Cauliflower & White Bean Soup with Herb Croutons

4.3
(3)
3 Reviews

Pureed cauliflower lends a creamy, silky texture to this vegetarian white bean soup without using a drop of dairy.

By
Adam Dolge
Headshot of Adam wearing a blue button up shirt on a white background
Adam Dolge

Adam Dolge is an award-winning journalist, freelance writer and recipe developer. He is the author and food photographer for the blog The Real Recipes, where he shares recipes inspired by his experience working for food magazines and professional test kitchens.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
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Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Cauliflower & White Bean Soup with Herb Croutons
Active Time:
25 mins
Total Time:
45 mins
Servings:
4
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie
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Ingredients

  • 4 tablespoons extra-virgin olive oil, divided

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • 2 teaspoons minced fresh sage, divided

  • 2 teaspoons minced fresh thyme, divided, plus more for garnish

  • 6 cups cauliflower florets (1 medium head)

  • 4 cups low-sodium vegetable or no-chicken broth

  • 1 15-ounce can no-salt-added white beans, rinsed

  • ½ teaspoon ground pepper

  • ¼ teaspoon salt

  • 2 slices whole-wheat sandwich bread (3 ounces), cut into 1/2-inch cubes

Directions

  1. Preheat oven to 400°F.

  2. Heat 2 tablespoons oil in a large pot over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Add garlic and 1 teaspoon each sage and thyme; cook until fragrant, about 1 minute. Stir in cauliflower, broth, beans, pepper and salt. Bring to a boil. Reduce heat to maintain a simmer, cover and cook until the cauliflower is very tender, 15 to 20 minutes.

  3. Meanwhile, spread bread on a rimmed baking sheet and bake until golden brown, about 10 minutes. Transfer to a medium bowl and toss with 1 tablespoon oil and the remaining 1 teaspoon each sage and thyme.

  4. Puree the soup using an immersion blender (or in batches in a regular blender) until smooth. (Use caution when blending hot liquids.) Serve the soup with the croutons and drizzled with the remaining 1 tablespoon oil and sprinkled with more thyme, if desired.

Tips

To make ahead: Refrigerate soup for up to 3 days.

Originally appeared: EatingWell Magazine, November 2020

Nutrition Facts (per serving)

315 Calories
16g Fat
35g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 3/4 cups soup & 1/3 cup croutons
Calories 315
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 10g 36%
Total Sugars 7g
Protein 10g 20%
Total Fat 16g 21%
Saturated Fat 2g 10%
Vitamin A 29IU 1%
Sodium 432mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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