Carrot cauliflower soup. Carrot cauliflower soup. Israeli Kitchen This carrot cauliflower soup is thick, flavorful and packed with fiber-rich beans and vegetables. (Photo: Sarah F. Berkowitz)

Carrot cauliflower soup

A thick and flavorful blended soup packed with vegetables and fiber-rich beans.

  • Yield: Serves 8-10
  • Prep time: 25 minutes
  • Cook time: 1 hour, 30 minutes

You can never have too many soup recipes, and using a few new ingredients to change things up will keep your taste buds from falling asleep at the table. The carrot juice base in this recipe gives it a sweet overtone, while the leeks, onion and garlic add a savory touch. Blended beans and cauliflower create that nice, thick texture that makes any soup more satisfying.

Aside from its delicious flavor, this soup contains high amounts of protein, fiber, Vitamin A, calcium, potassium and iron. And there’s no salt, sugar or oil – so enjoy this wonderful soup knowing you’re giving your body just what it needs.

Adapted from Dr. Joel Fuhrman’s recipe for Golden Australian Cauliflower Soup in “Eat to Live."


  • 24-32 ounce carrot juice
  • 2 large onions, thinly sliced
  • 2 leeks, white part only
  • 6 carrots
  • 2 medium zucchini
  • 2 yellow squash
  • 3 cloves garlic
  • 16 ounces frozen cauliflower
  • 1 can white beans (optional)
  • 2 tablespoons no-salt seasoning


Pour carrot juice into a large pot. Fill empty juice bottle with water and add to pot.

Peel and slice carrots.

Peel and dice onions.

Wash leeks, zucchini and squash and slice into small pieces.

Add fresh and frozen vegetables to pot.

Drain beans and add to pot, along with seasoning. Stir well.

Bring soup to a boil, then reduce heat to a low simmer and allow to cook for 1-2 hours. Use immersion blender to process soup into a smooth consistency. If you prefer your soup chunky, blend only partially.

Related Topics: Soups, Vegetarian

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