Creamy cauliflower soup with pumpkin, cashew & tofu fritters




Incorporating more meat free meals is a simple way to look after both our health and our planet. It’s something that’s always in the back of my mind when it comes to meal planning and I’ve been thinking of new ideas that are filling and tasty.  Creamy cauliflower garlic soup and pumpkin cashew fritters are two success stories in my kitchen experiments and they both get a boost of plant based protein from Bean Supreme Soft Tofu.

The new Bean Supreme Soft Tofu is made from whole soy beans (no GMO soy!) and has a higher water content than their other tofu, hence it’s softer texture.  It is very lightly flavoured so it makes a versatile ingredient to add to dishes, both sweet and savoury.

Soft tofu has a soft, creamy texture and is a source of protein, fibre and also provides calcium so it makes a good base for creating meals.

I used the Bean Supreme Soft Tofu in my creamy cauliflower and garlic soup to provide a creamy texture and to boost the protein content.  It might sound a little weird, but it really works!  The result is a nutritious plant based soup that has a great flavour, creamy texture and is filling too.  I also created vegan pumpkin cashew fritters which also have a lovely texture and flavour, thanks to the cashews, turmeric and curry powder.  These can be served alongside the soup or as a meal in themselves with a side of coleslaw.

Creamy cauliflower, garlic and tofu soup



1 medium sized cauliflower
2 tablespoons olive oil + ½ tablespoon extra
1 medium onion
1 leek (white part only)
6 large cloves of garlic
4 cups vegetable stock
½ cup raw cashew nuts, soaked in boiling water for 20 minutes.
Juice from ½ lemon
2 blocks of Bean Supreme Soft Tofu

To serve:
Freshly chopped chives
Extra cashew nuts


Preheat oven to 160 degrees Celsius.   Rinse the cauliflower, shake off excess water and cut into florets.   Place the cauliflower and the cloves of garlic on a large baking tray, drizzle with the olive oil and season with salt and pepper.  Bake for 20 minutes.

While the cauliflower is roasting, soak the cashew nuts in boiling water and set aside.

Chop the onion in half, then into slices. Rinse and chop the leek into rounds.  Place these in a large pot with ½ tablespoon olive oil.  Stir over a medium heat for around 5 minutes.  Add the vegetable stock and simmer gently.

Once finished roasting, squeeze the garlic from the outer shell and add the garlic flesh to the pot along with the cauliflower.  Drain the cashews and add to the pot.  Simmer for 10 minutes.
Take off the heat.  Add the tofu and lemon juice.  Blend until smooth – if you prefer your soup a little chunky, blend a little less. Add salt and pepper to taste.

Top with a swirl of pesto, herbs and cashew nuts.


Pumpkin, cashew and tofu fritters


These delicious fritters are full of flavour and nutrition.  Serve as a side dish with the soup, or they make a yummy dish in themselves, served alongside brown rice and vegetables.


1 red onion
3 cloves of garlic
1 cup roasted pumpkin, chopped into small pieces
1 packet  Bean Supreme Soft Tofu
3 tablespoons coconut flour*
2.5 tablespoons chia seeds
1 tsp curry powder
1 tsp turmeric
1 cup cashew nuts
¼ cup sesame seeds
Olive oil, for frying

Peel and finely chop the onion and garlic.  Place in a medium sized mixing bowl along with the pumpkin, tofu, coconut flour, spices and chia seeds. Mix well.

Place cashew nuts in blender or food processor.  Pulse until the nuts are very finely chopped – almost like the texture of almond meal, but slightly chunkier.  Add the nut mixture to the bowl and mix well to combine.

Place the sesame seeds on a plate.  With clean hands, roll the mixture into small balls.  Coat in sesame seeds and place on an empty plate.  Heat a tablespoon of oil in a fry pan over a medium heat.  Add the fritters and pan fry until golden brown all over.

*I used coconut flour as it is quite absorbent, but feel free to use another type – just add a little more if the mixture feels a bit wet.


For more delicious, healthy plant based tofu recipes, click here



And thanks to Bean Supreme, for some more healthy recipe inspiration I’ve got Revive Cookbooks 4 & 5 to giveaway.  Revive is a popular healthy cafe in Auckland serving up delicious plant based recipes.

