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Home Soups

Creamy, Dreamy Cauliflower Soup

By:Nagi
Published:22 Apr '15Updated:4 Mar '20
193 Comments
Recipe v

Dreamy, creamy cauliflower soup. Forget the spoon. Just pick up the bowl and drink! OH – and PS….it’s only 190 calories for an enormous bowl! This is unintentional diet food at its best!

Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

Cauliflower Soup

I am very aware that there is a serious lack of vegetables / salads / meat free / cheese free / carb free food on my blog. I always have good intentions of blogging more vegetable focussed things but I tend to get distracted by…well…you know. Anything but salads.

So I always feel like giving myself a pat on the back when I post a meat-free-almost-dairy-free-cheese-free dish!

I love this soup. There are wild storms hitting Sydney as I write up this post and I can’t think of a better soup to come home to.

Plus, it’s effortless. No fine chopping and dicing. Just break off the florets of a cauliflower, roughly chop up the stalk along with a potato, onion and a few garlic cloves. Toss them into a pot with milk and stock/broth, then once tender, whizz with a handheld blender.

It’s that easy! And LOOK how thick and creamy it is!

Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

This recipe is practically a “formula”. It works with loads of vegetables – broccoli, carrots, parsnip, potato, beetroot (ever tried RED soup??!), peas, fennel, zucchini. Anything vegetable that softens when boiled so it can be whizzed to become a soup.

I wasn’t really thinking about calories when I decided to post this. But when I ran the nutritional analysis, I was more than pleasantly surprised to find that it is a mere 190 calories per serving. I double checked it a few times to make sure it was right – and it is!

So really, if you want to treat yourself, stir through a dollop or two of cream without guilt. 🙂

Hmmm…..so if I have this for dinner, it means I can have a brownie for dessert, right? Same logic behind having a Mars Bar with a Diet Coke….. – Nagi

PS Aren’t my attempts at fancy restaurant swirls of cream and olive oil atrocious?  🙂

Soup Dippers

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Bread Soup Dippers - Cheesy Garlic Bread, Garlic Bread better than Dominos and Soft NO KNEAD Dinner Rolls


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And more cauliflower recipes

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Creamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy! recipetineats.com

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Creamy Dreamy Cauliflower Soup - just 190 calories for BIG bowl, effortless to make and soooo creamy!

Creamy Dreamy Cauliflower Soup

Author: Nagi | RecipeTin Eats
Prep: 10 mins
Cook: 15 mins
Total: 25 mins
Soup
4.98 from 48 votes
Servings4
Tap or hover to scale
Print
This cauliflower soup is made extra creamy and thick with the addition of potatoes. You can make it even richer by stirring in some cream or creme fraiche, but I don't think it's needed.

Ingredients

Soup

  • 3 garlic cloves , roughly chopped
  • 1 kg / 2 lb (1 medium head) cauliflower , florets broken off and stalk roughly chopped
  • 8 oz / 250 g (1 large, 2 small) potatoes , peeled and roughly diced
  • 1 large onion , peeled and roughly chopped
  • 2 cups milk (any - dairy, non dairy, full fat or low fat)
  • 2 cups chicken broth / stock
  • Salt and pepper to taste

To garnish (optional)

  • Thyme (highly recommended!)
  • Cream and/or olive oil , to drizzle

Instructions

  • Place all Soup ingredients (except salt and pepper) in a large pot over high heat and bring to boil, then turn down to medium and let it simmer for 10 to 15 minutes, or until the cauliflower is very soft.
  • Use a hand held blender and blend until smooth (Note 1), then add salt and pepper to taste.
  • If the soup is too thick for your taste, add more milk, water or stock (and more salt if needed). If you want it even thicker, let it simmer on the stove for a while longer to reduce down and thicken (be careful not to reduce it so much that it is too salty).
  • Serve, garnished with fresh thyme leaves and drizzled with cream and/or olive oil, if desired.

Recipe Notes:

1. You can also use a blender. BUT you will need to remove the soup from the stove and cool it down first, otherwise you will have a soup explosion when you press the Blend button. Trust me, it has happened to me numerous times, I keep forgetting!! Once blended, return to the pot and reheat.
 
2. Creamy Cauliflower Soup nutrition per serving, assuming low fat milk is used.
Creamy Dreamy Cauliflower Soup Nutrition

Nutrition Information:

Serving: 596gCalories: 190cal (10%)Carbohydrates: 33.7g (11%)Protein: 10.9g (22%)Fat: 3.1g (5%)Saturated Fat: 1.6g (10%)Cholesterol: 10mg (3%)Sodium: 520mg (23%)Potassium: 1153mg (33%)Fiber: 8.6g (36%)Sugar: 14.2g (16%)Vitamin A: 50IU (1%)Vitamin C: 180.7mg (219%)Calcium: 230mg (23%)Iron: 1.6mg (9%)
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.
Creamy Dreamy Cauliflower Soup - just 190 calories for a BIG bowl, effortless to make and soooo creamy!

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Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative!

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193 Comments

  1. Judith Dyer says

    February 7, 2021 at 7:24 am

    5 stars
    It is delicious!!!
    I can imagine making it w/ half the liquids and then having it be a far yummier substitute for mashed potatoes.

