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!
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!
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
Quick Cheesy Garlic Bread • Better-Than-Dominos Garlic Bread • Soft No Knead Dinner Rolls
More creamy cream-less soups
- Homemade Cream of Chicken Soup – bid Heinz goodbye!
- Corn Chowder and Ham and Corn Chowder with Potato
- Broccoli Potato Soup and Broccoli Cheese Soup
- Super Low Cal Creamy Vegetable Soup
- Creamy Vegetable Soup with Noodles
- Creamy Carrot Soup
- Browse all Soups
And more cauliflower recipes
- Roasted Parmesan Crusted Cauliflower
- Garlic Butter Cauliflower Pasta with Pangrattato
- Roasted Cauliflower with Almond Sauce (Ester Restaurant)
- Roasted Cauliflower Salad with Crunchy Bread Chunks
- Chipotle Lime Roasted Cauliflower
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Creamy Dreamy Cauliflower Soup
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:
Nutrition Information:
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It is delicious!!!
I can imagine making it w/ half the liquids and then having it be a far yummier substitute for mashed potatoes.
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
Hi Nagi this soup is so quick to make and tastes delish! Is this ok to freeze?
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.
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
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.
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?
Yes 100% Christine! N x
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!
With soups do you usually just use the campbell chic stock or chick stock powder like as in massel brand powder stock?
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
Thanks Nagi. Making this tonight. Thanks.
I honestly thought this would be on the bland side – but it was DELICIOUS! Healthy – but tastes like it’s not – Thanks Nagi
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!!!
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
Excellent Miranda! N x
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!
You’re converted now Annette!! N x
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..
That’s great to hear Dilo! N x
Hi Nagi, loving your recipes! Just wondering if this could be put in the slow cooker? Thanks
100% Annie! I’d say at least 3 hours on high or 6 on low. N x
Thank you!
Hi Nagi. This looks great. How would you cook this is an Instant Pot?
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.
Hi Phoebe, I would use leeks or onion powder for flavour, I hope you love it! N X