To be in the draw, simply comment below with why you’d like to win and hit the facebook ‘like’ button below.  Prize will be drawn on Monday 11 July and the winner will be announced on this post and notified by email. Open to NZ residents only sorry.

UPDATE – Congratulations Katherine T – you are the lucky winner! Check your emails 🙂

This post was made possible thanks to Bean Supreme.










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117 Responses to Creamy cauliflower soup with pumpkin, cashew & tofu fritters

  1. Shona hickey July 4, 2016 at 6:50 pm #

    Love the healthy and very tasty options…I use these recipes every week! I ,Ove trying new things and this is my go to.

    The recipe book would be ‘amazing’ to own !!!

  2. Cherie Lovett July 5, 2016 at 8:28 pm #

    Oh my god yum! I’d love to win because reading that recipe made my mouth water ????

  3. Sophie July 5, 2016 at 8:28 pm #

    I’m always on the look out for yummy vegetarian recipes to mix up our normal meat-based fare. These books would be a great kickstart 🙂

  4. Maryanne July 5, 2016 at 8:41 pm #

    I need to get the family healthier! We need the cookbook for inspiration – vege meals are soo good too

  5. Anna B July 5, 2016 at 8:44 pm #

    I love how the revive recipes use alternative options for flavouring! Would love to add these recipe books to my collection! ????

  6. Pauline Baas July 5, 2016 at 8:47 pm #

    I love trying healthy new recipes ???? I would love to win this prize!!

  7. Sarah Menlove July 5, 2016 at 8:49 pm #

    I love finding new plant based recipes to add variety to my meals! Would be awesome to see more of these ????

  8. Angie July 5, 2016 at 8:50 pm #

    Always great to have awesome healthy tasty recipes.

    Would be fantastic to have this recipe book close at hand ….

  9. fiona July 5, 2016 at 8:56 pm #

    I am not vegetarian but j enjoy the flavors in most vegetarian food and often it’s my first choice when j go out. I would like to be able to cook healthy tasty non meat dishes.

  10. Jen July 5, 2016 at 9:00 pm #

    Would love to win to try some different recipes please

  11. Toni July 5, 2016 at 9:02 pm #

    I would love to win, I have had my eye on their cookbooks for awhile now so would be a great way to start a collection!

  12. Linda Forsdick July 5, 2016 at 9:04 pm #

    Please put me in to win so that I can work my way through the book. The recipes are tasty & healthy & I want to prepare them for my family. We love healthy eating! Eat Well NZ! ????????

  13. Jessica Fraser July 5, 2016 at 9:47 pm #

    I’d love to win these anD pass them onto my sister in law who’s just become vegan 🙂

  14. Ciaran Fraser July 5, 2016 at 9:47 pm #

    Recently turned vegan and your books have made this transition so easy! Would love more to add to my collection!!

  15. Carol July 5, 2016 at 9:51 pm #

    I would love to win the prize as I just LOOOVVVEE Revive cool books!!!!! Thank you thank you thank you! ?

  16. Steph July 5, 2016 at 10:01 pm #

    I really would love these recipe books. I’ve been meaning to purchase them. I’ve started incorporating a vegetarian meal weekly and these recipe books have so many great, tasty options to trick my not so keen partner

  17. Jocelyn July 5, 2016 at 10:09 pm #

    Id love to win because the revive cookbooks are amazing and I always love new recipes to grow my meat-free repertoire!

  18. Frances Turpie July 5, 2016 at 10:18 pm #

    These recipes sound and look amazing.. would love these books to brings something new into my families meal times

  19. Aaron Wells July 5, 2016 at 10:23 pm #

    I am eating lots of veges and fruit this would be great to give me more ideas on vegetarian cooking

  20. Shontelle thomson July 5, 2016 at 10:47 pm #

    Yum! wanna try that soup for sure ????

  21. Gina Lowden July 5, 2016 at 11:32 pm #

    I would love to win because I’m trying to transition to a plant based diet at the moment and currently have 3 large blocks of tofu in the fridge that I would love some inspiration for. Love revive ????

