This delicious and healthy Cauliflower And Pinto Bean Soup is a light yet filling soup. It's made with crunchy cauliflower, protein-packed Pinto beans and is perfect for when you don't want to be weighed down by a heavy meal.
Normally people think of soup as necessary comfort food for cold, winter days or rainy evenings that leave a chill in the air - and rightfully so, because healthy vegetable and bean soups, hearty chowders, and filling stews are divine at such times.
However, not so much in balmier weather when you want to be active and enjoy the cool breezes and warm sun.
But this Cauliflower and Pinto Bean Soup soup is light and refreshing all year long and especially perfect for those warmer weather days when you want to eat and feel satisfied, but keep it light enough to be active and not feel weighted down.
It not only tastes great, but this spring soup with vegetables will give your body some great immune boosting help.
Why This Recipe Works
- the cauliflower, beans, and potatoes provide plenty of nutritious (and delicious) veggies that will keep you full even without feeling stuffed;
- the savory additions of onion, garlic, and herbs load this spring soup with flavor;
- it's versatile. Apart from the cauliflower, you can throw in any other vegetables that you have in your fridge. Pinto beans can also be substituted for Cannellini beans or Kidney beans;
- it's quick and easy. Ready in just 35 minutes, this wonderful Cauliflower Beans Soup make a healthy and satisfying meal for busy weekdays.
Here's an overview of the specific ingredients for this recipe. For the exact ingredients and measurements, please scroll to the recipe card below.
While many spring soups are chilled and/or made with a puree, this spring soup with cauliflower and beans is tomato and vegetable broth based.
- carrots are a powerful source of nutrition with much needed beta carotene for eye health, as well as plenty of antioxidants;
- garlic and onions are known for keeping your body healthy, helping boost your immune system and fighting existing infections. They are often used together because their flavors pair so beautifully, and they work well with one another for your health, too;
- cauliflower. One of the healthiest cruciferous vegetables. To get the most health benefits Dr. Greger recommends chopping the cauliflower 40 minutes prior to cooking it. Loaded with vitamins, minerals, fiber, antioxidants, and nutrients, it's a low carb powerhouse that is also filling. Cauliflower has become very popular as a replacement for starchier rices and grains;
- potatoes. Many people dismiss potatoes as lacking in nutrition, but it's actually not true. A single serving of potatoes contains about one third your daily allotment of Vitamin C;
- beans are high in folates, a good source of vegetarian protein, filling, and provide necessary fiber for your body. They are also rich in B vitamins. In this Cauliflower Bean Soup recipe used Pinto beans, because that's what I had. You can replace them with Cannellini beans, Great Northern Beans or Kidney beans;
- broth. You can start with homemade vegetable broth, canned broth, or even vegetable bouillon cubes and use tomato sauce to create the foundation for the soup.
1. Start off by heating up a vegetable broth in a large pot and over medium heat. At the same time, heat olive oil in a medium sauté pan and over medium heat. Add onion, carrot and sauté for 5 minutes.
2. Stir in cauliflower and continue cooking for another 5 minutes. Add Italian seasoning, ½ tsp of salt and ¼ tsp of pepper. Remove pan from the heat and set aside.
3. Meanwhile, dilute tomato paste in the remaining vegetable broth. It's best to use a hand whisk.
4. Add potatoes to a pot with a broth and cook for 10 minutes until potatoes are tender but not fully cooked. Stir in Pinto beans, sauteed onion and cauliflower, tomato paste and cook soup for another 5 minutes.
5. Season the soup with the remaining salt. Add garlic, let it infuse the soup for a minute and remove from the heat. Adjust the seasoning.
6. Divide Cauliflower Bean soup among the bowls and serve with a dollop of vegan sour cream, chopped dill and some toasted baguette if you want.
💭 Expert Tips To Make This Perfectly
Don't underestimate the addition of garlic in the end. Unlike most recipes that call for sautéing garlic in olive oil, I recommend adding it in the very end and cooking for no more than 1 minute.
This simple step really unleashes a true garlic flavor and will make this Cauliflower and Beans soup even more aromatic and delicious.
🥣 Frequently Asked Questions
Absolutely! Double the batch and portion it out among freezer-friendly bags allowing some room for expansion. Lay them flat in the freezer and freeze for up to 3 months.
Yes! You will have to soak them overnight and then cook separately before making the soup. For this recipe you will need to use about ½ cup of dry beans.
You can substitute with dry thyme or oregano.
Yes! Frozen cauliflower is great for when you don't have a fresh one. Plus, it's already comes pre-chopped which will cut down on prep time.
🥣 Similar Recipes
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Healthy Cauliflower Bean Soup
- 2 tbsp olive oil
- 1 medium onion
- 1 medium carrot
- ½ medium cauliflower cut into florets
- ¼ c tomato paste
- 4 medium potatoes cubed
- 5 c vegetable broth
- 1 can Pinto beans drained and rinsed
- 1 tsp Italian seasoning
- 1 tsp salt
- ¼ tsp pepper
- 4 cloves garlic pushed through a garlic press
- 3 tbsp dill chopped, for serving
- 4 tbsp sour cream optional, for serving
- In a large pot bring 4 cup of vegetable broth to a boil. Meanwhile heat olive oil in a medium sauté pan and over medium heat. Add onion, carrot and sauté for 7 minutes until translucent.
- Stir in cauliflower and continue cooking for another 5 minutes. Add Italian seasoning, ½ tsp of salt and ¼ tsp of pepper. Remove pan from the heat and set aside.
- Meanwhile, dilute tomato paste in the remaining 1 cup of vegetable broth.
- Add potatoes to a pot with a broth and cook for 10 minutes until potatoes are tender but not fully cooked. Stir in beans, sauteed onion and cauliflower, tomato paste and cook for another 5 minutes.
- Season the soup with the remaining ½ tsp of salt. Add garlic, let it infuse the soup for a minute and remove from the heat. Adjust the seasoning.
- Divide Cauliflower Bean soup among the bowls and serve with a dollop of sour cream and chopped dill.