Minestrone-Inspired Cauliflower Rice Soup

This soup is inspired by one Dr. Will Cole includes in his Ketotarian meal plan. I love this soup because it is warming and delicious, but most of all because it is filling and vibrant.

This soup replaces pasta with riced cauliflower. Also, it doesn’t include any beans or lentils, which I usually include in my minestrone soup. To up the protein and ensure that the soup feels like a meal, I will serve it with raw flaxseed crackers, cashew cheese and a few olives.

If you follow me on Instagram, you will notice that most of my meals of late have been #ketotarian.  This is the principal of eating, made popular by Dr. Will Cole, in his book by the same name. Basically it is switching your body into fat-burning mode (vs. carbohydrate burning mode), using a plant-based foundation. I’ve been interested in reducing my, and my family’s, carbohydrate dependance, and found this was an effective guideline to follow. It is based on plant based, whole foods, eliminating sugars (including maple syrup and honey) and grains, legumes and lentils–which are the big carbs we count on as plant based eaters.  As I gradually transition some plant based, nutritionally dense fruits and vegetables back into our diet, I will be sure to keep simple and satisfying ketotarian recipes, like this one, in rotation.


What is riced cauliflower?

Riced cauliflower is simply finely chopped, or minced, cauliflower florets. You can:

  • buy these fresh, pre-packaged in many grocery stores now (look in the salad and greens sections).
  • buy these in the frozen food section.
  • make it yourself, by blitzing fresh cauliflower florets in your food processor, grating florets on a box grater, or even with a handy-dandy chef’s knife.


Minestrone-Inspired Cauliflower Rice Soup
This recipe does not include pasta, refined grains nor any beans or lentils. It is filling and satisfying.
Servings8 servings
Prep Time10 minutes
Cook Time20 minutes
  1. Heat the olive oil in a large soup pot over medium heat. Add the onion and stir. Cook 2 minutes, until onion starts to sweat.
  2. While onion cooks, put seasoning in a mortar and crush with a pestle, then add to the onion. Stir in the garlic and tomatoes paste, cooking for about a minute until the garlic is fragrant.
  3. Stir in the cauliflower and pepper until well incorporated.
  4. Pour in the veggie stock and tomatoes, increase heat and bring to a boil. Then reduce the heat to keep soup at a simmer for 15 minutes.
  5. Stir the spinach and parsley in and let wilt. Test the seasoning, adjust with salt and pepper as necessary, then it is ready to serve.

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