  22. Tracey July 5, 2016 at 11:42 pm #

    I’m in desperate need of some new healthy recipes ????

  23. Juliana July 6, 2016 at 12:02 am #

    The revive books are so yummy and such great new ideas for vegetarians

  24. Taranis Townsend July 6, 2016 at 12:19 am #

    I love trying new healthy recipes for myself and my lil sis 🙂

  25. Dianne July 6, 2016 at 7:56 am #

    Reviving my recipe collection.

  26. Olivia July 6, 2016 at 8:30 am #

    I’d love to win these books because I’d like to do more healthy cooking at home!

  27. Linda July 6, 2016 at 8:38 am #

    I would love to win these as I really get stuck cooking the same meals each week. Would be perfect inspiration to mix things up while I’m trying to transition to a more plant based diet 🙂

  28. Tami July 6, 2016 at 8:46 am #

    I would love to win, as i love cooking and eating healthy.

  29. JoCee July 6, 2016 at 9:23 am #

    I would love to win to get ideas and inspiration to cook more plant based meals and reduce my meat consumption.

  30. Selena July 6, 2016 at 9:27 am #

    I would love to have some new healthy recipes to try out, and these ones look delicious!

  31. Theresa Te whaiti July 6, 2016 at 9:54 am #

    Trying hard to be healthy

  32. Carolyn Abraham July 6, 2016 at 10:20 am #

    i am always looking for healthy recipes for my family

  33. alice July 6, 2016 at 10:34 am #

    Thanks for sharing these recipes. I will definitely be trying them. I currently have two of the Revive cookbooks out from the library as they are full of yummy healthy recipes and I love that I can also find the ingredients easily. Would love to win a copy of my own.

  34. Sally July 6, 2016 at 10:55 am #

    I love trying yummy tasty recipes that I can try to please my hungry family of 6 🙂

  35. Alisha July 6, 2016 at 11:12 am #

    My kids have all gone on a self induced healthy food only kick which is fantastic and I would love the inspiration to get a wide variety of goodness into them!

  36. Anna July 6, 2016 at 11:32 am #

    I’d love some more ideas for vegetarian recipes. Thanks for sharing these great ideas, I’m really enjoying your blog. Thanks 🙂

  37. Laura Stuart July 6, 2016 at 12:11 pm #

    I would love to win this cook book! I am always looking for tasty, healthy meals that my partner will also like, and Revive cookbooks are amazing! 🙂

  38. Jess jones July 6, 2016 at 1:31 pm #

    Wow all these recipes look and sound amazing! Im always look for new ideas for our household, this would be lovely to win ??

  39. Jade July 6, 2016 at 1:51 pm #

    I would love to win because I have heard awesome things about these books, but am not in the financial position to buy them at the moment. I love experimenting with different vegan recipes ????

  40. Sasha July 6, 2016 at 3:48 pm #

    Would love these recipe books because I love recipe books and would also like to cook more meat free meals. Thanks

  41. Marie July 6, 2016 at 5:09 pm #

    We are trying to have more meat free meals for our own healthy and the planet’s, desperately need some inspiration.

  42. Anna July 6, 2016 at 5:21 pm #

    I would love these to share with my mum and sisters so we can make some yummy healthy meals!!

  43. Stacey Mitchell July 6, 2016 at 5:58 pm #

    I am vegan and my husband is vegetarian this would be great to have some new recipes to try

  44. Anita Erceg July 6, 2016 at 6:02 pm #

    I’d like to win these books as i feel a bit of a failure as a Mum when it comes to the cooking department. My Mum was not into cooking and therefore never taught me. Dinners are always so uninspiring in our house, and i would love to show my children that food can be EXCITING 🙂

  45. Holly Vickers July 6, 2016 at 6:07 pm #

    I’m always on the look out for something new to cook and the healthier the better, these books look perfect for that 🙂

  46. Jana Scarf July 6, 2016 at 6:56 pm #

    I would LOVE to win these books as I am always looking for new ways to have meat free Monday while still having heaps of flavour

  47. Ingrid Baas July 6, 2016 at 7:33 pm #

    Would love to win this and have some more inspiration and great recipes to have my greens, whilst I love my veggies I generally just boil them and eat them and it would be wonderful to make something more culinary with them

  48. Catherine van Dorp July 6, 2016 at 7:40 pm #

    I’d love to win, because we are trying to eat more plant-based meals, and want to be able to cook healthy recipes for our family when they come to visit

  49. Marie-Louise Nordberg July 6, 2016 at 7:41 pm #

    Love your healthy recipes and have your earlier books.

