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Carrot Cauliflower Soup

This veggie-packed soup is a free food on F-Factor, and with 8g fiber per serving, it’s sure to fill you up, without filling you out. Like it spicy? Kick the heat up a notch by adding a dash of cayenne pepper.

Ingredients (Serves 6):

  • Nonstick Cooking Spray
  • 1 large yellow onion (chopped)
  • 4 stalks celery (chopped)
  • 4 large cloves fresh garlic (minced)
  • ¼ teaspoon ginger powder
  • 1 teaspoon turmeric
  • 4 cups all-natural chicken broth
  • 2 cups water
  • 2 pounds carrots (peeled and chopped into 1/2)—you can use a bag of peeled baby carrots
  • 1 head cauliflower (about 2 pounds, trimmed and broken into small florets)
  • Sea salt & fresh ground pepper
  • Chopped fresh Italian parsley (for garnish) or scallions for garnish


  1. Heat oil in a large Dutch oven over medium heat. Add the chopped onion, and cook, stirring occasionally until golden brown, about 8 minutes.
  2. Add the garlic and spices and cook for an additional 2 minutes, stirring frequently.
  3. Add broth and water.
  4. Cover, increase heat to high and bring to a boil. Add carrots and cauliflower.
  5. Reduce heat to medium, cover and simmer until carrots and cauliflower are very tender, about 35 minutes.
  6. Remove from heat. Using an immersion blender, puree soup carefully until smooth. Alternately, puree small batches in a blender, then return to pot.
  7. Add salt and pepper, stir to combine.
  8. Ladle into bowls and serve with chopped parsley and sea salt and pepper to taste.

Special equipment: 


ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 6): 117 calories, 7g protein, 24g Carb, 8g Fiber, 2g fat