Creamy Cauliflower Puree with Toasted Fennel Seeds

10 50 228
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 4
Creamy Cauliflower Puree with Toasted Fennel Seeds
Health Highlights


1 head Broccoli, raw (Romanesco; florets)
1/4 cup Cauliflower
1 tbsp Olive Oil, Extra Virgin (enough to coat florets)
1 dash Black pepper
1 large head Cauliflower (or 4 cups of florets)
4 clove(s) Garlic (4-5 large; peeled)
2 1/2 cup Vegetable stock/broth (water or milk of your choice)
4 tbsp Butter, grass fed, unsalted (3-4 tbsp.)
1 tsp Sea Salt
1 tbsp Fennel seed


  1. Preheat oven to 375.
  2. Chop romanesco and ¼ cup cauliflower into small florets.
  3. Put florets into a mixing bowl and lightly coat with olive oil, sea salt and black pepper.
  4. Place onto a baking tray and bake 30-35 minutes.
  5. While romanesco and florets are baking, bring remaining cauliflower (4 cups), garlic, stock, butter and 1 tsp. sea salt to a boil in a soup pot.
  6. Reduce heat to simmer, cover and cook 15 minutes.
  7. Pour soup ingredients into a food processor or Vitamix.
  8. Puree until smooth and creamy.
  9. Ladle puree into a soup bowl and top with roasted romanesco and cauliflower florets.
  10. In a small frying pan, lightly toast fennel seeds on a low heat for 5-7 minutes (or until lightly toasted and fragrant).
  11. Top with toasted fennel seeds.

Nutrition Facts

Per Portion

Calories 228
Calories from fat 146
Calories from saturated fat 74
Total Fat 16.2 g
Saturated Fat 8.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 9.2 g
Cholesterol 31 mg
Sodium 1034 mg
Potassium 875 mg
Total Carbohydrate 17.6 g
Dietary Fiber 6.5 g
Sugars 6.5 g
Protein 6.2 g

Dietary servings

Per Portion

Vegetables 4.8

Energy sources


Meal Type(s)