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bariatric soup recipes - Image 3

Creamy Roasted Cauliflower & White Bean Soup

A velvety, protein-rich soup that's incredibly satisfying. Roasting the cauliflower first unlocks deep, nutty flavors, while cannellini beans add creaminess and essential protein without heavy cream.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Main
Cuisine: American
Calories: 180

Ingredients
  

  • 1 large head Cauliflower cut into florets (about 6 cups)
  • 1 tbsp Olive oil extra virgin
  • 1 Yellow onion diced
  • 2 cloves Garlic minced
  • 4 cups Low-sodium chicken or vegetable broth
  • 1 15.5 oz can Cannellini beans rinsed and drained
  • 1/2 cup Plain Greek yogurt full-fat or 2% for creaminess
  • 1 tsp Fresh thyme leaves or 1/2 tsp dried
  • to taste Salt and black pepper
  • Fresh chives for garnish (optional)

Equipment

  • Large baking sheet
  • Large pot or Dutch oven (4-6 quart)
  • High-powered blender or immersion blender
  • Cutting board and chef's knife

Method
 

  1. Preheat your oven to 425°F (220°C). On a large baking sheet, toss the cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Roast for 25-30 minutes, tossing halfway, until the edges are deeply caramelized and golden brown. This step is non-negotiable for maximum flavor—trust me, it transforms the soup.
  2. While the cauliflower roasts, heat the remaining 1/2 tablespoon of oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook for 5-7 minutes until soft and translucent. Add the minced garlic and cook for just 30 seconds until fragrant—don't let it brown.
  3. To the pot, add the roasted cauliflower, drained cannellini beans, fresh thyme, and broth. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and let it cook gently for 15 minutes. This allows all the flavors to meld beautifully.
  4. Carefully transfer the soup in batches to a high-powered blender. Tip from me: always leave the vent hole in the blender lid open and cover it with a folded kitchen towel to prevent steam explosions. Blend until completely smooth and velvety.
  5. Return the pureed soup to the pot over low heat. Whisk in the Greek yogurt until fully incorporated and the soup is warmed through. Taste and adjust seasoning with salt and pepper. Serve warm, garnished with fresh chives if desired.

Notes

Chef's Tips:
• For a smoother texture, pass the blended soup through a fine-mesh sieve.
• Do not boil the soup after adding the Greek yogurt, as it may curdle.
• Serve with a sprinkle of grated Parmesan for an extra flavor boost.
Food Safety:
• Cool soup to room temperature before refrigerating to prevent bacterial growth.
• Store in airtight containers and consume within 3-4 days.