Easy Vegan Soup and Salad
Before exploring vegan recipes years ago, I had this image in my head of textured vegetable protein and dishes full of complex ingredients that are processed to try to mimic the taste of meat. Don’t get me wrong, there are some really amazing plant-based products out there these days that leave no craving unsatisfied (Impossible Burger, anyone?).
But what I’ve learned through vegan recipe development is that the best flavor comes from allowing vegetables, fruits and legumes to shine! This often means the recipes are even more simple than traditional meat-based ones.
And this vegan white bean soup with cauliflower salad proves that point in the best way. It’s fresh and vibrant, and it’s really a beautiful representation of modern vegan cuisine.
Plant-based Nutrition
This soup and salad duo wins for flavor and balanced nutrition. White beans (cannellini, kidney and navy) are low fat and pack around 11 grams of protein into a 1/4 cup serving. They’re also an excellent source of fiber, folate, iron and magnesium. Meanwhile, the cauliflower salad is full of fiber and vitamin C, as well as anti-inflammatory properties. This nutritious meal will keep you full and satisfied.
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White Bean Soup and Cauliflower Salad Recipe
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PrintWhite Bean Soup with Roasted Cauliflower Salad
(1 votes, average: 5.00 out of 5)
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- Total Time: 45 minutes
- Yield: 4 servings 1x
Description
Creamy white beans and hearty potatoes fill this delicious vegan soup, accompanied by a fresh, fiber-rich cauliflower and rice salad, topped with crunchy pumpkin seeds.
Ingredients
For White Bean Soup
- 1 Tablespoons olive oil
- 3 cloves garlic, minced
- ½ yellow onion, diced (½ cup)
- 2 (6-8 oz) Yukon gold potatoes, peeled and cubed
- 1 carrot, chopped (½ cup)
- 1 (15 oz) can white beans, drained and rinsed
- ½ teaspoon kosher salt
- 5 cups low sodium vegetable broth
- 1 teaspoon Herbes de Provence or thyme
- ½ teaspoon black pepper
- ½ chopped parsley
For roasted cauliflower salad
- 1 head cauliflower, small florets (4 cups)
- 1½ Tablespoons olive oil
- Dash each kosher salt and black pepper
- 2 cups cooked brown rice, warmed
- ½ yellow or red onion, diced (½ cup)
- ¼ cup chopped parsley
- Fresh 20 dressing of choice (see notes)
- ¼ cup toasted pumpkin seeds, optional
Instructions
For White Bean Soup
- Heat a large stock pot over medium heat and add olive oil. When oil is hot, add garlic and onions and sauté for about 3 minutes.
- Add potatoes, carrots and sauté for another 3-4 minutes.
- Add remaining ingredients except parsley, bring to boil, then reduce to simmer. Cook for 20-25 minutes or until potatoes are tender.
- Garnish with parsley to serve.
For roasted cauliflower salad
- Preheat oven to 425°F
- Toss cauliflower with olive oil, salt and pepper. Roast on a rimmed baking sheet for about 12-15 minutes, turning once during cooking.
- Add cauliflower to a medium serving bowl and add rice, onion, and parsley. Toss gently with Fresh 20 dressing of choice. Top with pumpkin seeds, if desired.
Notes
Pantry Dressing Recipes: www.thefresh20.com/pantrydressings
- Prep Time: 10
- Cook Time: 35