  50. Cushla Kemp July 6, 2016 at 9:06 pm #

    Nom Nom, we love vegetarian food and have mostly been introduced to awesome ways with My Food Bag, the other night we had Tofu and Black Bean burgers, to be honest i was a tad scared but we LOVED them, i am finding vegetarian food more interesting than with meat!! Can’t wait to venture out on our own and your wonderful cookbooks would help us do this! Feel good getting more and more veggies in the system xx

  51. Rebekah Ochiai July 6, 2016 at 10:29 pm #

    I’d love to be able to try out some fresh healthy recipes!

  52. Zoe July 6, 2016 at 10:59 pm #

    I’d love to win this for my family as we continue to learn each day on our wellness journey started in junk free June.

  53. Laura July 6, 2016 at 11:45 pm #

    Yes please would love to start a more plant based diet! These books would be fantastic!!

  54. Sophie Addison July 7, 2016 at 5:21 am #

    I need to get some good ideas and recipes together, to make a healthier choice in my way of eating and bad habits thanks. Wonderful books and thanks for the lucky chance too…:) x

  55. Sonia Wilson July 7, 2016 at 6:38 am #

    We can do more to look at healthier food options and having some great recipe ideas would be great

  56. Nicole July 7, 2016 at 7:18 am #

    I would love these recipe books. I partner doesn’t eat a lot of white meat and we both are wary of the effects red meat can generally have on our systems. Guidacne from these books to try some vegetarian recipes would be super helpful ????

  57. Kylie July 7, 2016 at 8:17 am #

    I would love to try these books, I’ve heard great things about them!

  58. Amanda July 7, 2016 at 8:50 am #

    I so need some healthy inspiration for my family

  59. Jean Blockley July 7, 2016 at 9:40 am #

    Because we have decided to have more vegetarian meals that are healthy since son became vegetarian and we are novice, so these recipe books would make us a pro 🙂

  60. Tavia July 7, 2016 at 11:41 am #

    Love to win to get a bit more inspiration and variety into our meals!

  61. Laura July 7, 2016 at 11:50 am #

    I covet these cookbooks! Beautiful and delicious.

  62. Katherine T July 7, 2016 at 12:22 pm #

    I LOVE Jeremy’s recipes! His aioli single-handedly turned me into a salad person, and my kids love it too. He keeps everything simple and easy, whilst being super healthy and nourishing. I also love how the ingredients are easy to get and the recipes are aimed at kiwis. I haven’t been brave enough to try tofu yet, but I will give it a go with one of the Revive recipes. Our finances are low at the moment so I try to get his books on high rotate from the library, but as they are incredibly popular they can be hard to get. I would be over the moon to have 2 at home so I can continue to try each recipe and improve the health of my family 🙂

  63. Felicity Smith July 7, 2016 at 2:52 pm #

    I would love some inspiration to get out of my cooking rut – especially hard in winter

  64. Leonie July 7, 2016 at 3:36 pm #

    I would love to win so I can share these cookbooks with my sister as we are both trying to eat healthier and these recipes look delicious!! ????????

  65. Dianne July 7, 2016 at 4:09 pm #

    I have these books and use them all the time but would love to win them so I could give them to a special person who is working extremely hard to eat healthy and is grieving for her Mum who passed away recently.

  66. Mel Gibb July 7, 2016 at 4:23 pm #

    I am always on the hunt for healthy dishes to create at home. I’ve heard these revive cafe cookbooks are amazing!!

