't have carrot juice - of course carrot juice would have provided more antioxidants and phytochemicals)).  Many compliments. This format of soup could have umpteen switch- ups by subbing various spices.


08/28/2019 05:04 PM

Rated this recipe:

Can this be made in the Instant Pot, if so how long should I cook it? I was trying to rate it 5 stars but it showed up as 4. We like this recipe a lot but I’d love to make it in the Instant Pot if possible. I also add a can of garbanzo beans to it

This comment was last edited on 08/28/2019 05:06 PM


01/12/2020 06:36 PM

Rated this recipe:



02/16/2020 02:01 AM

Rated this recipe: (no rating)

Is there a big difference in flavor from using fresh carrot juice (from home juicer) vs store bought carrot juice?  


06/09/2020 10:59 PM

Rated this recipe:

This soup has turned out excellent sometimes. And sometimes not.  I now buy carrot juice: The time saved makes it more fun.


01/09/2021 12:59 PM

Rated this recipe:

This was our dinner last tonight.  It was OK, but not great. I doubt I would want to eat it again.  1 out of 5.


01/31/2021 07:48 AM

Rated this recipe:

Wow.  I am surprised by the 1 star rating above.  This soup is amazing.  I have made it several times.  Sometimes, it seems a bit overwhelming to get it all together and make, but it is ALWAYS worth the effort.  The soup has SO much flavor.  You will never miss the salt.  I think the fresh juiced carrot juice is a critical ingredient.  Sometimes, I add a tablespoon or two of nutritional yeast, otherwise I prepare it as written. 


02/05/2021 06:57 PM

Rated this recipe:

Ummm... this was terrible. It looks green and despite adding curry powder, more seasoning and 1/4 tsp of salt, nothing has saved this big pot of bland. I am a very experienced cook and I have never made anything that was this awful. It is just nearly edible. I am completely baffled by these positive reviews. It gets 1-star for being healthy!


03/01/2021 05:06 PM

Rated this recipe: (no rating)

Absolutely delicious! The blend of leek, carrots nutmeg and cashews gives it an exotic taste ! Loved it. Very easy, Only some time chopping. Five stars

This comment was last edited on 03/01/2021 05:06 PM


03/08/2021 05:00 PM

Rated this recipe: (no rating)

This is sooooooo good and worth the work. Just freeze the extra! A serving is HUGE, but you will likely consume it all. 


03/15/2021 01:38 PM

Rated this recipe:

still delicioius and nutritious after all these years.


08/09/2021 09:17 PM

Rated this recipe: (no rating)

This soup was amazing!! Thank you! 


09/08/2021 07:09 PM

Rated this recipe:

Sooo  delicious and beautiful. It was a hit of my dinner party of people who thought vegan food  was not for them.  They had seconds and asked for the recipe! Showed them your books and where they could find it and so much more.!


01/08/2022 08:20 PM

Rated this recipe:

I was really looking forward to this soup after all the amazing comments but to be honest, I wasn't impressed. I won't make it again. Also, note that the recipe indicates four servings. These are very generous servings (I feel like it's closer to 7-8 typical serving sizes). I'm single and made this as part of my weekly food prep (thinking I'd have it four times). I'm going to try and freeze half the batch. I guess you win some and lose some with the recipes offered here. Hopefully you'll have a different experience. Well wishes! :)


03/30/2022 09:28 PM

Rated this recipe:

Really great tasting soup. I have also made with a substitute for the 4c water, using only 1c water + 2c nice quality no salt vegetable broth + 1c all natural no additives carrot juice and that added even more flavor. Truly a lovely soup. Have also subbed fresh greens with frozen (cheaper, easier to store, higher nutrient quality).


08/22/2022 06:36 PM

Rated this recipe:

We keep this on rotation for the whole fam! Yum 


10/19/2022 01:37 PM

Rated this recipe:

This is perhaps the best recipe on this website. I've been making it for years and never tire of the rich, delicious flavor. 


01/22/2023 09:22 PM

Rated this recipe:

Delicious and looks high end

healthy Nana

10/17/2023 05:05 PM

Rated this recipe:

This is a favorite soup for our family!!

This comment was last edited on 10/17/2023 05:05 PM

Howard F

10/30/2023 05:18 PM

Rated this recipe: (no rating)

Can anyone suggest how to prepare this soup in the 6 qt instant pot?


01/07/2024 08:54 PM

Rated this recipe:

This is a very hearty and flavorful soup. However I had to add additional seasoning so that it would be a little bit more tasty for my palate. This soup makes more than four servings so be prepared to put some in containers and in the freezer.

This comment was last edited on 01/07/2024 08:54 PM


01/23/2024 10:05 AM

Rated this recipe:

Was really surprisingly tasty. I made a lot of tweeks since I was missing some ingredients. Doubled the carrots as no carrot juice, pine nuts-macademian nuts-northern beans instead of cashews, garama masala instead of nutmeg, yellow onion instead of leeks.  Overall really great!! Loved the combo of pieces of  veggies with the majority a smooth soup.