White Velvet Soup à la My New Roots

Hello! We are still in Vietnam. We are having a great time and we’re eating so much amazing food. We promise to share some photos soon and maybe even some vietnamese recipes, but for now we are continuing with our series of guest bloggers.
Today we present Sarah from
My New Roots!
You might remember that we mentioned
My New Roots in our post about the Raw Chocolate Shake. What we wrote then still applies. It is one of the most interesting and fun to read, healthy food blogs out there. If you like to eat nutritious food and you haven’t read it before, you have to head over to My New Roots. You will find great recipes, learn lots of interesting facts about food and have a laugh while reading it. Enough said from us, here is Sarah:

The snow just won’t stop. The world is quiet and soft. It’s time for a bowl of soup.

It’s been quite a while since I’ve posted a soup recipe, and this weather is serving as divine inspiration for a piping hot bowl of creamy comfort food. It combines a few of my favorite things, roasted veggies and velvety lima beans, all blended up to create the most creamy, rich-tasting, delectable soup to cross my lips this new year. And whether your 2011 resolution was to eat more whole foods, lose weight, or cut back on meat, you’ll be checking off all three with my White Velvet Soup that tastes like anything but deprivation – it’s down-right dreamy!

White food. It’s gotten a pretty bad rap in recent years while our food focus has finally begun to shift from processed to whole foods; white bread to whole grain bread, white rice to brown rice, white potatoes to sweet potatoes. This is a very good thing so let’s move with the momentum!
However, there are some white foods that still belong to the whole foods family, boasting all kinds of nutritional benefits. This white velvet soup is an excellent combination of many white foods– cauliflower, onions, garlic, and lima beans – that are not only delicious, but super health supportive. Here’s an idea of just how powerful these white foods are…

Cauliflower – As an excellent source of vitamin K and a very good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), cauliflower provides us with two powerful anti-inflammatory nutrients. Cauliflower is also jam-packed with phytonutrients (those are the super-charged healthy compounds found exclusively in plants), such as the familiar beta-carotene, as well as the lesser-known beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol (there will be a quiz at the end of this post ;) This broad spectrum antioxidant support helps lower the risk of oxidative stress in our cells. By providing us with such a great array of antioxidant nutrients, cauliflower helps lower our cancer risk by helping us avoid chronic and unwanted oxidative stress.

Onions – Members of the Allium family (like garlic), onions of all colours are rich in sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Several servings of onion each week are sufficient to statistically lower your risk of some types of cancer.
Human studies have shown that onion can even help increase our bone density and may be of special benefit to women of menopausal age who are experiencing loss of bone density. In addition, there is evidence that women who have passed the age of menopause may be able to lower their risk of hip fracture through frequent consumption of onions. “Frequent” in this context means onion consumption on a daily basis! Pass the soup, please.

Garlic – The selenium in garlic can become an important part of our body’s antioxidant system. A cofactor of glutathione peroxidase (one of the body’s most important internally produced antioxidant enzymes), selenium also works with vitamin E in a number of vital antioxidant systems. Garlic is also rich in another trace mineral, manganese, which also functions as a team player in a number of other important antioxidant defense enzymes, for example, superoxide dismutase. Studies have found that in adults deficient in manganese, the level of HDL (the “good form” of cholesterol) is decreased.

Lima Beans – are a total super food. They are loaded with protein (much like other legumes), and when eaten in combination with whole grains and whole grain products they provide the protein comparable to that found in meat or dairy foods without the high calorie content or saturated fat. And when you eat lima beans instead of animal products, you also experience the health benefits of dietary fiber, which lowers cholesterol, stabilizes blood sugar, prevents constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. Just one cup of lima beans will give you 65.8% of the daily value for fiber.

Surprised, are we? I told you some white foods deserved a little love. Whole foods always have some kind of health benefit because they are not processed, and therefore contain all of the lovin’ nutrition nature intended.

This soup is a total breeze to make – most of the work is done for you in the oven! All it takes is a quick blend up and you’re done. So simple. Who says gourmet food can’t be incredibly fast and easy?

White Velvet Soup

1 head cauliflower
2 medium onions
1 head garlic (about 6-8 cloves)
3 cups cooked lima beans (about 2 cans)
2 cups water
2 cups vegetable stock
juice of 1 lemon
sea salt to taste
olive oil
smoked paprika

1. Preheat oven to 400°F.
2. Cut up cauliflower into bite-sized chunks and place on a baking sheet. Drizzle with olive oil or melted ghee. Sprinkle with sea salt.
3. Peel onions and slice into chunks. Peel garlic cloves. Place onions and garlic baking sheet, drizzle with olive oil and sprinkle with sea salt.
4. Place all veggies in oven. Bake for 30-40 minutes until everything has golden edges and is nicely caramelized.
5. Let veggies cool slightly and add to blender along with all other ingredients except olive oil and paprika (process in batches if you have a small blender). Blend on high until very smooth. If you have a Vita-Mix, I would highly recommend using it.
6. If the soup is not hot enough after blending, transfer soup to a large pot and warm until steaming. If the soup is too thick, simply add water to thin to your desired consistency.
Bonus: For each bowl of soup, combine 1 tsp. extra virgin olive oil with 1/8 tsp. smoked paprika and drizzle as a garnish (this is optional, but there is something very delicious about the mellow richness of the soup, with a slightly spicy and smoky accent).

Tip: I always highly recommend using beans you cook yourself instead of canned, as the flavour of freshly cooked beans is simply better. If you choose to use beans you’ve cooked yourself, reserve the cooking liquid and use in place of the water and stock.

I hope you enjoy making this warm bowl of velvet for you and your lucky friends. Now I’m off to frolic in the snow to build up an appetite! This soup is on the stove and ready to wrap me in warmth when I return.

