Tomato Soup with Roasted Cauliflower & Cannellini Beans

Tomato Soup with Roasted Cauliflower & Cannellini Beans | Food & Nutrition | Stone Soup
Photo: KC Wright

A hearty new take on an old classic that’s full of flavor and comes together quickly. Beyond the nutrient-rich tomatoes, cauliflower is also full of vitamins, minerals and antioxidants, while the beans boost the fiber and provide quality protein. Really good leftover! As the soup warms at the end, make up a grilled cheese with arugula or spinach and Dijon mustard on rustic whole-grain bread — a complete meal.

Tomato Soup with Roasted Cauliflower & Cannellini Beans

Ingredients

  • 1 large head fresh cauliflower
  • 4 tablespoons extra virgin olive oil, divided
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt
  • 1 teaspoon coriander seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon ground turmeric*
  • ½ teaspoon crushed red pepper flakes
  • 1 medium-large yellow or white onion
  • 2-4 fresh garlic cloves, to taste
  • 2 28-ounce cans diced tomatoes (or 6-7 cups diced fresh tomatoes)
  • 2 cups water or vegetable or chicken broth
  • 1 14-ounce can cannellini beans
  • ½ teaspoon fresh ground black pepper
  • Optional Garnishes: plain yogurt and fresh basil leaves

Instructions

1. Preheat oven to 375ºF. Rinse the cauliflower under cool water and pat dry. Remove the stalk core and slice in half. Then slice short side of each half into ½-inch slices; don’t worry if it crumbles. Place all in large bowl and drizzle with 2 tablespoons olive oil. Use large rubber spatula to coat the cauliflower with oil. Sprinkle with cumin and sea salt; toss with spatula. Scrape cauliflower and all its bits along with any residual oil from the bowl onto a cookie sheet and roast for 10 minutes before tossing with spatula and roasting for another 10 minutes.

2. While cauliflower roasts, place remaining 2 tablespoons olive oil in a medium-large stockpot over medium cooktop heat. Add coriander and mustard seeds, turmeric and red pepper flakes, stir and warm until mustard seeds begin to pop.

3. Dice onion and mince garlic (quick work in food processor). Add to the stockpot and cook for 7 to 8 minutes.

4. Add the tomatoes, water/broth and cauliflower; bring to a low boil before reducing heat to a simmer for about 10 minutes.

5. Remove pot from heat to blend the soup with an immersion blender (or allow to cool down before blending in batches in a counter blender) to consistency of small chunks.

6. Return all to the pot and heat on medium, adding rinsed and drained beans. Stir in pepper and adjust for salt.

7. Serve hot in bowls with a dollop of yogurt and snipped basil leaves.

*A note on turmeric: small clinical studies suggest that one of the compounds in turmeric, curcumin, is helpful for indigestion, ulcerative colitis, rheumatoid arthritis, seasonal allergies and depression. Exact amounts are not conclusive, but since it gives food a great color and flavor, we can relish in the potential health benefits as well!

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KC Wright
KC Wright, MS, RDN, gardens, cooks, educates and writes based on her clinical nutrition, academic and research experience. She advocates for healthy lifestyles and sustainable food systems with recipes from her blog at wildberrycommunications.com. Follow her on Facebook, Instagram and Twitter.