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Donna R. Luis

Garlicky Cauliflower Seed Soup

A silky blended soup combining tender cauliflower, garlic, leeks, sunflower seeds, and broth for a creamy, savory bowl. Finished with garlic and herb seasoning, it can be garnished with fresh herbs, sunflower seeds, or avocado.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6
Course: Dinner
Cuisine: American
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons avocado oil
  • 2 –4 cloves garlic
  • 2 leeks white parts only, sliced
  • 1/4 teaspoon pink sea salt for sautéing
  • 1 large head cauliflower roughly chopped
  • 7 cups bone broth
  • 1/4 cup sprouted sunflower seeds
  • 1 teaspoon pink sea salt plus more to taste
  • 1 tablespoon garlic and herb seasoning
  • 2 teaspoons gluten-free tamari optional, for additional saltiness
Optional Garnishes
  • Cilantro
  • Chives
  • Sunflower seeds
  • Avocado

Equipment

  • Large saucepan or soup pot
  • Cutting board
  • Chef’s knife
  • Measuring spoons and measuring cup
  • Blender
  • Ladle
  • Wooden spoon or heat-safe spatula

Method
 

  1. Sauté the Aromatics: Heat the avocado oil in a saucepan over medium heat.
    Add the garlic, sliced leeks, and 1/4 teaspoon pink sea salt.
    Sauté until the vegetables are tender.
  2. Cook the Cauliflower: Add the roughly chopped cauliflower to the saucepan and sauté for a couple of minutes, allowing it to cook briefly with the aromatics.
  3. Add the Broth: Pour in the 7 cups of bone broth and increase the heat to high.
    Bring the mixture just to a boil.
  4. Simmer the Soup: Cover the saucepan, reduce the heat to medium, and simmer for 20–30 minutes, or until the cauliflower is completely soft.
  5. Add the Sunflower Seeds: Turn off the heat and let the soup cool slightly. Stir in the sprouted sunflower seeds.
  6. Blend Until Smooth: Carefully transfer the soup to a blender in batches. Blend each batch on high until the soup is smooth and creamy.
  7. Warm the Blended Soup: Return the blended soup to the saucepan and warm it over low heat.
  8. Adjust the Seasoning: Stir in the remaining pink sea salt to taste, or add the gluten-free tamari if you want additional saltiness.
  9. Garnish and Serve: Ladle the warm soup into bowls and garnish with cilantro, chives, sunflower seeds, or avocado before serving.

Notes

  • Use only the white parts of the leeks as specified in the original recipe.
  • The cauliflower should be cooked until completely soft before blending so the soup becomes smooth and creamy.
  • Blend the soup in batches rather than filling the blender all at once.
  • Allow the soup to cool slightly before transferring it to the blender.
  • Start with the listed salt amounts, then adjust the seasoning after blending.
  • Gluten-free tamari is optional and can be used when you want additional saltiness.
  • Garnish individual bowls with cilantro, chives, sunflower seeds, or avocado according to preference.