- Dish type
- Bean and lentil soup
- Bean soup
Delicious low-fat, simple-to-make soup, suitable for a light supper or starter. Veggie friendly.
12 people made this
- 2 teaspoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- 600ml hot stock
- 1 cauliflower, roughly chopped
- 1 (400g) tin butter beans
- 1 teaspoon dried dill
- 1/4 teaspoon grated nutmeg
- salt and white pepper
MethodPrep:10min ›Cook:30min ›Ready in:40min
- Saute the onions in olive oil over a medium-low heat until soft but not browned. Add garlic and fry for a futher 2 minutes.
- Add the hot stock and chopped cauliflower and bring to the boil, simmer for a further 20 minutes or until the cauliflower is soft.
- Add the butter beans, dill and nutmeg and warm through.
- Remove from the heat and puree in a food processor.
- Add salt and white pepper to taste, along with more water if necessary. Serve and enjoy!
Reviews & ratingsAverage global rating:(3)
Reviews in English (3)
We added potato and cream. Yum yum-07 Jul 2013
Butter Bean Stew with Cauliflower Steaks
Say hello to your new go-to dish that is easy, flavorful and satisfying!
We all have those moments when food needs to be made—for dinner, for a party, for lunches during the upcoming week—and we are utterly unprepared.
Today I present to you the perfect gluten-free and vegan* meal that is super customizable, effortlessly gourmet, healthy and comes together in only 45 minutes.
Let’s make some butter bean stew with cauliflower steaks!
This stew has become a staple around here. Everyone loves a cozy, veggie-packed stew. My stew also pairs perfectly with just about anything I serve it with. When topped with big cauliflower steaks, a couple fried eggs and my favorite pesto, these bowls feel like something straight out of a fancy, hip, restaurant.
I love making the butter bean stew portion of this on a Sunday night for dinner. The leftovers make easy lunches and taste great served with whatever grains—like quinoa or rice—that I happen to have cooked up for a different meal.
This recipe is so customizable. If you don’t happen to have green beans, leave them out and don’t think twice, it will taste amazing. Throw in your favorite Mexican seasoning blend and you’ve got yourself a spicy southwest dish! Ditch the fancy butter beans and throw in the cannelloni beans you’ve had in your pantry for 3 months! You do you and this recipe will still love you for it!
I hope this stew becomes a go-to for you! It is:
& so flavorful
If you like this recipe you might also like my Late Summer Salad with Tahini Dressing, Summer Corn Chowder, Summer Dill Potato Salad, or Avocado Pesto Pasta Salad.
If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!
How we make this roasted cauliflower and almond soup so creamy
You may be wondering if I am using coconut milk, or another plant milk concoction, to achieve a creamy texture. Or even beans. You can add these, but this isn’t the secret.
The secret is the almonds. Blended nuts and seeds are my favourite way to not only give a protein boost, but get that all-important creamy mouthfeel. Always using unsalted and home-roasted nuts, these are the almost perfect way to add body and silken texture to smooth vegan soups. If you’ve not tried this little trick, you really must. It works superbly for almost any soup you can think of.
I first tried blending roasted nuts in soup with this 2013 Creamy Broccoli and Basil Soup. In this recipe I instruct you to soak the nuts first and blend on their own. But now that I have a (affiliate link) decent blender, I do everything together. So, nuts + good blender = creamy soup.
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Place 1 large head washed and trimmed cauliflower, right side up, in a microwaveable dish with a lid. Add 1/4 cup water. Cover and microwave on high 8 minutes. Let cauliflower sit, covered, in the microwave while you prepare the buttered breadcrumbs.
Meanwhile, in a small skillet, melt butter and add the finely chopped almonds, cooking slowly to brown. Stir in dry breadcrumbs and cook about 1 minute or until crisp.
Remove cooked cauliflower from a cooking dish, drain quickly, and place on a serving plate. Spoon buttered almond breadcrumbs over and sprinkle with chopped parsley and dill.
Frequently Asked Questions
Is cauliflower rice healthy?
Absolutely! Cauliflower is low in calories, high in fiber, and rich in many nutrients. It’s become pretty darn popular recently and we’re happy about that! Since cauliflower doesn’t have an overpowering flavor, you can adapt it to lots of different cuisines. In the case of this cauliflower rice recipe, we add lots of herbs for unbelievable flavor. This recipe is gluten-free, keto friendly, low-carb, and if you substitute the butter for olive oil, is vegan and plant-based.
