Jude’s Roasted Cauliflower Pumpkin Soup
This month I want to highlight Judith Scharman Draughon, MS, RDN, LD (aka Judes), “Your How-To Dietitian Nutritionist.” She takes the science and translates it into delish, easy and healthy everyday meals! She has some of my favorite recipes that are whole foods, and practical and easy to prepare for busy people like you and me.
I’m excited to feature Jude’s recipe for Roasted Cauliflower Pumpkin Soup. In her words, this healthy soup tastes super creamy and indulgent, yet it doesn’t have any cream, or even milk for that matter. Only a half cup of raw cashews for the whole recipe replaces the creaminess and adds nutrition to boot. Seven ingredients (besides salt, pepper and a little olive oil) are all it takes; throw cauliflower, apples and garlic all on the same pan and roast while you blend up the cashew nuts, pumpkin, white beans, and stock in a blender. If you want to use freshly roasted pumpkin you can, but canned pumpkin works great in this recipe too. The roasted cauliflower is broken-up and thrown in for texture after the mixture cooks, but you can make this soup as smooth or as chunky as you want. Enjoy!
- 1 garlic bulb
- 1 large head of cauliflower, cut into 2 inch pieces
- 1 Tbsp olive oil (for roasting)
- 1/4 tsp sea or kosher salt
- 2 large apples or 3 small (sweeter variety), peeled, roughly cut
- 4 cups chicken or vegetable stock
- 1/2 cup raw cashews
- 1 1/2 cup pumpkin puree
- 1 can (1.5 cups) of white beans, rinsed and drained
- 3/4 tsp sea or kosher salt (or to taste)
- 1/8 tsp pepper to taste
- Heat oven to 350°F. Peel away the outer layers of the garlic bulb skin leaving the skins of the individual cloves intact. Using a knife; cut off 1/4 of the top of whole bulb, exposing the individual cloves of garlic. Drizzle a little oil on exposed cloves and wrap in foil. Place wrapped foil in the oven to begin cooking.
- Mix cauliflower pieces with 2 1/2 tsp olive oil and spread out on most of a rimmed baking sheet; sprinkle with salt. Peel apples and cut in large pieces off core. Mix apples with a little oil and spread on the pan with cauliflower but keep them separate. Place the pan in the oven with the foiled garlic and roast until tender and lightly browned.
- Using a blender, add about half the chicken stock, cashews, beans (reserve 1/2 cup beans if you want to add to the soup whole) and pumpkin. Add more chicken stock to blender if needed. If you want more texture in the soup besides the roasted cauliflower, add some of the beans to your soup pot rather than the blender.
- When garlic is tender after 20 minutes or so, use a hot pad to turn garlic bulb up-side-down over blender (still filled with blended ingredients) and squeeze from the bottom of the clove, so roasted garlic falls into blender. Add roasted apples to blender, as well, and blend. If the blender becomes too full at any time, just pour some out into the soup pot. Add all ingredients to the soup pot except the cauliflower.
- Simmer ingredients over low heat for about 30 minutes; stir frequently. Add more chicken stock if soup becomes too thick. Roughly cut up roasted cauliflower into smaller pieces and add to soup. Mix together for a few minutes and turn off heat. Sprinkle with roasted pumpkin seed for garnish. Enjoy!
Judith “Judes” Scharman Draughon, MS, RDN, LD, owner and blogger at FoodsWithJudes.com, authored a new softcover & e-book entitled Lean Body, Smart Life. Her book is a no-nonsense approach to making small changes toward health and happiness in today’s go-go-go world. The book has an accompanying app to track Judes’ “12 Fixes.” It helps you enjoy food without guilt.
For RDNs looking for a way to increase their revenues and get their foot in the door of businesses and organizations, there is an RDN Affiliate Program using this book, it includes a 12-Fix Lean Life Plan, along with 12 slide presentations to use as a base for any wellness opportunity. Judes’ RDN-only Lean Body, Smart Life Affiliate Program allows affiliates to keep all proceeds from the presentations and 10 percent commission on copies of the book sold to groups and clients.
Judes hears from her new affiliates that they love the program because they found it to be a base for teaching – yet flexible enough so that they could make it their own. They also value the 12 PowerPoint presentations that go hand-in-hand with the book. They said, “Thank you for making it for RDNs only!” And, they love that the book is eye-catching and visually appealing. Check it out for yourself.
Judes has traveled extensively, raised four children, and recently remarried and relocated to Durham, North Carolina. Don, her wonderful spouse, and Judes ran a 10K in Charleston, South Carolina.
Judes and I can’t wait for you to try this spectacular soup recipe. Drop us a line when you do!