Recipe: Peanut Cauliflower Soup

A sweet and nutty taste, bursting with vegetable goodness
cauliflower peanut butter soup recipe

Love the taste of peanut butter? Then this soup from Roxanne B. Sukol, MD, MS, is going to be your go-to! With potatoes, carrots, celery, onions and cauliflower, this is a vegetable bonanza, with a uniquely delicious flavor. Enjoy with a crusty, 100% whole-wheat baguette for a satisfying lunch or dinner.

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  • 4 cups chopped onion
  • 1/2 teaspoon salt
  • 1/2 cup water
  • 3 cups potatoes, diced
  • 1/2 cup celery, chopped
  • 2 large carrots, diced
  • 1 large head cauliflower in florets
  • 2 cups vegetable broth or water
  • 2 tablespoons peanut butter
  • 2 tablespoons tamari
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper


  1. On high heat, cook onion in 1/2 cup water and 1/2 teaspoon salt.
  2. Once the water boils, reduce to a simmer and cook 20 minutes until onion has dissolved into a mush.
  3. Add more water if necessary to prevent burning.
  4. Add potatoes, celery, carrots, cauliflower and 2 cups vegetable broth and simmer 20 minutes until vegetables are soft.
  5. Add peanut butter and tamari and blend with a hand blender until moist, but not all vegetables are pureed.
  6. Add salt and pepper to taste.
  7. Garnish with chopped kale or parsley if desired.

Nutrition information (per serving)

Serving size = 1 1/2 cups

Calories: 140
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 580 mg
Total carbohydrate: 27 g
Dietary fiber: 6 g
Sugars: 8 g
Protein: 6 g

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