    Reply
  2. Jacqui Murdoch says

    January 28, 2021 at 6:57 pm

    We just cooked this tonight and yummy it was delicious,quick and easy to do – thank you – I have been cooking your recipes for over 3 years now and you always give me inspiration

    Reply
  3. Lisa says

    January 21, 2021 at 5:56 pm

    5 stars
    Hi Nagi this soup is so quick to make and tastes delish! Is this ok to freeze?

    Reply
  4. Karen Beatty says

    January 19, 2021 at 3:01 am

    5 stars
    I have made a similar soup. I like your recipes. Would like to see more of your recipes. I make it when dieting. I dont put a potato in it and use 30 calorie almond milk. When not dieting I use some cream. I change the spices, Italian, Indian, Mexican etc. CAULIFLOWER AND Broccoli are so versatile. I use cauliflower as a thickener for other soup. Love your recipes. Always looking for new recipes.

    Reply
  5. Star says

    October 10, 2020 at 8:08 am

    5 stars
    I have gone back to this soup so many dang times it is crazy, since I found it I have probably made it about two dozen times minimum. I’m actually making some right now with squash, rutabaga and a parsnip. I always add some carrots and extra garlic, this recipe is so amazing and I love the suggestion for red soup, my mom would love that but I haven’t tried it yet

    Reply
  6. Jenny Lomdahl says

    October 8, 2020 at 1:45 pm

    5 stars
    I have made this soup many times and it is delicious. A family favourite. The garlic adds a dimension to the flavour. I do add a couple of extra cloves and double the stock. I also love the name!
    Thank you.

    Reply
  7. Christine Mercieca says

    September 22, 2020 at 7:52 pm

    Hi Nagi, I’m not a confident cook but I love your recipes. So detailed and easy to follow. Not to mention, delicious. I made the cauliflower soup today, do you think you can freeze some of it?

    Reply
    • Nagi says

      September 23, 2020 at 11:18 am

      Yes 100% Christine! N x

      Reply
  8. Cindy says

    September 5, 2020 at 6:30 am

    5 stars
    I tried it and this was delicious!!!! The addition of thyme is a must and I added a little garlic olive oil. Thank you for a simple but delicious soup!

    Reply
  9. El says

    September 4, 2020 at 6:14 am

    With soups do you usually just use the campbell chic stock or chick stock powder like as in massel brand powder stock?

    Reply
    • Nagi says

      September 4, 2020 at 10:19 am

      Hi El, I usually use liquid stock rather than powder – but you could use powder and make up your own stock if you like. N x

      Reply
      • El says

        September 4, 2020 at 5:14 pm

        Thanks Nagi. Making this tonight. Thanks.

        Reply
  10. Nicky says

    July 31, 2020 at 5:49 pm

    I honestly thought this would be on the bland side – but it was DELICIOUS! Healthy – but tastes like it’s not – Thanks Nagi

    Reply
  11. Angela Sharp says

    July 28, 2020 at 1:25 pm

    Absolutely beautiful!!!
    After a slight mishap as the pot boiled over when I stepped away for 2mins… (mess everywhere 😖)
    I saved it topped up the liquid again with milk and stock and thankfully I hadn’t ruined it!
    Beautifully creamy, perfectly thick and extra tasty + super easy if you don’t mess up like I did. Nom nom!
    Big fan of your recipes!!!

    Reply
  12. Miranda says

    July 20, 2020 at 11:31 am

    5 stars
    There were beautiful gresh cauli’s at the farmers gate shop this morning. Absolutely delicious. I wish I had some nutmeg to sprinkle over. x

    Reply
    • Nagi says

      July 20, 2020 at 1:56 pm

      Excellent Miranda! N x

      Reply
  13. Annette McQuarrie says

    July 17, 2020 at 8:42 am

    5 stars
    Creamy dreamy cauliflower soup – delivers! I hate cauliflower but my 13 yr old daughter loves it. She made the soup and I am in heaven. Thank you Nagi!

    Reply
    • Nagi says

      July 17, 2020 at 1:54 pm

      You’re converted now Annette!! N x

      Reply
  14. Dilo says

    June 23, 2020 at 1:01 pm

    Nagi you are a star..Tried your pumpkin soup yesterday and my family loved it.. Now we are a soup fav family thanks to you..

    Reply
    • Nagi says

      June 24, 2020 at 2:25 pm

      That’s great to hear Dilo! N x

      Reply
  15. Annie says

    June 10, 2020 at 12:30 pm

    Hi Nagi, loving your recipes! Just wondering if this could be put in the slow cooker? Thanks

    Reply
    • Nagi says

      June 10, 2020 at 2:07 pm

      100% Annie! I’d say at least 3 hours on high or 6 on low. N x

      Reply
      • Annie says

        June 12, 2020 at 1:26 pm

        Thank you!

        Reply
      • Vivian says

        December 5, 2020 at 10:02 am

        Hi Nagi. This looks great. How would you cook this is an Instant Pot?

        Reply
  16. Phoebe says

    May 30, 2020 at 3:44 pm

    Hi Nagi, I was wondering if it’s possible to leave out the onions (due to a dietary sensitivity) and replace with onion powder/some kind of spice? I often replace onions with leeks but wanted to use things I already have this time around, and I always have a lot of spices on hand! 🙂 Your advice is much appreciated.

    Reply
    • Nagi says

      June 1, 2020 at 4:26 pm

      Hi Phoebe, I would use leeks or onion powder for flavour, I hope you love it! N X

      Reply
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I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative! Read More

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