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Raw Apple Cauliflower Soup

The temperature has dropped and soup weather is here! I whipped up a quick, delicious Apple Cauliflower 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


Apple Cauliflower 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.


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  1. Jenny wrote on October 12, 2014

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

    • Susan wrote on October 19, 2014

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

  2. renae wrote on April 7, 2014

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

  3. Mari fujisawa wrote on December 19, 2013

    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?

  4. halina wrote on September 19, 2013

    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 wrote on September 19, 2013

      Just note that the green apples will change the flavor.

  5. Danielle wrote on August 5, 2013

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

  6. Katherine wrote on April 10, 2013

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

  7. Robyn wrote on March 11, 2013

    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 wrote on March 11, 2013

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

  8. Beth wrote on March 10, 2013

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

  9. nicole wrote on February 21, 2013

    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!

  10. Susan wrote on February 11, 2013

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


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