All you need is this bowl of Cauliflower, Quinoa and Spinach Soup and you have super food in a bowl.
By Tania Cusak
This soup has a few hidden nutritional advantages.
You can see by the ingredient list……. this soup is an over achiever. It contains not only Cauliflower but Quinoa too…..as well as some unexpected goodies hidden inside. 
It is so much easier than you ever thought to eat a whole bowl of superfoods. You will not even know you have just lifted your game. This bowl of creamy cauliflower soup has no cream or in fact any dairy and can be made without broth if you prefer it as a vegan superbowl.
I think it is the kind of soup you can take to work, or serve as a really good weeknight dinner.
You are so going to love this. You are welcome.
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Cauliflower Quinoa and Spinach Soup: Super food
- Total Time: 45 minutes
- Yield: Serves 4
- Diet: Gluten-Free, Vegetarian
Description
Creamy, comforting, and packed with veggies! This vibrant soup is perfect for a cozy night in.
Ingredients
- 1 cups (237 ml) onion
- 1 tbsp (15 ml) ginger
- 2 cloves garlic
- 2 tsp ground cumin
- 1 head (800 g/28 oz) cauliflower
- 1 cups (237 ml) cooked tri colour quinoa
- 2 pieces preserved lemon
- 1 liters (34 fl oz) stock chicken or vegetable broth
- 1 cups (150 g/5 oz) raw cashews
- Sea salt and black pepper
- 4 tbsp (60 ml) Olive Oil
- 2 tbsp (30 ml) chopped parsley or basil
- 1/2 tsp cumin
- 2 tbsp (20 g/ 0.7 oz) frozen spinach
Instructions
- Heat a medium-sized pot large enough to hold all ingredients.
- Add 2 tablespoons of olive oil, onion, garlic, and cumin; sauté until softened.
- Set aside ½ cup of cauliflower pieces. Add the remaining cauliflower, cashews, preserved lemon, and stock; simmer until tender (about 10 minutes).
- Purée with an immersion blender until smooth. Add ½ cup of quinoa and spinach; stir over low heat until combined. Season with salt and pepper to taste.
For the topping
- Break the remaining cauliflower into small florets. Heat a sauté pan and add 2 tablespoons of oil; add the cauliflower florets.
- Sauté until starting to brown. Add 2-3 tablespoons of water and simmer until softened and the water evaporates.
- Add the quinoa, extra cumin; sauté until slightly browned and crunchy. Season with salt and pepper. Stir in the chopped parsley.
Notes
- For a richer flavor, soak the cashews in hot water for 30 minutes before blending.
- If you don’t have preserved lemon, add a squeeze of fresh lemon juice and a pinch of zest for brightness.
- Leftovers can be stored in an airtight container in the refrigerator for up to 4 days and reheated gently on the stovetop.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Global
Nutrition
- Serving Size: 1.5 cups
- Calories: 350
- Sugar: 5
- Sodium: 400
- Fat: 20
- Saturated Fat: 5
- Unsaturated Fat: 12
- Carbohydrates: 45
- Fiber: 10
- Protein: 15
Frequently Asked Questions
Can I make this soup without broth?
Yes, you can make this soup without broth to keep it vegan; just use water instead.
What can I use instead of quinoa in this recipe?
You can substitute quinoa with another grain like brown rice or barley, but keep in mind that cooking times may vary.
How can I adjust the creaminess of the soup without using dairy?
You can blend the soup longer for a creamier texture or add more cauliflower to enhance the creaminess naturally.
