Keto, Dairy Free Mushroom and Cauliflower Soup
Egg free, gluten free, grain free, lactose free, nut free, peanut free, soy free, keto, low carb, paleo, vegetarian.
Prep time: 10 min
Cook time: about 35 min
Total time: about 45 min
Servings: 3 people, about 1 + 3/4 cups each
This delicious soup is very simple and perfect for the cold season. I tried it with a variety of mushrooms, including baby bella, white mushrooms, shiitake, and dried porcini, and it always came out great. Here I am using white mushrooms, but feel free to use your favorite ones!
The broth in the ingredients list is allergen friendly, but if your diet allows it feel free to use your favorite vegetables or bone broth.
Ingredients
Click on the ingredients in the list for buying options (you might find alternative brands in the section Spesa/Grocery of this website).
White mushrooms, 230 g (8 oz)
Cauliflower florets (fresh or frozen), 250 g (9 oz)
Novella’s Little Veggies, 1 tbsp. Alternatively, you can use 1 garlic clove.
Extra virgin olive oil, 6 g (½ tbsp)
Ghee, 6 g (½ tbsp)
Vegetable broth, 875 g (830 ml, 3.5 cup )
Coconut milk, ½ cup (110 g, 4 oz, 120 ml)
Parsley to taste
Salt to taste
Pepper to taste
Lemon juice (optional), ½ tsp
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Instructions
1. If starting from whole mushrooms, wash them, remove the end of the stems, and slice them into 1 cm slices (about ⅓ inch).
2. If using fresh cauliflower florets, wash them, and chop them.
3, In a pot, heat up the oil, ghee, and Novella’s Little Veggies (or garlic) for 2 minutes over low heat.
4. Add the mushrooms and chopped cauliflower, and cook for 5 minutes over medium-low heat, mixing every 2 minutes.
5. Add the broth and coconut milk, and cook for another 25-30 minutes or until the vegetables have softened.
6. While the vegetables cook, wash and chop the parsley.
7. Once the soup is cooked, set a few mushrooms aside and blend the rest with an immersion blender until smooth.
8. Add the mushrooms you’ve set aside, the parsley, and lemon (optional). Add salt and pepper to taste.
9. Enjoy!
Notes
I tried this recipe with a variety of mushrooms, including baby bella, white mushrooms, shiitake, and dried porcini, and it always came out great. So, feel free to use your favorite mushrooms!
If using dried porcini, soak them in broth for 1 hour or so, filter the broth and use it in the recipe.
The broth in the ingredients list is allergen friendly, but if your diet allows it feel free to use your favorite vegetables or bone broth.
Storing and Reheating
You can store the soup in an airtight container in the refrigerator for 3 - 4 days and reheat it in a saucepan on the stove or in the microwave. Alternatively, you can freeze it for months and defrost it either in a sauce pan on the stove or in the microwave.
Nutrition
Nutrition facts are provided as a courtesy, using the ingredient in the list and the USDA Food Database via myFitnessPal. This information is meant as a guideline only and should not be construed as a guarantee.
Serving size: 1 +3/4 cup| Calories: 145 | Total fat: 10.7 g | Total carbohydrates: 8.8 g | Total fiber: 2.4 g | Total sugars: 4.1 g | Protein: 4.5 g | Net Carbohydrates: 6.4 g