Text & photos by My New Roots
Info source:
World’s Healthiest Foods


  • Hello from Melissa French, The More With Less Mom. I have included this recipe my May Real Food Meal Plan. I love cauliflower anything. Thanks for sharing! http://www.morewithlessmom.com/index.php/2014/05/05/may-real-food-monthly-meal-plan/
  • Michelle
    Love, love, love! Just made this as had some cauliflower left over and wanted to try something 'new'. Just delicious and a real hit with my man on this cold night. Thanks!
  • Sarah & Diana
    Hi! i just made this recipe with my mum. Absolutely divine, it tastes so good, and so perfect for this cold winter night. my Mum and i aren't the best of cooks, even so, this recipe was super easy to make and super yummy. This post is just a thank you to Sarah from a younger Sarah, and her mum Diana. Both of whom are enjoying your delicious recipe this very second. lots of love, Sarah & Diana
  • Leisel
    Oh, yum! After taste testing just the cooked beans, I thought I was going to be disappointed, but this turned out sooooooo good! Mine wasn't as white (I think because my prefered stock is really rich and dark). I didn't have a full buln of garlic, and I forgot to measure the beans after cooking, so I think I had too many, an it ended up almost a dip like consistency. Still, only my pickiest child didn't finish everything I gave her, and my 2 year old devoured it and asked for more. I added more stock to what was leftover (just enough for me to have lunch tomorrow, and I told the rest of them that it was mine all mine, don't you dare touch. This recipe is definitely a keeper. So glad to have dispelled the hatred of lima beans caused by only ever having had the nasty frozen ones before. Thank you!
  • Wow. That's all, just wow. Not exactly sure how I came upon this page yesterday (honest, I was looking stuff up for work) but this recipe looked so perfect for dinner that I stopped by the market on my way home to get everything. Of course I didn't see the "2 cups of vegetable stock" which meant that I didn't have any, so I roasted the cauli, onion, and garlic a little longer in a little bit more olive oil (note to people who haven't made this yet: it takes some will power to not eat the roasted cauli, onion, and garlic right off the baking sheets), and it was fine. I could only find a frozen bag of baby lima beans, and they were fine, although next time I will go to a different market that I know have cans of butter beans and use them because I think the result will be more, uh buttery. I did have to use a little bit more salt because of the lack of veggie stock, and the servings also had some Chinese chili-garlic paste plopped on top, but wow (as I've said before) it was good. My rib-eatin' boyfriend actually exclaimed "Wow, it takes like there's meat in it!" It's a wonderful soup, thick without being dense. Wow!
  • Dana
    This recipe is great! I'm now making it for the second time! I also like that you can add different things to it. I added some wild rice and chopped roasted broccoli and it turned out great.
  • Ok - you have me hooked! You're blog is amazing! Thank you for the wonderful, natural recipes! xo
  • Chokladtossig? titta gärna in i min chokladvärld! :)
  • Sandy Z
    I recently joined an organic veggie co-op. We receive a weekly array of veggies. The cauliflower I got was humongous! I’m making this as we speak. My house smells delicious, and the cauliflower is being put to good use! =) So excited to have found this vegan recipe and your blog.Thanks!
  • tamara
    should the lima beans be baked along with the other veggies?
  • Karen
    I soaked my dried beans, but I'm not sure if I should cook them also? Do I bake them with the other veggies? Or do I boil them? Or use as is? Thanks :)
  • This soup looks...well super and but for the lack of lima beans in my cupboard presently it would be all systems go! I am in a bit of a soup zone at the moment so this will be wonderful to add to the repertoire. Thanks Sarah and lovely Green Kitchen Stories folks x
  • jahna
    I want to make this soup would like input on the lima beans. I make a yummy potato,onion,limabean cilantro,water soup. 2c pot,2c onion, 2c lima beans, 4c water, 1/4 c cilantro boil 20-30 minutes puree. Easy, yummy Moosewood lowfat cooking recipe. Anyway I always have a hard time finding lima beans (esp organic) I buy them frozen (they are green not white...am I crazy or do your lima beans look white? ) Anyway, I have never found canned. Should I use dry beans and if so how do I prepare those I know they have to be soaked overnight? Could I use frozen? in the potato soup it says not to use fresh/dry it would give it a different taste. Want to get making this right away. Let me know thanks so much!
  • Rachel
    Yes, I completely assumed that this would have cream or cheese or something dairy. SO PLEASANTLY SURPRISED this is vegan!! I love that it doesn't even require dairy substitutes. I can't wait to make this and see what my husband thinks--he doesn't like cauliflower, but I am hoping to change that. Thanks for posting--it looks a-mah-zing!
  • Natasha
    I made these biscuits last night and they were phenomenal! I put them in the over right before guests came over and the most wonderful aroma filled the air :) thank you for this!
  • Becky Seling
    This recipe sounds so delicious. I would love to know the nutritional thought before I can make this for my family as we are watching different things in our diet (fiber, carbs, fat and protein). Thank you so much!
  • Rene
    Looks great. I'm making it right now! How where and when do you use the lemon? No mention of it i don't think!
    • Hi Rene, you should add the lemon together with the rest of the ingredients in step 5, just before blending it. Good luck! /David
  • Nika
    Awesome looking soup, cant wait to try it... I love all of the ingredients!!
  • Alex
    Just made this soup and it is sooooo good! Incredibly creamy and flavorful with no guilt! Thanks for this fantastic recipe... I will be making again and again :)
  • Nina
    I used frozen cauliflower - but it didn't work well. I have to wait for the season to do it one more time. Beans are quite difficult to digest, therefore I use marjoram - It is Polish way to help digesting. If I don't have fresh herbs I add dry - but put it into a specially made packet - to remove it after cooking.

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