Super Easy Cauliflower & Spinach Soup

By: Isabel Smith, MS, RD, CDN

Soup is a warm, cold weather delight. I particularly love it because it serves as an easy way to pack in tons of nutrients with a satisfying taste. Sometimes it’s just too cold out to depend on juice to get a high dose of nutrients, and soup is the perfect solution.  This soup is a rich source of immune-boosting and health-promoting nutrients including vitamin C, energizing B vitamins, bone-healthy vitamin K and brain and heart-healthy folate.


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  • 1 head of cauliflower
  • 1 onion
  • dash of red pepper flakes
  • 1 cup (30 g) spinach
  • dash of sea salt and pepper
  • 2 tbsp olive oil
  • 1/4 tsp thyme
  • 1/2 cup (125 ml) unsweetened almond milk
  • 1 cup (250 ml)  low sodium vegetable broth
  • sage leaf for garnish (optional)


  1. Preheat the oven to 425 F (218 C).
  2. Cut cauliflower into florets and slice the onion. Spread on roasting pan.
  3. Toss the cauliflower and onion with the olive oil and red pepper flakes on a baking sheet; sprinkle with the salt and thyme and toss again. Roast until golden and tender, about 20 minutes.
  4. Combine all ingredients (except garnish) in a food processor or high powered blender and blend or process on high for 2-3 minutes or until well mixed.
  5. In a medium to large stockpot heat the blended soup over medium for 10-15 minutes or until warmed.
  6. Serve with garnish and enjoy!

Prep time: 10 minutes

Cook time: 40 minutes

Total time: 50 minutes

Servings: 4

  • Nutrition per serving:
  • Calories120
  • Fat7g
  • Saturated Fat1g
  • Cholesterol0g
  • Sodium260mg
  • Carbohydrates12g
  • Fiber4g
  • Sugars5g
  • Protein 4g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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