Cheesy Cauliflower and White Bean Soup

My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.

My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.

Well, with vegan January now past, I thought I’d share with you some thoughts on that below but first of all let’s talk about this cheesy cauliflower and white bean soup. 🙂

And February how did you get here so fast anyway?

My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.

Where Did This Cheesy Cauliflower And White Bean Soup Came From?

Are you ever on a grocery shop with your shopping list and you just can’t seem to get all the things you want, for the recipes that you’ve already planned out for the week ahead? Sound familiar?

So, there I was, list in hand, frantically hunting down a can of butter beans for a soup recipe I wanted to do, only the find there weren’t any. Only white kidney beans were available.

Then, on the same grocery shop, I wanted broccoli. I had an idea in my head for a broccoli and cauliflower cheese bake. But guess what. Yep, no broccoli!

Then there was the cheese. I’d already added the low fat cream cheese for the bake to my basket.

In need of doing my weekend meal cooking for the week ahead What was I to do?

Well fortunately my brain computed that the soup was needed more urgently for weekday lunches so I had a thought.

Cauliflower and cheese do work well together don’t they? How about making a creamy stock using the cauliflower and adding in the low fat cream cheese and white kidney beans to make it a kind of cheesy cauliflower and white bean soup?

My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.

Well it worked perfectly. 🙂

See below for the full cheesy cauliflower and white bean soup. But before that, let’s have that recap on Vegan January!

Vegan January

So how did vegan January go?

I’d say we pretty much accomplished what we set out to do. Which was to see what it was like to eat a vegan diet all month.

basket of vegetablesIt challenged me to create recipes that were entirely plant based and it also gave me a fantastic opportunity to practice and trial lots of spiralizer recipes (future posts) with the spiralizer I got for Christmas.

I deliberately didn’t publicise or shout about it on social media or when publishing January’s vegan based recipes.

Why? Well I didn’t want my audience to think that the theme of neilshealthymeals was changing given I’ve just spent months creating the blog theme and niche of quick healthy meals and living by the 80:20 lifestyle!

Would I consider becoming vegan permanently?

No. I personally felt no benefit of eating a purely vegan diet. It didn’t make me feel any different (not that I was expecting it to). We already have a healthy lifestyle and feel great about the way we live. Why would we need to change that?

Now, that being said I absolutely respect your choice as to what you eat in life, being vegan, paleo, gluten free, vegetarian or whatever. And neilshealthymeals aims to cater for you all. Everyone is different and what works best for us, may not be best for you. Life is about choices, I respect yours, I hope you respect mine.

To emphasise what I’m saying, In that, I try to cater for everyone by having a wide selection of dishes to suit all dietary needs, I’ll be bringing you a fantastic bean and tomato stew on Thursday. It is vegan, but of course anyone can enjoy it. It’s just packed full of fibre and tasty veggies!

We only did a vegan diet for one month, and over the longer term there’s greater considerations. For example, we humans get our recommended vitamins and minerals by eating a wide range of plants and animals.

In the longer term, some vitamins, like vitamin B12 if you’re following a strictly vegan diet, may have to come from specially fortified foods. As I like my food to not be “unnatural” that wouldn’t go for me. I don’t like the idea of vitamin B12 supplements either as taking too much could be harmful.

I’m also a huge believer in looking at how we are actually made up. As humans we have two eyes in the front of our head. Two eyes meant for hunting. Now, whilst I don’t believe we need to hunt any more, I’m just stating a fact that we’ve always eaten animals. And a plant diet in unison.fisherboy

We don’t need, and shouldn’t eat as much meat as we do, specifically red meat. We should eat more lean white meats and oily fish. AND we should eat more veggies. By balancing the two correctly we can live a balanced healthy lifestyle. Without the need to eat vegan and nothing else.

In summary, it’s always good to try something different. I can say I have lived on a vegan diet for a month. And it all adds up to being able to talk truthfully and from first-hand experience of another diet that I’ve tried.

But, for us It’s the 80:20 lifestyle that’s made and continues to make all the difference in our lives.

5 from 3 votes
My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.
Print
Cheesy Cauliflower and White Bean Soup
Prep Time
10 mins
Cook Time
50 mins
Total Time
1 hrs
 

Cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup.

Course: Lunch
Servings: 6
Calories: 204 kcal
Author: neil@neilshealthymeals.com
Ingredients
  • 1 l vegetable stock
  • 1 medium onion chopped
  • 400 g cauliflower florets chopped
  • 2 tbsp corn flour
  • 250 ml cold skimmed milk
  • 100 g low fat soft cheese
  • 400 g can white beans rinsed and drained e.g. Cannellini beans / butter beans / white kidney beans
  • Low fat grated cheddar cheese to garnish
Instructions
  1. In a large saucepan, add the stock and bring it to the boil.
  2. Add the onion and cauliflower, turn the heat down and allow the vegetables to simmer for 30 minutes until soft.
  3. Blitz the vegetables in a blender or by using a stick blender to a creamy consistency.
  4. Return the creamy vegetable stock to the saucepan and heat gently
  5. In a jug, add the corn flour to the skimmed milk and stir together well to remove any lumps.
  6. Add the milk mixture to the saucepan of stock and stir in the low fat cheese. Keep stirring until the soup has thickened and to remove any lumps.
  7. Add your chosen white beans and heat through for about 10 minutes.
  8. Serve garnished with a little low fat grated cheese.
Recipe Notes

All my recipes and conversions to U.S. measuring units can be found at my yummly page.

