Jan 04, 2014

Creamy, Cheezy Cauliflower Carrot Soup

Welcome to the new year, cherished readers! I’m so excited to take on 2014 with you. I’ve been diligently working on the Table of Contents for my cookbook… whew! So many recipes to choose from. That’s a good thing, I guess. It’s just tough to decide what to incorporate and what to leave out. I’m striving for 100% whole-food recipes which means no Daiya (or other processed, vegan cheese). Not that I use a lot of those kinds of ingredients anyway but it’s still a challenge sifting through over 300 recipes!

Then there are some of my newfound ingredients such as Soy Curls, which I love. Are they processed? Strictly speaking, yes. But there is only one ingredient: soy beans. And what about nutritional yeast? It is somewhat processed but I don’t think I could do without it for so many of my “cheesy” dishes. Tofu is processed! But I’m not about to make my own from soybeans. So, what do you think? Do these and other similar ingredients qualify as a whole foods? I vote yes. Anyway, you get the idea…

Here is a snuggly-warm soup that will surely fit into the whole-food ingredients category. If you live in the path of the recent winter storm, I hope that you are safe and staying warm. It was 14 degrees in our mountains last night with high winds. And we never got away from the freezing temps today so this soup was perfect to chase those winter chills away. It’s a variation of Dr. Fuhrman’s Golden Austrian Cauliflower Cream Soup which you can find in his new Eat to Live Cookbook.


  • 1 large head cauliflower
  • 6 carrots
  • 1 large shallot, diced
  • 3 QTS vegetable stock (homemade is best and saves you money!)
  • 1 cup raw cashews
  • ½ cup nutritional yeast
  • 2 TBS white miso
  • 2 medjool dates, pitted
  • 2 TBS Spike salt-free seasoning
  • 1 tsp ground nutmeg
  • ground black pepper and/or ground nutmeg to garnish

NOTE: If you don’t have any vegetable stock on hand you can always use 1 TBS of veggie base of your choice per one quart of water.


  1. Chop cauliflower and carrots into bite sized pieces and place in a large soup pot with the diced shallot and the stock.
  2. Add the Spike and the nutmeg.
  3. Cover and simmer until veggies are tender (about ½ hour).
  4. Place cashews and dates in a high powered blender with some of the soup broth, just enough to cover, and blend until smooth.
  5. Add soup to fill the blender ¾ full, including some of the veggies, and blend until smooth. Add this back to the pot, then repeat the blending process until you’ve blended about ¾ of the soup. You will have to do this in batches as it’s a lot of soup and won’t all fit in your blender.
  6. Remove soup from heat.
  7. Mix the miso with a bit of the soup in a separate cup until it is smooth, then add it and the nutritional yeast to the pot and stir well. 
  8. Serve garnished with a little black pepper and/or nutmeg.

Makes a ton. I didn’t measure but it was at least one gallon, probably a little more.


Healthy trails,

6 responses to “Creamy, Cheezy Cauliflower Carrot Soup”

  1. Sarah Orgass says:

    I am sooooo excited for your cookbook!!! And I hope you submitted a recipe to Dr. Fuhrmans recipe contest! I woun't be a bit surprised if you were the winner 🙂

  2. Helyn says:

    Awww… Thank you Sarah! 🙂

  3. I don't know if you received my prior post… had problems signing on to my Google account… here it is.

    When should I add the nutritional yeast to the soup. I can't find that information in the instructions.

  4. Helyn says:

    Hi Lucie! Sorry! I added that to the directions. Add it when you add the miso. Enjoy! (p.s. just about to answer your private message…)

  5. Rachel says:

    Not sure how I missed this post, but hooray! So happy to hear cookbook news! Since discovering your site a few months ago, I cannot stop drooling over all your recipes. You are one of our main go-to sources for WFPB food and ideas lately! I'll definitely be on the pre-order list when that's available 🙂

  6. Helyn says:

    Yay! Thanks for the feedback Rachel. :))

Leave a Reply

Your email address will not be published. Required fields are marked *