How long does cauliflower rice last?
As written, this cooked cauliflower rice lasts up to 2 days in the fridge.
Can I prepare cauliflower rice ahead of time?
Yes! You can prep the cauliflower well in advance and then cook it another day. After ricing the cauliflower, transfer the rice crumbles to a food-safe container and refrigerate up to four days or freeze a month or more.
More Healthy Cauliflower Recipes
- Have you tried our mashed cauliflower yet? We make it ultra creamy and love it!
- Try these Perfectly golden brown and tender cauliflower steaks topped with our favorite zesty, green chimichurri sauce.
- I love this parmesan lemon roasted cauliflower. It’s so easy to make and tastes incredible. We also shared a Thai curry version that you might enjoy.
- If you love buffalo wings, try our baked buffalo cauliflower wings. Everyone loves them.
- Our chili lime roasted cauliflower combines perfectly roasted and browned cauliflower, ultra-flavorful spices, and fresh lime juice for an almost addictive cauliflower dish!
Quintessentially autumn: cauliflower, butter bean & dill soup
Carrying on from my post about everything you need to know to be “Living well in autumn“, I prepared this delicious soup that sums up the essence of the season in one bowl.
Chinese medicine five element theory assigns autumn to the metal element. The colour associated with the metal element is white. The flavour is pungent. Although we can add a nice mix of bitter and sour to this. We use cooking methods that take a little longer but preserve fluid content (such as soups) to benefit our Lungs, Large Intestine and skin. Foods that are neutral to warming are ideal depending on how far through autumn you find yourself. This concept is further explained in the living well in autumn link above.
The dish that pops into my head as quintessentially autumn is cauliflower soup. It is white, creamy and nourishing, which a slight pungent and warming quality. It was a childhood favourite for me. Perhaps this is because as a dairy-free child, cauliflower soup offered a soothing, ‘creaminess’ not found often in the rest of my diet. In addition to the texture, I also think I just enjoyed the flavour. Fans of cauliflower cheese will know what I’m talking about.
Some of the key ingredients in this soup and their Chinese medicine properties are:
- Cauliflower (of course) – Neutral-cooling and nourishes Yin. It is said to be sweet and slightly bitter, benefitting the Stomach, Spleen, Lung and Large Intestine.
- Butter beans – Neutral-cooling and sweet, these beans nourish Yin and benefit the Liver, Lungs and skin.
- Onion and garlic – Garlic is hot and onions are warming. They are pungent and may also be sweet. They benefit the Lung, Large Intestine, Stomach and Spleen.
- Dill – Warming, pungent and slightly bitter.
- Nutmeg – Warming and pungent.
Here is the recipe for cauliflower, butter bean and dill soup. You’ll be eating in about 30 minutes – it’s quick to cook. I used one and a half tablespoons of fresh dill rather than the dried herb. I do love dill. And for those with food sensitivities, it is free from dairy, gluten and eggs. It’s a good meat-free dish too as the beans add some protein and contribute to satiety.
To book an appointment at the clinic or further information on Chinese Medicine contact Dr Sarah George (Acupuncture). Sarah is a practitioner of acupuncture (AHPRA registered), massage therapy and natural health.
Cauliflower Potato Soup
We created this delicious Cauliflower Potato Soup with a beautiful head of cauliflower we got at the market. It looked so pretty we hated to cut it up!
We spent most of New Year’s Day 2018 in the kitchen experimenting with new recipes and this was one of them. We also made Ginger Vinaigrette Beets, a Spinach Salad and a failed attempt at Sweet Potato Pie.
Cauliflower is a cruciferous vegetable in the same family as broccoli and Brussel Sprouts. That means it’s one of the best vegetables you can eat. And with only 156 calories, this filling soup is also great for your weight loss goals.
If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant based eating.
- 1 medium cauliflower chopped
- 4 medium potatoes peeled and chopped
- 1 medium onion chopped
- 8 1/4 cup vegetable broth
- 1 tbsp garlic chopped
- 1 tsp thyme dried
- 1/2 tsp oregano dried
- 1 tbsp parsley fresh or 1 tsp dried
- 1 tsp salt or to taste (optional)
- 1/4 tsp black pepper or to taste
Serving size is 1 cup of Cauliflower Potato Soup.