  67. Esther July 7, 2016 at 5:22 pm #

    I would love some new cooking ideas for healthy meals for my family of 6 🙂

  68. Lesley Burns July 7, 2016 at 6:45 pm #

    I love Bean supreme and I love these two recipes to try too.The recipes look so bright and different and certainly would make our cooking more interesting

  69. Theresa July 7, 2016 at 6:54 pm #

    I have received his emails for years and would love to go to AKL one day to eat at his restaurant, in the meantime it would be wonderful to win a cookbook as I ty to include one vegetarian meal a week but do run out if ideas

  70. Suzy July 7, 2016 at 8:14 pm #

    I’ve been experimenting with tofu recently and really loving it, would be great to win this prize so I have some more delicious and nutritious recipes to try ????

  71. Philippa July 7, 2016 at 8:27 pm #

    So I can try and eat more healthy fresh meals!! Need the inspiration!

  72. Josie July 7, 2016 at 11:37 pm #

    Love the Revive cookbooks. Great inspiration to help me cook healthier and delicious meals

  73. Olivia Wilkinson July 8, 2016 at 7:01 am #

    I would love to have access to tried and great plant based recipes.

  74. Olivia Wilkinson July 8, 2016 at 7:03 am #

    It would be great to have access to tried and true plant based recipes. What a neat prize.

  75. MISS TAYLOR July 8, 2016 at 7:09 am #

    I need to get some good ideas and recipes together, to make a healthier choice in my way of eating ways and also over winter to ensure I am eating well and not ruining all my hard work from the summer I also have borrowed a friend’s before and so easy to follow and use 🙂

  76. Linley Crofskey July 8, 2016 at 10:10 am #

    Love to have some new healthy recipes

  77. Michelle July 8, 2016 at 10:32 am #

    I’ve just started my lifestyle change to be more proactive about nourishing my body from the inside out. Would be great to have some new recipes to enjoy along the journey and to share with my family and friends.

  78. Rochelle July 8, 2016 at 10:49 am #

    I would love to try some tofu recipes, I’ve been making heaps of healthy recipes lately so would love to win this!

  79. Kristina Clark July 8, 2016 at 11:42 am #

    Always on the look out for new heathy meat free recipes to try!! These would be perfect

  80. Irene Crosswell July 8, 2016 at 12:49 pm #

    Would love some new ways to eat more vegetables

  81. Jane Thompson July 8, 2016 at 1:25 pm #

    I’d like to win so I can pass these onto my cousin’s partner (I already have them 🙂 )

  82. Annabel July 8, 2016 at 1:56 pm #

    I would love some new fresh and healthy recipes to try! 🙂

  83. Jolene Williams July 8, 2016 at 2:14 pm #

    I’m training for IronMan, and it’s far far too easy to fuel up on convenience food. I need more cauliflower in my life. And sadly, less muffins.

  84. Angela July 8, 2016 at 2:15 pm #

    A good friend lent me book number 3 and I have found a bunch of recipes that I love. I’d love to gift her book number 4 or 5 for her collection to repay the gesture.

  85. Mel July 8, 2016 at 3:40 pm #

    I would love to receive the cookbooks as I am wanting to reduce the amount of meat we eat but am a bit worried that the meals won’t be as tasty.

  86. Laura July 8, 2016 at 4:41 pm #

    Because I’m a poor student and healthy food is important for good health and good grades

  87. Francie July 8, 2016 at 5:30 pm #

    I have book 1 and love it and trying to eat more introduce more vegetarian meals in to our home life ????

  88. Tracey Jack July 8, 2016 at 5:32 pm #

    We need some new ideas for meals.

  89. Sarndra July 8, 2016 at 5:37 pm #

    These recipes are inspiring, I really want my family to be excited about eating healthier food.

  90. Chelsea Slobbé July 8, 2016 at 5:43 pm #

    Always looking for great meat-free meals to impress the meat lovers!

  91. Lianne Clothier July 8, 2016 at 6:00 pm #

    I’d love to win 1 of theses books,my Mother has a few and I adore them,I find myself borrowing them all the time.I have started experimenting with lots of different vegetarian meals for my family so would love to have one.

  92. Jess Wong July 8, 2016 at 6:48 pm #

    I would love to win this as I need more creative and healthy recipes! It’s hard coming up with cool ideas especially with work and uni!

