20 min cauliflower soup with carrot chips + seed crumble

20 Min Cauliflower Soup with Carrot Chips + Seed Crumble | Vegan, Gluten-Free

Course: Soup
Cuisine: European
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 servings

Quick and easy, this 20 min cauliflower soup with carrot chips + seed crumble is great any day of the week, on a cold winter's night!


  • 1 cauliflower head washed, coarsely chopped
  • 2 organic white or yellow flesh potatoes peeled and cut into big cubes (potatoes tend to absorb pesticides a lot, so make sure to buy organic)
  • 2 onion (large) peeled, coarsely chopped
  • 946 ml organic broth of your choice (vegetable or chicken)
  • 2 carrots (large) washed
  • 1/2 cup sunflower seeds raw, unsalted
  • 1/2 cup pumpkin seeds raw, unsalted
  • 1/2 tsp paprika powder
  • 1/2 tsp garlic powder
  • 1.5 tsp sea salt
  • 1/8 tsp black pepper
  • extra-virgin olive oil for cooking
  • 1 tsp coconut oil unrefined/virgin


  1. In a large soup pot over medium heat, add a generous amount of olive oil (2-3 Tbsp), and sauté the onions for a couple of minutes, while you prepare the potatoes and cauliflower.

  2. Add the potato cubes and chopped cauliflower, sauté for about 5 minutes, or until it starts to get golden on the edges. Add the broth (if the veggies are not entirely covered, add a bit of water), cover and bring to a boil. Reduce the temperature to medium-low, and cook for 10-15 minutes, covered.
  3. While this cooks, slice the carrots using a peeler. Mix in a small mixing bowl with just a drizzle of olive oil, 2-3 pinches of paprika, a pinch of grey sea salt, and some freshly ground black pepper (to taste). Pour the mixture on a large cookie sheet and separate the carrot slices so that they are not touching (or barely touching). Bake in a 425F oven for about 5-8 mins, or until they start to crisp on the edges. Remove from oven.
  4. In a medium size pan over medium heat (dry - no oil), add the sunflower seeds and pumpkin seeds. Mix often. Cook until they start to roast gently, and add the paprika, garlic powder, and a pinch of sea salt. Mix. Wait about 20 more seconds, and transfer to a cold plate.

  5. Using a food processor, or mini food processor, put the seed mixture into it, add the coconut oil, and pulse until the texture is like a crumble. No big pieces, but not powder either. Set aside.

  6. When the soup is cooked, remove from heat and carefully blend using a handheld blender. Add about 1 tsp of grey sea salt, mix, and serve immediately.
  7. Add the carrot chips and crumble on top.
  8. Enjoy!

Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 295kcal | Fat: 15g | Saturated fat: 2g | Sodium: 987mg | Potassium: 1073mg | Carbohydrates: 30g | Fiber: 7g | Sugar: 5g | Protein: 14g | Vitamin A: 5235% | Vitamin C: 31.1% | Calcium: 87% | Iron: 5.9%