Almond Cauliflower Chilled Soup

11 85 348
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 15 min 6
Almond Cauliflower Chilled Soup
Health Highlights


1/2 medium head Cauliflower (chopped into florets)
1 cup Almond milk, unsweetened
1 1/4 cup Almonds, raw (Whole almonds)
2 clove(s) Garlic (chopped)
2 tbsp Lemon juice
1/4 onion(s) Sweet onion (diced)
1 cucumber(s) Cucumber (chopped)
1/3 cup Extra virgin olive oil
1/2 cup Water (to thin out, if necessary)
1 pinch Sea Salt
1/4 cup Slivered almonds (Or sliced- for garnish)


  1. Preheat oven or toaster oven to 350F (177C).
  2. In a large saucepan of boiling salted water, add the cauliflower.  Cook until tender, about 8 minutes.  Rinse under cold water until cool.  Drain well.
  3. In a blender, combine cooked cauliflower, almond milk, water, whole raw almonds, garlic, lemon juice, onion, and cucumber.  Blend until smooth.
  4. Add the olive oil and pulse just until incorporated. If necessary, add more water to thin the soup.
  5. Season the soup with salt and refrigerate until chilled, about 1 hour.
  6. Roasted almonds:  Spread the remaining  slivered or sliced almonds on a cookie sheet or pie plate.  Roast for about 6 minutes, or until fragrant and lightly golden.  Garnish the soup with these almonds.


Nutrition Highlights

  • Cauliflower is a cruciferous vegetable and very high in fiber and B vitamins

Nutrition Facts

Per Portion

Calories 348
Calories from fat 268
Calories from saturated fat 27.8
Total Fat 29.8 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.6 g
Monounsaturated Fat 19.9 g
Cholesterol 0
Sodium 74 mg
Potassium 520 mg
Total Carbohydrate 13.8 g
Dietary Fiber 5.7 g
Sugars 4.4 g
Protein 8.9 g

Dietary servings

Per Portion

Meat Alternative 0.9
Milk Alternative 0.2
Vegetables 1.9

Energy sources


Meal Type(s)