Use tender stalk parts
Peel the outer fibrous part and finely cut the tender interior. Weigh only edible trimmed material.
European Recipe
Creamy cauliflower soup with sunflower kernels
Some kernels cook in the soup and are blended. The rest are lightly toasted and scattered on top.
Total time
40 min
Calories
412 kcal
Servings
2 servings
Difficulty
Easy
Why this recipe works
Creamy soup without cream
Fully tender cauliflower and finely blended kernels give the soup texture. Lemon goes in at the end. The recipe makes two plant-based main servings including rye bread.
Vegetarian Dinners
Autumn Recipes
Vegetables
Recipe
Creamy cauliflower soup with sunflower kernels
Finely pureed cauliflower with sunflower kernels and lemon, served with rye bread.
Ingredients
2 servings
Method
-
1
Toast kernels and cut vegetables
Wash cauliflower, divide florets small and finely dice tender peeled stalk parts. Chop onion. Lightly toast 20 g sunflower kernels in a large dry pot over medium heat for about 2 minutes, moving them around. Remove and set aside.
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2
Cook the soup
Heat oil in the same pot. Soften onion for about 2 minutes. Add cauliflower, remaining 20 g sunflower kernels, water, salt and pepper. Bring to the boil and gently cook covered for about 18 to 20 minutes until cauliflower is fully tender. Cook longer if needed.
-
3
Blend finely
Remove pot from the heat. Carefully blend as smoothly as possible with a suitable immersion blender. Fully blend the cooked kernels too, without straining. Stir in lemon juice. If too thick, add a little water and heat fully again.
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4
Portion
Divide soup between two bowls and add all toasted kernels on top. Serve immediately with all the rye bread. This makes two plant-based main servings without added cream or another topping.
Kitchen know-how
Tips for Creamy cauliflower soup with sunflower kernels
Do not toast kernels dark
Sunflower kernels burn quickly. Remove from the hot pot once lightly coloured.
Variations
How to adapt this recipe
Replace cauliflower with the same raw trimmed weight of broccoli. Adjust cooking time and texture; nutrition changes.
Replace rye bread with the same weight of plain wheat bread. Flavour and nutrition change.
Nutrition per serving
412kcal
45.5 gCarbohydrates
16.6 gProtein
16.2 gFat
Values are estimates per serving and may vary depending on the ingredients, brands, portion size and preparation method used.
Frequently asked questions
FAQ about Creamy cauliflower soup with sunflower kernels
No. Tender cauliflower and sunflower kernels cooked in the soup are blended finely. The creamy texture comes without dairy.
No. Half cook in the soup and are blended. The other half are toasted and fully divided between servings.
The basic version is not strained. This retains the fine plant solids and all the counted kernels.
Yes. All the stated rye bread is counted for the two main servings. No extra spreads are included.
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