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Healthy Buckwheat and Cauliflower Soup

HealthyVegan's picture
  Buckwheat 3⁄4 Cup (12 tbs) (Not Toasted)
  Water 3 Cup (48 tbs)
  Sweet onion 1 Large
  Head of cauliflower 1⁄2
  Sunflower seed butter 1 Tablespoon
  Lemon 1⁄2 , zested and juiced
  Apple cider vinegar 3 Teaspoon (More Lemon Juice To Taste)
  Nutritional yeast 5 Tablespoon
  Fresh thyme 2 Teaspoon
  Fresh dill 2 Teaspoon
  Paprika 1 Teaspoon
  Salt To Taste (Thick Pot Of Soup So You May Need Quite A Bit)

Start by cooking the buckwheat. You can also use any other type of grain if you can't find buckwheat. Add it to a pot with the water and bring to a boil. Turn down to low and simmer, covered, for about 25 minutes.
Meanwhile, chop up an onion and the cauliflower, and put them in another pot with just a bit of water at the bottom. You can saute the veggies if you like. Sprinkle a pinch of salt over them, put the lid on, and let them steam for about 10 minutes. You want the cauliflower just starting to soften, but not overcooked.
Puree the vegetables (use a hand blender, or transfer to a blender or food processor), then add the buckwheat and puree until smooth. Add the nut/seed butter, lemon zest and juice, and some water and blend until it gets creamy and thick.
Add the seasonings, and more water as you need to for consistency. If you leave it to simmer a bit longer with the seasonings, the flavors will come together even better. I hope you enjoy this creamy cauliflower thyme soup, the latest of my healthy vegan recipes.

Recipe Summary

Difficulty Level: 
Very Easy
Are appetizers a must have in your daily menu ? Here's a great soup recipe with a healthy twist. Watch the Chef prepare this Healthy Buckwheat and Cauliflower Soup now. We bet you are certainly going to make it over and over again.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 211 Calories from Fat 31

% Daily Value*

Total Fat 4 g5.6%

Saturated Fat 0.52 g2.6%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 138.4 mg5.8%

Total Carbohydrates 41 g13.7%

Dietary Fiber 8.9 g35.6%

Sugars 6.9 g

Protein 9 g18.9%

Vitamin A 19.7% Vitamin C 94.5%

Calcium 7.3% Iron 17%

*Based on a 2000 Calorie diet

Healthy Buckwheat And Cauliflower Soup Recipe Video