Easy Creamy Sweet Potato Cauliflower Soup

Another easy Instant Pot recipe, this is a spin-off of my Easy Creamy Carrot Tomato Soup. I had two leftover cooked sweet potatoes that I tossed in, skin and all. It thickened the soup nicely. I opted to flavor this with curry tonight, but you could use whatever seasonings you like.

I topped mine with steamed asparagus. The rest of the family dipped grilled cheese sourdough slices in it.

Easy Creamy Sweet Potato Cauliflower Soup

Ingredients:

• 1 tablespoon coconut oil
• 1/2 onion, chopped
• 3 cloves garlic, crushed
• 1 medium head of cauliflower, rough chopped
• 2 medium sweet potatoes, cooked
• water
• 1 teaspoon salt
• approx 1 teaspoon cumin powder 
• approx 1 tablespoon curry powder
• approx 1 teaspoon turmeric powder
• 3 large carrots, diced
• approx 1/2 cup frozen peas
• 1 (15oz) can of light coconut milk
• more salt and pepper to taste
• stuff to garnish

Directions:

• Set the Instant Pot to sauté. When hot, add coconut oil and onion. Cook, stirring frequently until translucent. Then add the garlic and stir for 30 seconds until fragrant.
• Add cauliflower, sweet potatoes, enough water to barely cover the veggies, salt and seasonings. Close lid and turn vent knob to "Sealing." Set on Manual for 15 minutes, at least 10 minutes Natural Pressure Release.
• After 10 minutes of NPR, release the rest of the pressure and open the lid. Blitz with an immersion blender until smooth. Add the diced carrots and a cup of water, close lid, turn vent knob to "Sealing," and set on Manual for 5 minutes with at least 10 minutes NPR.
• Stir in the coconut milk and peas, and add more salt as needed.
• Ladle into bowls and add whatever garnishes you'd like.  Serve with crusty bread.

If you don't have an Instant Pot, you can simmer the soup, covered, on the stove top until the cauliflower is soft, about 25-30 minutes, adding the carrots in during the last 10 minutes.

Curried Roasted Cauliflower Soup

Curried Roasted Cauliflower Soup


Ingredients:

• 1 large head cauliflower, cut into small florets
• 4 large carrots, thickly sliced
• 2 tablespoons coconut oil, melted
• 3 cups water
• 1 tablespoon curry powder
• 1- 2 cups milk (I used 2%)
• Tastefully Simple Seasoned Salt

Directions:

• Pre-heat oven to 375 degrees F.  Toss cauliflower and carrots with coconut oil, spread in a single layer onto a baking sheet and roast until completely tender, 25 - 30 minutes.
• While the veggies are roasting, bring the water to a boil.  When the veggies are done roasting, transfer them to the boiling water and add the curry powder.  Turn off the heat and begin to puré using an immersion blender.  Slowly add milk and keep puréing until it's the consistency you like.  Add TSSS to taste.  Bring to a simmer and serve immediately.

Mashed Cauliflower

A South Beach Diet staple.  This is great in place of mashed potatoes or grits.  Make sure you cook the cauliflower until it's fall-apart tender, otherwise the texture will be gritty and not creamy.  There are many versions out there, but this is how I make it.

Mashed Cauliflower

Ingredients:

• 1 large head of cauliflower, washed and chopped
• water
• 1/4 to 1/2 cup nonfat milk
• 2 tablespoons Smart Balance
• 1/2 cup grated parmesan
• Tastefully Simple Seasoned Salt
• Tastefully Simple Garlic Garlic

Directions:

• Dump the cauliflower into a large pot and add water until it covers the cauliflower.  Bring to a boil over high heat, reduce to medium and cook until it is completely soft, approx 15 - 20 minutes, depending on the amount of cauliflower and size of your cut pieces.  Drain and add the cooked cauliflower back to the pot.
• Add 1/4 cup of milk, Smart Balance, parmesan, and TSSS and TSGG to taste.  Heat through over medium heat to melt the SB and cheese (don't scald the milk!).  Using an immersion blender, puree until creamy.  Add more milk as needed.

Note: Start out with just 1/4 cup milk, even though it might sink to the bottom and not look like enough.  You'll get a better idea of thickness after you puree the cauliflower and can add more milk afterwards if it's too thick. If you add too much milk up front, you can add a little more cheese to thicken it up a bit but it's hard to fix if it's soupy.