Real Food Rating

Creamy Cauliflower and Bean Soup

May 26, 2025

65 mins

medium

Serves 6-8

As a busy parent, you’ll love this delicious Creamy Cauliflower Soup. It’s the perfect family meal, quick and easy to prepare for those hectic weeknights when you want to serve something warm and hearty. Packed with nutrient-rich beans that provide fiber, protein, and calcium, and cauliflower loaded with vitamins A, C, K, and folate, this soup not only supports immune health but also delights with its creamy garlic and herb flavors that your kids will adore.

 

What I also love about this recipe is its simplicity and the use of everyday ingredients that are both nourishing and budget-friendly. The creamy texture, achieved with the help of a high-speed blender or stick blender, makes it a hit even with the little ones. Plus, the addition of crunchy Dijon croutons provides that extra bit of fun and texture that kids adore.

 

Let’s get cooking and create a meal that brings joy, warmth, and health to your family table!

 

DIETARY: VEG, EF, NF

AGE GROUP: 8 months+

DIFFICULTY LEVEL: Beginner

SERVES: 6- 8

PREP: 25 mins

COOK: 35-40 mins

EQUIPMENT: High-speed blender/Stick-blender

 

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Ingredients

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Multiply the recipe to prep extras for the week.
1 tbsp (20ml) extra virgin olive oil
1 brown onion (60g), peeled and diced
3 garlic cloves (15g), peeled and minced
1 small head of cauliflower (400g), rinsed and roughly chopped
400g canned white beans, drained and rinsed
4 cups (1L) vegetable stock
½ tsp (1g) dried thyme
½ tsp (1g) dried rosemary
Sea salt and pepper, to taste
Dijon Croutons & Optional toppings:
6 slices of wholemeal sourdough
3 tbsp (60g) unsalted butter, melted
1 tbsp (25g) Dijon mustard
Sea salt and pepper, to taste
Fresh thyme and rosemary
Parmesan, finely grated

Directions

1.
Preheat the oven to 200°C and line a baking tray with baking paper.
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2.
Heat oil in a large pot over medium heat
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3.
Add onion and garlic and cook for 4-5 mins until softened.
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4.
Add cauliflower, beans, stock, seasonings and herbs and bring to a boil.
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5.
Reduce to a simmer, cover and cook for 15-20 mins or until cauliflower is tender. Using a stick blender or blender, blend soup until smooth and creamy.
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6.
To make the croutons, whisk together melted butter and mustard in a bowl.
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7.
Cut bread into small cubes and add to the butter mix. Season with salt and pepper and toss until all the croutons are coated with the mixture.
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8.
Place croutons on the baking tray and bake for 10-12 mins or until golden and toasty.
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9.
Serve hot soup with finely grated parmesan, croutons and fresh herbs.
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Notes

Storing leftovers: Store in an airtight container in the fridge for up to 3-4 days or freeze for up to 4 months.
Prep tips: Prep the croutons the day before and store in an airtight container in a cool, dry place.
Allergies: For a dairy-free version: Swap butter for olive oil and leave out parmesan cheese. For a gluten-free version: Swap sourdough with gluten-free sourdough or toast.
Easy ingredient swaps: Swap cauliflower for broccoli. Swap beans for chickpeas or white beans of choice. Swap herbs for herbs of choice.
Additional boosters: Work some crushed nuts into the dough before baking. For a sweet version: Add a handful of raisins to the batter before baking and sprinkle with cinnamon.
Baby-friendly version: Leave out salt and pepper, and omit croutons
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