Allergy Associates of La Crosse / Recipes / Cauliflower Apple Walnut Soup

Cauliflower Apple Walnut Soup

Serving size: 4 servings


  • 2 tbsp. olive or coconut oil
  • 3 cups cauliflower, chopped
  • 2 medium carrots, diced
  • 1/4 tsp. fresh thyme, optional
  • 32 oz. vegetable stock, low sodium
  • 1 apple peeled, cored & chopped
  • 1/2 cup walnut halves, lightly toasted, omit if allergic
  • 1/2 cup onion, diced
  • 3-4 stalks celery, diced
  • 1 tsp. ground turmeric
  • Salt & pepper to taste


  1. Preheat oven to 350°F. Place walnuts in a single layer on a baking sheet and roast 5-10 minutes, stirring occasionally until walnuts are fragrant. Avoid over roasting. Set aside.
  2. In a large soup pot heat oil over medium heat. Add prepared onions and sauté for 5 minutes. Then add cauliflower and carrots. Cook until soft, about 4 minutes. Stir often.
  3. Next add celery, apples and turmeric. Mix well to ensure all vegetables are coated with oil and seasoning. Sauté another 5 minutes.
  4. Add roasted walnuts and mix. Season with thyme, salt and pepper.
  5. Add vegetable stock and stir to combine. Bring to a boil and simmer until vegetables are soft, about 10-15 minutes.
  6. Leave as is or to create a smooth soup, blend with an immersion blender until smooth. Or use a blender and blend soup in batches to receive desired smoothness. Serve warm.

Nutrition per serving: 237 calories, 18 g carbohydrates, 17 g fat, 5 g fiber, 7 g protein, 409 mg sodium, 9 g sugar.

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