Nutrition Facts
Cheesy Cauliflower and White Bean Soup
Amount Per Serving
Calories 204 Calories from Fat 68
% Daily Value*
Total Fat 7.5g 12%
Saturated Fat 4.2g 21%
Cholesterol 21.2mg 7%
Total Carbohydrates 23.7g 8%
Dietary Fiber 5.1g 20%
Sugars 4.6g
Protein 11.9g 24%
Vitamin A 8%
Vitamin C 57%
Calcium 24%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.

My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.

In many ways this cheesy cauliflower and white bean soup is a bit similar to the delicious broccoli and stilton soup I make (minus the stilton) have you tried that one yet?

Join me Thursday for that bean and tomato stew I mentioned above!

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Comments

  1. Ain’t nothing wrong with tryng something new! We both like to eat a bit of everything, and it is always good to have back pocket recipes, in case you are out of protein or whatever, so that you don’t do what I then do, which is eat eggs for the 13857205871240 time, and next to something that it toally doesn’t make sense to have eggs with.
    Susie @ SuzLyfe recently posted…Running by Feel vs Running by PaceMy Profile

    • neil@neilshealthymeals.com says:

      This is so true. We both tried something completely new and we both learned lots of things.

      Eggs. Wow, that’s another thing I haven’t had for a whole month! Must make omelettes or frittatas or something “eggy” for Saturday brunch after the gym. 🙂

  2. I think it’s great that you tried going vegan for the month, but can say it isn’t for you as a permenant thing. We can all get the benefits of a vegan diet without having to do it full-time.
    Cauliflower cheese is one of my favourite comfort foods and I just love a creamy cauliflower soup.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Chipotle Butternut Squash and Black Bean Tacos by DanniiMy Profile

    • neil@neilshealthymeals.com says:

      Absolutely Dannii, thanks. You get it! I advocate a little bit of everything here.

      You get the best of all worlds and the benefits of a healthy varied diet, by having a bit of everything.

      Glad you like the soup! 😀

  3. That cauliflower soup was just meant to be – the universe was telling you to make it 🙂 Thanks for sharing the results of the vegan experiment! So none of that “had more energy, needed less sleep and brain was more clear” stuff 🙂 Guess no vegan for me (not that I’d ever be able to do that – I could totally do the vegetarian, but not vegan – I like dairy too much).
    Melanie @ Melanie Cooks recently posted…Free Weekly Meal Plan – Family Dinner Menu Ideas (Week 5)My Profile

    • neil@neilshealthymeals.com says:

      Thanks Melanie. Yeah, I can totally do vegetarian too, but like you I would miss dairy completely.

      When we were doing the vegan thing I missed my Greek yogurt so much. And, although you can get almond yogurts, or soy yogurts they tended to be filled with sugar to sweeten them up. Sometimes substitutes are no replacement for the real thing, in my eyes anyway.

  4. Stick to what feels good for you, no labels!! Just real good “healthy meals” 😉
    Rebecca @ Strength and Sunshine recently posted…23 Gluten-Free Valentine’s Day Recipes To Woo Your Favorite CeliacMy Profile

    • neil@neilshealthymeals.com says:

      Thanks Rebecca. I couldn’t agree more. 🙂

      As long as it’s healthy and makes you feel good about yourself. Carry on!

  5. I have been on such a soup kick lately. I have no patience for food photography though lol. This soup is probably amazing. I actually made a white bean, cauliflower and gouda soup one time that was super delicious. I tried to be vegan for 30 days in January 2013 — I ended up settling for vegetarian–and gave that up by St. Patrick’s Day lol. I don’t eat loads of meat, but I can’t say no to a good burger or bacon. 😉
    Erin@BeetsPerMinute recently posted…PossibilityMy Profile

    • neil@neilshealthymeals.com says:

      You’re getting right into the Scottish way by the sounds of it Erin with your soup making. Soon you’ll be baking your own home-made bread to go with it, and there will be a huge pot bubbling away on your stove every day! 🙂

      White bean, cauliflower and gouda soup sounds delish. I can imagine how flavoursome the gouda would made it. Yum. 😀

      At least you tried the vegan thing too, and also vegetarian. Two different experiences. But yeah, I must admit I do enjoy a good burger too. I did Lynne and I venison burgers as our first meat meal last Monday.

      Ps. Sent you an email yesterday. Hope you got it OK?

  6. Oh hey, we both have CAULIFLOWER on the brain 😉
    GiGi Eats recently posted…A Totally Puréed Smoothie BattleMy Profile

  7. Cauliflower was selling for like… $8.00 at one point here in Toronto. But i think its gone down now finally so i can try this soup out!! I missed it!

    • neil@neilshealthymeals.com says:

      That’s a crazy price Beverley $8.00 for cauliflower! I mean I had to Google to convert it to £, and even then your $8.00 Canadian was 4 times the price I can get cauliflower for here in Scotland.

      I’m almost tempted to post you some because it would be cheaper. But then again I can’t promise it would arrive in a state you could use it!

      Thanks for the comment and I hope you manage to get some reasonably priced cauliflower to try out this soup. 🙂

  8. While that broccoli and cauliflower cheese bake sounds wonderful – I am really glad you shared this soup! Cauliflower and cheese do work well together and this soup looks so inviting and comforting!
    Shashi at RunninSrilankan recently posted…Sweet Potato Pistachio BarsMy Profile

    • neil@neilshealthymeals.com says:

      I’d made a batch of this one recently for the freezer. I had some this week, which I just heat up in the microwave at work. Everyone was commenting on how good the smell was. Made me really happy! 🙂

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