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Roasted Cauliflower and Wild Rice Soup

Today we're making a plant based creamy roasted cauliflower soup with carrots and wild rice.
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Course: Soup
Cuisine: dairy free, gluten free
Keyword: drstephanieskitchen, healthy soup, soup
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 6
Calories: 158kcal
Author: Dr. Stephanie Gray ~www.drstephanieskitchen.ca

Equipment

  • 1 large sheet pan
  • 1 large soup pot

Ingredients

  • 3/4 cup dry wild rice
  • 1 medium - large head cauliflower broken into florets
  • 2 carrots peeled and cut into coins
  • 1 large white onion diced
  • 1 clove garlic
  • 1 tbsp grated ginger
  • 1 can high quality coconut milk
  • 4-6 cups water
  • 1 bay leaf
  • 2 cups arugula, spinach or chopped swiss chard

Instructions

Make the Rice First

  • Cook rice according to package directions.

Roast the Veggies

  • Preheat the oven to 400 F.
  • Spread cauliflower, chopped carrots and onion on a sheet pan. Sprinkle with a touch of coconut or avocado oil (olive oil may burn at this high temperature).
  • Roast for 25-30 minutes until golden brown and tender.

Make the Soup

  • When the veggies are roasted you can begin to make the soup. To a large soup pot add 1 tbsp olive oil. Add garlic and ginger. Cook 1 minute.
  • Add roasted cauliflower, carrots and onions. Stir in with a wooden spoon.
  • Add can of coconut milk.
  • Add 4-6 cups of water, depending on how thick you like your soup. Add 1 bay leaf.
  • Stir in arugula, spinach or Swiss chard. Allow to wilt about 2 minutes.
  • Stir in cooked wild rice.
  • Season soup with salt and pepper to taste.

Nutrition

Serving: 1cup | Calories: 158kcal | Carbohydrates: 21g | Protein: 4.2g | Fat: 7.3g | Saturated Fat: 2g | Sodium: 664.7mg | Potassium: 355.2mg | Fiber: 4.3g