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Vegan Creamy Cauliflower Mushroom Soup
This vegan creamy cauliflower mushroom soup is brimming with good-for-you ingredients yet you’d never know it based on taste. Its savory, rich, and oh-so-creamy base is made with a combination of nourishing cauliflower-cashew cream and vegetable broth.
Along with the quickly mounting praise for this soup and this soup came many requests for a mushroom variation. I have another cream of mushroom soup recipe in the archives, but this new version has already taken hold as my favorite of the two.
It has a super smooth base (←my goodness, was it tempting to say "souper" there).
It's packed with two pounds of mushrooms (and can accommodate even more if you'd like).
And you'd never know it's "healthy". Whatever in the world that means anymore. You know what's healthy? Honoring your body. Period. So perhaps a better word to describe the beneficial properties of this soup would be "nourishing".
Either way, this cream of mushroom soup is packed with vitamins and minerals, tastes like straight butter and cream, and is ultra satisfying. A win-win-win in my book.
To make this cozy, creamy soup, you'll bring a large pot of water to a boil and add 4(ish) cups of fresh or frozen cauliflower florets (I use a one-pound bag of frozen cauliflower). Boil the florets until fork-tender (about 8 minutes) and set aside.
While the cauliflower boils, trim and slice two to three pounds of cremini mushrooms (or your mushrooms of choice—a mix of wild mushrooms would be divine in this recipe) and dice an onion. Heat a bit of olive oil in a large stockpot and add the mushrooms and onion. Sauté the vegetables for 5 minutes, or until they begin to soften.
Then, add three cloves minced garlic and continue to cook for another minute, or until the garlic softens.
Next, add two cups of vegetable broth to the pot, increase the heat, and bring the mixture to a boil. Once boiling, reduce the heat, cover, and simmer for 10 minutes.
Meanwhile, add the reserved boiled cauliflower to a high-speed blender along with raw cashews, nutritional yeast, fresh lemon juice, and sea salt. Blend on high until super smooth and creamy.
Once the soup base has finished simmering, add the creamy cauliflower-cashew mixture to the pot.
Increase the heat to medium-low and simmer for 6 to 10 more minutes, or until it begins to thicken and reduce.
Taste and generously season with more sea salt and lots of freshly ground black pepper.
Once the soup is ready, ladle it into bowls and serve warm.
I like to top mine with a drizzle of olive oil and a bit of fresh parsley and serve alongside plenty of multigrain bread for dipping.
Roasted whole cauliflower with creme fraiche
Keep all the leaves on the head of cauliflower for this: when roasted, they are deliciously crisp and tasty. The addition of a few chopped anchovies would be a flavoursome addition to the butter: you won’t need the salt if you do this. I like to serve this in the centre of the table, for people to share with drinks at the start of a meal. We break the cauliflower apart with our hands (let it cool down a little first), dip the individual florets and crisp green leaves into the creme fraiche sauce and sprinkle with salt. For those who prefer eating with a knife and fork on separate small plates, just cut the cauli into quarters and serve individually. Serves four as a starter.
1 large cauliflower with its leaves intact
150g creme fraiche
1 tbsp lemon juice
70g unsalted butter, softened to room temperature
3 tbsp olive oil
Coarse sea salt
Using a pair of scissors, lightly trim the leaves at the top of the cauliflower, so that about 5cm of the cauliflower’s head is exposed.
Fill a pan large enough to fit the cauliflower in salty water. Bring to a boil and carefully lower in the cauliflower exposed head down: don’t worry if the base sticks out a little. Bring back to a boil, cook for six minutes, then transfer the cauliflower to a colander, exposed head down. Set aside for 10 minutes, to drain and cool.
Heat the oven to 170C/335F/gas mark 3. Mix together the creme fraiche and lemon juice, and set aside in the fridge until required.
Mix the butter with the oil. Put the cauliflower stem side down in a medium baking tray and spread the butter mix all over the white flower. Sprinkle over a teaspoon and a quarter of salt, and roast for an hour and a half to two hours, basting the cauliflower with the buttery juices five or six times during cooking. The cauliflower is done when it’s super-tender and a dark golden-brown, and the leaves are crisp and charred. Remove from the oven and serve with the lemony creme fraiche and a little extra salt for sprinkling on topalongside.