  93. Joanne July 8, 2016 at 7:08 pm #

    I’d love some new ideas for healthy, tasty meals for at home (and shared work lunches!)

  94. Angela July 8, 2016 at 7:33 pm #

    Have one of their cookbooks and recipes are delicious – love to have a couple more

  95. Shaye July 8, 2016 at 7:46 pm #

    Would love them! I’m currently studying food and would love some inspiration 🙂

  96. Krystal July 8, 2016 at 8:46 pm #

    I’d love to create more vegan and health concious meals to help convert my family and make a good impact on their wellbeing.

  97. Sara Qasem July 8, 2016 at 9:59 pm #

    As a new vegan any fresh and creative plant based recipe ideas would be so wonderful and appreciated! There’s still so much left for me to learn and cook!

  98. Chris Robertson July 8, 2016 at 10:36 pm #

    I have one Revive cookbook, have loved every recipe I have cooked from it and would be absolutely stoked to win one of the other books! I would like to eat more vegetarian meals and the recipes in these books are so tasty my husband might not miss the meat!

  99. Jackie Tait July 8, 2016 at 10:52 pm #

    I would love to win because revive cafe is my favourite cafe and I go there every time I go up to Auckland! I would love to test out the recipes myself at home and enjoy lots of whole food healthy goodness!

  100. Angie G July 9, 2016 at 1:12 am #

    Always like inspirational plant based healthy recipes

  101. Maggie July 9, 2016 at 6:41 am #

    Is love to win to add some healthier options to my family’s meal rotation.

  102. Hannah July 9, 2016 at 7:25 am #

    Having a few more plant based recipes up my sleeve is always a good thing

  103. Jenneke kurtz July 9, 2016 at 7:56 am #

    I’d love to win these cookbooks as I have one already and it’s fantastic. These make life so much easier for me as I can’t eat dairy but never have to think twice with any if these recipes.

  104. Sarah Honeybone July 9, 2016 at 8:04 am #

    I’m just discovering the world of plant-based eating and would love some inspiration from these books! ?

  105. Ashlee Sturme July 11, 2016 at 10:37 am #

    I need Revive in my life to incorporate delicious vegetables into our life with 6 kids and a meat loving husband! At the moment, they believe veges are a side or add on, so id love to change this and make vegetables the feature of our meals!

  106. Cassandra Kenworthy July 11, 2016 at 11:19 am #

    I’d love to win the cookbooks because I need new inspiration for vegetarian meals!

  107. Sophia July 11, 2016 at 11:28 am #

    trying to eat better but lacking inspiration! these books would be an amazing help

  108. Kelly July 11, 2016 at 12:06 pm #

    I would love to win this! I need some healthy inspiration for winter.

  109. Ally July 11, 2016 at 1:53 pm #

    I would love this cook book as I’m trying really hard to introduce more plant-based foods for my diet but am struggling for inspiration. This would really help!

  110. Frances Turpie July 11, 2016 at 2:14 pm #

    Would love these books to freshen up my cooking. Time to try something new

  111. Mel July 11, 2016 at 2:25 pm #

    Love these cook books only borrowed them from friends would really like my own copies

  112. Renee July 11, 2016 at 4:04 pm #

    Would love to incorporate more fresh healthy recipes into my everyday diet!

  113. Mel July 11, 2016 at 6:02 pm #

    I have been wanting to get some of these books for a while, the food looks delicious

  114. Megan July 11, 2016 at 6:18 pm #

    We’ve started eating mostly meat free now so would love some inspiration for meals!

  115. Mia July 11, 2016 at 6:24 pm #

    I’d love to win because we love eating good healthy food in our household and it’s always great to get some new fresh ideas 😀

  116. Kirstie Forster July 11, 2016 at 7:20 pm #

    I’ve been vegetarian all my life but would love more recipes! I have Revive 1 and use it all the time 🙂

  117. Kathryn July 11, 2016 at 9:01 pm #

    I love finding and trying new healthy recipes, love tri get them out on my family…would dearly love to win the Revive. Books

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