A simple, lectin-free vegetable soup made with cauliflower, aromatics, and peppery greens, gentle enough for babies and adaptable for the whole family. By seasoning at the end, this nourishing soup can be shared across generations, frozen in portions, and adjusted easily to taste with good olive oil and herbs.
This lectin-free cauliflower soup is simple, nourishing, and easy to adapt for the whole family — including little ones. I made it for my own lunch and packed a few portions for my friend Maggie and her baby Ava, keeping the soup unsalted until after I separated the baby’s portion. Her serving was left plain and frozen in individual portions, while the rest was seasoned to taste.
The recipe uses everyday vegetables and a handful of aromatics, and it’s very forgiving. If you can’t find mustard greens, arugula works well for a similar peppery note, or you can use milder greens like Swiss chard or collard greens. If using arugula, add it at the very end and blend right away so it keeps its fresh flavor.
Finished with good extra-virgin olive oil, this is the kind of simple, wholesome soup that’s always nice to have on hand.
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Easy, Warming Soup with Cauliflower and Mustard Greens
- Prep Time: 10 minutes
- Cook Time: 20 minutes (up to 30 minutes)
- Total Time: 30 minutes
- Yield: 4
Description
A simple, lectin-free vegetable soup made with cauliflower, aromatics, and peppery greens, gentle enough for babies and adaptable for the whole family. By seasoning at the end, this nourishing soup can be shared across generations, frozen in portions, and adjusted easily to taste with good olive oil and herbs.
Ingredients
- extra virgin olive oil
- 1 leek, clean and chopped
- 2, 3 celery ribs, chopped
- 1 carrot, chopped
- 1 thumb size ginger, chopped or sliced
- 1 small rutabaga, peeled and cut into small cubes
- 1/2 head cauliflower (a big one), cut in florets
- warm water
- 1, 2 cups of chopped mustard greens (you can use instead arugula, collard greens, Swiss chard)
- few sprigs of fresh thyme, oregano, sage
- salt and pepper to taste
Instructions
- Generously cover a soup pot bottom with extra virgin olive oil.
- Add the leeks, celery and carrot and saute for about 10 minutes, until fragrant and soft.
- Add the ginger and rutabaga and cook for a few more minutes.
- Add the cauliflower and cover all the veggies with warm water (I use filtered water).
- Let simmer on low to medium heat until the rutabaga and cauliflower are almost done.
- Add the greens and simmer for 5 more minutes. Don’t overcook.
- Mix everything with an immersion mixer (or in a blender). Adjust thickness by adding more water if required.
- If you have babies and want to give them some of the soup, separate what’s for them and add salt and pepper to the rest of the soup.
- Serve with the best extra virgin olive oil you have around.
5 Comments
Godon Bleu
June 26, 2025 at 1:46 pmI used this recipe as part of a 5-day fasting mimicking diet. To ensure the calories were 167 per 2-cups I decide to only uses 1 tbsp at the beginning for the total recipe and top the serving bowl with 1 tsp at the end for a total olive oil of 60 calories per 2-cup serving in the hope that the remaining ingredients would come to 167 calories or less per serving. T To off-set the lack of oil I was generous with fresh oregano and sage. If I made this again for maximum taste, I’d use a lot more olive oil and use a plant-based parmesan cheese instead of the salt.
Ariadne
April 22, 2025 at 1:43 pmDoes this freeze well? How about the other soups as well?
Claudia
April 23, 2025 at 12:27 amHi Ariadne! Yes, from my perspective, any soup can be frozen. -Claudia
Tammy R
January 25, 2025 at 1:48 pmI love this recipe! Just made a batch and it was so good that I immediately made another batch – especially since I still had the remaining halves of the rutabaga and cauliflower head. My house smells so good! I made it exactly as the recipe stated and seasoned to taste. For the second batch, I used 4 tablespoons of EVOO and added the herbs and spices while cooking, since I’m not sharing it with a baby. I portioned it out into four glass fridge containers and lightly sprinkled each one with Za’atar and black sesame seeds. I’m going to use it for the 5-Day Fast Mimicking Diet and top it with hemp seeds for protein. YUM!
Claudia
January 26, 2025 at 4:40 amHi Tammy! I’m so happy you loved it, thank you for taking the time to rate the recipe and write a comment. xx -Claudia