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Keto Friendly Roasted Cauliflower and Asparagus Soup

A bright and fresh vegetable soup perfect for spring. Made with fresh vegetables like asparagus, and cauliflower, and flavors of lemon and nutritional yeast.
cauliflower-asparagus-salad-in-a-white-bowl-with-a-spoon-with-parsley-and-lemon-wedges-on-the-side-and-a-browl-towel-in-the-background


Let’s get one thing straight. Soup is not always an appetizer. Soup in my home is often the main dish. I love adding lots of hearty vegetables, protein, and something creamy to add substance. This yellow curry vegetable noodle soup most certainly holds its own. All you need is some crunchy bread on the side and you’ve got an entire meal.

It’s healthy.

It’s fulfilling.

And it’s incredibly flavorful.

And if you’re scared that the kiddos in your house might not enjoy this soup, think again. This bowl of deliciousness has white rice noodles in it. I think just the word “noodles” gets my kids excited.

Every single ingredient in this dish plays a vital role. Everything adds either texture, flavor, or both.

This spring soup is super easy to put together. You can blend it together at the end or leave it chunky. All you need are pantry staple ingredients with fresh cauliflower and asparagus.

So you’re probably wondering, what gives this soup its creaminess?

Coconut milk. I add an entire can of it. The coconut flavor isn’t overwhelming by any means. It adds just the right amount of nuttiness. But the texture is where it shines. Adding coconut milk really takes a watered-down soup to the next level. It brings out creaminess and substance.

What about protein?

Here’s the fun thing about this soup. You can customize it however you’d like. Feel free to use whichever vegetables you have at home. And pick a protein you know your family loves. I’ve added tofu for this soup. But I’m sure chicken or even shrimp would taste great here.

Feel free to play around with this recipe and use the vegetables and protein you like most.

Keto Friendly Roasted Cauliflower and Asparagus Soup

cauliflower-asparagus-salad-in-a-white-bowl-with-a-spoon-with-parsley-and-lemon-wedges-on-the-side-and-a-browl-towel-in-the-background

Keto Friendly Roasted Cauliflower and Asparagus Soup

A bright and fresh vegetable soup perfect for spring. Made with fresh vegetables like asparagus, and cauliflower, and flavors of lemon and nutritional yeast.
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Course: Dinner, Lunch, Main Course, Meals
Cuisine: American, Soup
Allergy: Dairy Free, Gluten Free, Nut Free, Vegan, Vegetarian
Total Time: 50 minutes
Servings: 4
Calories: 222kcal

Equipment

Ingredients

  • 1 small cauliflower, cut into 1 inch florets
  • 1 large bunch asparagus spears
  • 4 Tbsp olive oil, or avocado oil, divided
  • 1 small yellow onion, chopped
  • 5 cups vegetable broth, or chicken broth
  • ½ medium-sized lemon, juiced
  • ¼ cup nutritional yeast
  • green onions, sliced, optional
  • 1 pinch black pepper, optional
  • Italian parsley, optional

Instructions

  • Preheat the oven to 400°.
  • Line 2 baking sheets with a silicone baking sheet or parchment paper and spread cauliflower florets on one and asparagus on the other. Drizzle both with 2 tablespoon olive or avocado oil, sprinkle with salt, and roast in the oven for 25-30 minutes or until vegetables start to brown.
  • While vegetables are roasting, heat a large soup pot over medium heat and add the additional 2 tablespoons of olive or avocado oil. Stir in onions and a pinch of salt and allow to cook for 8-10 minutes or until they soften and caramelize.
  • Turn off the heat and set onions aside.
  • When cauliflower and asparagus are done, remove them from the oven and allow them to cool a bit then loosely chop the asparagus and add it to the soup pot along with the cauliflower and broth. Bring to a boil and then turn the heat down and simmer for 10 minutes. After 10 minutes remove from heat and allow soup to cool for 5-10 minutes.
  • Using an immersion blender, blend ingredients along with lemon, nutritional yeast, and pepper until smooth.
  • Add extra salt or lemon if desired, to taste.
  • Serve warm topped with green onions and Italian parsley.

Nutrition

Calories: 222kcal | Carbohydrates: 20g | Protein: 7g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 1222mg | Potassium: 771mg | Fiber: 7g | Sugar: 9g | Vitamin A: 1480IU | Vitamin C: 85mg | Calcium: 69mg | Iron: 3mg

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