A creamy, vegan, oil-free and low-fat recipe for a soup, sauce, or even a dip. I created this with the intention of it being a soup, but I discovered that it could be enjoyed it in various ways. I couldn’t decide which way I loved most, so I photographed and shared them all with you below.
A couple of weekend’s ago, I visited the Hollywood Farmer’s Market and came home with the beautiful organic produce pictured above, some of which inspired this recipe.What I purchased: corn, strawberries, donut peaches, mango flavored nectarines and wheatgrass for my cat Goji to munch on!
Baobab is a fruit native to Africa, Madagascar, Australia, and Arabia. It is a superfood that is fairly new to me, but its rich nutrient profile has already won me over. I learned of baobab and Baobest when I visited Natural Products Expo West at the start of this year, and after finally getting my hands on some to use at a home, an introduction of it to you all was a must. So what makes this food so super?
- Antioxidants – 7,800 ORAC units which is even more than acai, blueberries and pomegranates
- Calcium – more than any other fruit on the planet and even more than a glass of milk
- Vitamin C – delivers 6x more than a glass of orange juice
- Potassium – packs twice as much as bananas
- Iron – 2x as much as red meat or spinach
- Magnesium – 4x the amount of most coconut waters
- Fiber – 50% by weight, of which 75% is soluble fiber
Baobab has a light, tangy flavor, but you don’t have to worry about it overpowering your soup. I kept the baobab raw in this, adding it after the soup was already cooked, in order to preserve the nutrients as best I could.
Ideas on how to serve this recipe?
See my variations below!
Pour it over zucchini noodles (I use a spiralizer), romaine lettuce, bell peppers, tomatoes and cucumber.Use it as a dip with steamed broccoli, cucumbers and mini bell peppers, then pour the leftovers over zucchini noodles (I use a spiralizer), spinach, heirloom tomatoes, calamansi juice, avocado and mushrooms (recipe below).Use it as a sauce in lettuce boats/tacos, such as here with baby romaine lettuce and mushrooms (recipe below). OR simply serve it as a soup with allll of the toppings, recipe below 🙂Print
Creamy Baobab Coconut Corn Soup, Sauce & Dip (low-fat, oil-free)
- Prep Time: 20 mins
- Cook Time: 35 mins
- Total Time: 55 minutes
- Yield: 4-6
- Category: Soup
- Cuisine: Vegan
- 1/3 cup celery, diced
- 1/3 cup white onion, diced
- 2 cloves garlic
- 4.5-5 cups low sodium vegetable broth, divided
- 2 1/2 cups cauliflower, roughly chopped
- 4 1/2 cups organic non-gmo corn
- 1 bay leaf
- 1/4 tsp dried oregano
- 1/2 cup red bell pepper
- 1/2 cup fresh young thai coconut meat (fresh or thawed)
- 2 tbs Baobest baobab fruit powder
- 1/2 cup cilantro, roughly chopped
- Black pepper to taste
Oil-free sautéed chili mushrooms
- 16 oz sliced crimini mushrooms (or variety of choice)
- 2-4 tbsp vegetable broth + more as needed to prevent burning
- 1/4 tsp chili powder
- Dash of oregano, garlic and onion powder
- Black pepper to taste
- Lime or calamansi juice
- Unsweetened shredded coconut
- Sautéed chili mushrooms (recipe above)
- Corn (raw or cooked)
- Fresh parsley or cilantro to garnish
- In a medium pot, heat 1/2 cup vegetable broth, then add celery and onions. cook over medium until translucent.
- Add the garlic and cook until fragrant, about 3 minutes.
- Add the remaining ingredients except for the cilantro and coconut, and only starting with 3.5 cups broth*.
- Bring to a boil, then simmer for 25-30 mins, or until the cauliflower is can easily be broken with a fork. While simmering, cook the mushrooms.
- Once cooked, remove from heat and allow it to cool for 15-20 minutes.
- Discard the bay leaf, and reserve a couple of tablespoons of cooked corn if possible, for garnish.
- Carefully pour into a high speed blender, along with the coconut, baobab powder, 1 cup of broth, and process until smooth*. Add in the remaining 1/2 cup broth if desired.
- Pour back into the pot, and stir in cilantro. Adjust seasonings to taste.
- Add all of the ingredients to a pan, starting with 2 tbsp broth, and cook over meadium heat.
- Constantly stir to prevent burning, until the mushrooms are cooked down to about 2/3-1/2 of their size, adding liquid as needed.
- Add to a bowl, and top with mushrooms, corn, coconut, herbs of choice and lime/calamansi juice.
- Serve cold or warm.
-Stores sealed in the refrigerator for 5 days.
-Do not mix the vegetables when adding into pot, and be sure to add in the corn on top. Later you will be reserving corn for topping, so this will ease that process.
-The soup will be hot, so be sure to hold the lid down with a towel in case of spills.
Disclaimer:This page may contain affiliate links, which simply means that I earn a commission if you purchase through those links, but your price remains the same. Thank you for supporting Sweet Simple Vegan! I was provided with baobab powder by Baobest to try and review on my blog, but all of the opinions shared are my own. I would not share a product with you all unless I loved it!