I am sure you have heard the saying “eat the rainbow.” While there is a lot of truth to the fact that more colorful foods have very important nutrients, there are plenty of benefits to eating white and neutral-colored vegetables, like mushrooms, onions, garlic, and, our favorite, cauliflower. This plant-based cauliflower soup has 4 powerful white-colored vegetables – cauliflower, onions, garlic, and a crispy mushroom topping.

cauliflower soup

Neutral-Colored Vegetables Are Healthy Too


Cauliflower is the main star in this creamy cauliflower soup. This veggie has had its moment of fame in the past couple of years. Cauliflower is a high fiber vegetable that is also high in vitamins like vitamin C and folate. It is also full of antioxidants and phytochemicals which help fight against cancer. It is also a very versatile vegetable! You can eat it raw, roasted, in “rice” form, pickled, pureed, in a soup, or in a sauce. Check out this awesome Baked Buffalo Cauliflower Bites recipe if you’re looking for some more inspiration.


Garlic is famous for its antioxidant properties and its immune-boosting abilities, just to name a few of its many benefits. It is also one of the most used aromatics in cooking, and it adds so much flavor to food! 


I am a firm believer that every recipe should start with onions and garlic. As Chef Julia Child once said, “I cannot imagine a world without onions.” She was absolutely right! Onions add great flavor and fragrance to any dish. In addition, onions have antioxidant properties that help protect against cardiovascular diseases and cancer. 


Although the crispy mushrooms in this recipe are optional, mushrooms are another neutral-colored food with many, many benefits. A nutrient powerhouse;  mushrooms are high in fiber, vitamins (potassium, B-vitamins) and antioxidants. AND, did you know, they’re the only source of vitamin D in the produce aisle? To be fair, they often don’t get the credit they deserve. Check out one of our favorite recipes that features mushrooms! 

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cauliflower soup

Cauliflower White Bean Soup Recipe

  • Author: Jennifer McDaniel
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 8 1x


  • 1 head of cauliflower (about 4 cups)
  • 2 tbsp olive oil
  • 1 onion, sliced
  • 3 cloves garlic
  • 1/4 cup tahini
  • 1 can white beans
  • 1 tsp garlic powder
  • 1 pinch of cayenne pepper
  • 1 pinch of salt
  • 1 pinch of black pepper


  1. Preheat oven to 375 degrees. Prepare a baking sheet with parchment paper and add the cauliflower, onions, and garlic. Season with olive oil, salt, and pepper.
  2. Roast the vegetables for 15-20 minutes.
  3. Transfer the roasted vegetables to a blender. Add the tahini and white beans.
  4. Season the soup with salt, pepper, garlic powder, and cayenne.


*You can add crispy shiitake mushrooms as a topping or croutons!

Keywords: cauliflower soup

Jennifer McDaniel

Jennifer McDaniel is a Registered Dietitian, Media Spokesperson, and co-author of Prevention's Mediterranean Table Cookbook. She and her team of Registered Dietitians aim to help their clients go further, make change last, and unlock their potential. She lives in St. Louis, MO with her husband, and three young sons. If you are interested in working with Jennifer, please visit our contact page.