Raw Cauliflower Apple Soup

by Susan on January 15, 2013

Cauliflower Apple Soup @Rawmazing.com

The temperature has dropped and soup weather is here! I whipped up a quick, delicious soup for you to put on your winter table.

Cauliflower and apples go together beautifully. This simple soup needs little more than salt and pepper, but don’t forget the marinated onions. They make the dish!

You can warm this in the dehydrator or gently on the stove. Just remember to remove from heat the second it starts to warm or you will not have raw soup! 

Cauliflower Apple Soup with Marinated Onions

1. Place all ingredients except salt and pepper in high-speed blender. Blend until completely smooth.

2. Add salt and pepper to taste, top with marinated onions and apple slices if desired.

Marinated Onions

  • 1 sweet onion, thinly sliced
  • 2 tablespoons nama shoyu
  • 1 tablespoon agave or other liquid sweetener
  • 2 tablespoons olive oil

1. Mix together nama shoyu, agave and olive oil. Pour over sliced onions in glass container with cover.

2. Marinate onions for 2-3 hours, redistributing marinade a couple of times during marination.

3. Dehydrate for 6-8 hours at 115.

Serves 2-4 depending on how hungry you are.

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{ 34 comments… read them below or add one }

Amanda January 16, 2013 at 8:46 am

Such a beautiful soup!!


Lally January 16, 2013 at 11:04 am

Hi Susan: This recipe sounds so great, what kind of apples did you use?


Susan January 16, 2013 at 2:59 pm

Honestly, I don’t know. Any sweeter red apple would work. Cheers!


Teri January 16, 2013 at 2:57 pm


Great recipe! Do you post the nutritional information anywhere? Im trying to go near vegan/raw food lifestyle. However I am also training for a physique competition and knowing nutritional values is imperative for body composition. This is my first one at the age of 43. I really want to train with foods that heal& nourish the body verse some of the traditional methods.

PS I love your blog. Im fairly new and its very helpful!


Susan January 16, 2013 at 3:02 pm

I wish I had the time to provide all the nutritional information. You can find nutritional calculators on-line. There is an app called my fitness pal. You can track everything you eat, if you wish, and even enter recipes. Just don’t forget to pars it out into servings. Cheers!


Merrill January 16, 2013 at 4:23 pm

Hi Susan,
Just made the cauliflower soup for lunch. It was delicious! I didn’t have the onions yet but will try those too. I used 2 sweet red skinned apples.


Susan January 16, 2013 at 4:25 pm

Merrill…glad you liked it! So easy, no? Cheers!


Karen January 17, 2013 at 12:40 am

Hi Susan:

Can you please post so that just the recipe is printable and not the entire web page? So appreciated! Karen


Carol January 17, 2013 at 7:51 pm

Karen—you can simply copy the recipe and paste it on a blank Word document, then print. Voila!


Chele January 18, 2013 at 11:36 pm

Hi Susan, this is very yummy. I think my non-cauliflower eating family wouldn’t even know it was cauliflower. Thank you so much for your amazing website and all the wonderful recipes you share with the world. I really appreciate it!!!! cheers Chele


suzie blair January 21, 2013 at 12:53 pm

Susan, I was just on the amazon site and they have a site showing that you have a new cookbook coming out. It that true. They are calling it Rawmazing Desserts.

Thank-you, I don’t want to miss any of your books.


Susan January 21, 2013 at 12:54 pm

Yes…it is a re-publication of the Rawmazing Desserts that is on the site. :-) Newly formatted but same recipes.


Amanda Rex Health + Wellness Coaching January 22, 2013 at 7:51 pm

I love that you came up with a raw food version of caramelized onions. Nama shoyu makes everything better!


Elle January 24, 2013 at 11:33 am

I have been craving cauliflower lately (weird how the body does that with certain foods sometimes) I will try this out!


jeanette January 27, 2013 at 5:02 pm

Just made this and it is so good.


Janicee February 4, 2013 at 2:18 pm

Where do you get fresh Thai coconut? What is a substitute?


Susan February 4, 2013 at 3:49 pm

Where you get it would completely depend on where you live as to where you can get the Thai coconut. Asian markets and Whole Foods carry then as do some coops. They can also be ordered on-line. Cheers!


selina February 11, 2013 at 3:28 pm

I added a teaspoon of fresh ginger, it goes very well with caulifower…. delicious


Dave February 11, 2013 at 9:15 pm

We made this tonight and ours came out tan instead of white. Any ideas why?


Susan February 11, 2013 at 10:12 pm

I wish I had a crystal ball and could tell you exactly what happened. Unfortunately, since I wasn’t there, I have no idea. Maybe apples oxidizing, a darker colored cauliflower than I used, etc…


Susan February 11, 2013 at 10:37 pm

As stated above, it serves 2-4 depending on how hungry you are.


nicole February 21, 2013 at 7:34 pm

Hi Susan!

I’m just beginning my raw food journey. I’ve often incorporated cauliflower in my diet (non-raw) for variety. However, this is the first time I actually enjoyed eating it. Thank you for the amazing site!


Beth March 10, 2013 at 9:41 am

This was delicious. The dehydrated onions were delicious. This a fast, easy recipe that is a winner.


Robyn March 11, 2013 at 4:44 pm

I’m allergic to soy what can I use in place of Nama Shoyu or the Braggs enzymes that is used for raw marinating?


Susan March 11, 2013 at 4:58 pm

You could try coconut aminos but I can’t guarantee the results in this recipe since I haven’t tested it. Cheers!


Katherine April 10, 2013 at 3:48 pm

i am new to the concept of preparing raw foods / what do you mean by “dehydrate” for 6-8 hours at 115 ?


Susan April 10, 2013 at 4:13 pm

You need a dehydrator. You can read more about it here: http://www.rawmazing.com/dehydration-primer/


Danielle August 5, 2013 at 8:03 pm

I’m trying to b 80-10-10 and wonder how you feel about omitting most, if not all of the olive oil?


halina September 19, 2013 at 1:12 pm

Use green apples in everything especially if your on a tight budget….they have the most nutritional value and possibly if other apples are used can cause that browning issue some have mentioned?? My was fine even the next day (used green apples) because I was not able to finish in one sitting. Luv this recipe…Simply delish…Thank you for post. : )


Susan September 19, 2013 at 3:18 pm

Just note that the green apples will change the flavor.


Mari fujisawa December 19, 2013 at 6:59 pm

I feel like doing this but I don’t understand what Nama shoyu mean…in Japanese it means fresh …also what could be another substitute for agave? Or please specify another liquid sweetener..could mirin(sweet rice wine)go?


renae April 7, 2014 at 8:09 pm

Just made this and it’s pretty tasty. Super easy to make, as well!!


Jenny October 12, 2014 at 1:14 am

This looks delicious! Are you supposed to serve the soup cold? Just wondering! New to this!


Susan October 19, 2014 at 12:26 pm

Hi, Jenny, You can serve it cold or gently warm it. Cheers!


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