Recipe How To Make Creamy Carrot And Cauliflower Soup

How can creamy soup be made without cream? The trick is using reduced-fat Greek yogurt to get that creamy texture. Pureed carrots and cauliflower also add to the delicious mouthfeel. Both vegetables also provide a whopping 60% and 160% of the antioxidant vitamins C and A, respectively. Nutrition (per serving) Calories: 110; total fat: 5g; saturated fat: 1g; protein: 3g; carbohydrates: 14g; sugar: 6g; fiber: 4g; cholesterol: 0mg; sodium: 190mg Recipe and photo by Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in Jersey City, NJ.

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Makes 6 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

2 Tbsp olive oil, divided 1 medium yellow onion, diced 2 cloves garlic, minced 4 large carrots, chopped ½ medium head cauliflower, chopped ½ tsp ground turmeric ½ tsp ground cinnamon 4 cups low-sodium vegetable broth ¼ cup 2% fat plain Greek yogurt, divided ¼ cup dry-roasted pumpkin seeds, divided ⅛ tsp salt Black pepper, to taste

How to make it

In a soup pot, heat 1Tbsp oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes. Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 tsp yogurt, and 2 tsp pumpkin seeds.

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How can creamy soup be made without cream? The trick is using reduced-fat Greek yogurt to get that creamy texture. Pureed carrots and cauliflower also add to the delicious mouthfeel. Both vegetables also provide a whopping 60% and 160% of the antioxidant vitamins C and A, respectively.

Nutrition (per serving)

Calories: 110; total fat: 5g; saturated fat: 1g; protein: 3g; carbohydrates: 14g; sugar: 6g; fiber: 4g; cholesterol: 0mg; sodium: 190mg

Recipe and photo by Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in Jersey City, NJ.

For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!

Makes 6 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

2 Tbsp olive oil, divided 1 medium yellow onion, diced 2 cloves garlic, minced 4 large carrots, chopped ½ medium head cauliflower, chopped ½ tsp ground turmeric ½ tsp ground cinnamon 4 cups low-sodium vegetable broth ¼ cup 2% fat plain Greek yogurt, divided ¼ cup dry-roasted pumpkin seeds, divided ⅛ tsp salt Black pepper, to taste

How to make it

In a soup pot, heat 1Tbsp oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes. Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 tsp yogurt, and 2 tsp pumpkin seeds.

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Makes 6 servings

Prep time 10 min.

Cook time 40 min.

Ingredients

2 Tbsp olive oil, divided 1 medium yellow onion, diced 2 cloves garlic, minced 4 large carrots, chopped ½ medium head cauliflower, chopped ½ tsp ground turmeric ½ tsp ground cinnamon 4 cups low-sodium vegetable broth ¼ cup 2% fat plain Greek yogurt, divided ¼ cup dry-roasted pumpkin seeds, divided ⅛ tsp salt Black pepper, to taste

How to make it

In a soup pot, heat 1Tbsp oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes. Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 tsp yogurt, and 2 tsp pumpkin seeds.

Makes 6 servings

Prep time 10 min.

Cook time 40 min.

Prep time 10 min.

Cook time 40 min.

Prep time

10 min.

Cook time

40 min.

Ingredients

• 2 Tbsp olive oil, divided
• 1 medium yellow onion, diced
• 2 cloves garlic, minced
• 4 large carrots, chopped
• ½ medium head cauliflower, chopped
• ½ tsp ground turmeric
• ½ tsp ground cinnamon
• 4 cups low-sodium vegetable broth
• ¼ cup 2% fat plain Greek yogurt, divided
• ¼ cup dry-roasted pumpkin seeds, divided
• ⅛ tsp salt
• Black pepper, to taste

How to make it

In a soup pot, heat 1Tbsp oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes. Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 tsp yogurt, and 2 tsp pumpkin seeds.

In a soup pot, heat 1Tbsp oil over medium heat. Add onion and garlic, stirring occasionally until softened, about 3 minutes. Stir in carrots and cauliflower, along with salt and remaining olive oil. Add turmeric and cinnamon. Cook about 5 minutes, stirring frequently. Cover vegetables with broth. Place lid on pot, and bring to a boil over high heat. Reduce heat to maintain a lively simmer, and cook until vegetables are very tender, about 30 minutes.

Using an immersion blender, puree the soup until smooth. (Alternatively, puree the soup in a blender in batches.) Serve hot or cold in a small bowl. Top each serving with black pepper, 2 tsp yogurt, and 2 tsp pumpkin seeds.

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