Creamy Cauliflower Soup

by Registered Dietitian, Andrea Holwegner | Apr 3, 2021

Get your daily veggies when you eat this delicious soup 

Creamy cauliflower soup is both light and refreshing, yet satisfying. It’s quick to prepare for lunch or dinner and makes a balanced meal when you serve it a gooey grilled cheese sandwich. Switch things up by roasting the cauliflower in the oven first, or adding teaspoon of curry powder for a flavour boost.

 

Makes 6 servings

What you need

1 large onion, diced
1 tbsp. butter
1.5 lb. head of cauliflower, cut into flowerets
1 carrot, peeled and chopped into small pieces
4 cups chicken or vegetable broth (home-made, reconstituted from powder, or canned)
1 cup 1% milk
¼ tsp nutmeg
¼ tsp cayenne (or more/less depending on how spicy you like it!)
Salt and pepper to taste
Optional: fresh or dried dill or your favourite spice

 

How you prepare creamy cauliflower soup

 

In a soup pot, sauté onions in butter/margarine until soft. Add the cauliflower, carrot and broth and bring to a boil. Reduce heat, cover, and simmer for ~15 minutes until vegetables are soft. Remove soup from heat and cool until warm. Place soup in a blender/food processor, add milk, and puree until smooth. (You may have to do this in batches due to the large quantity).

 

Place soup back in the pot and reheat. Add seasonings and more milk if the soup is too thick.

 

Nutritional Information per serving:

 

Calories 104
Carbohydrates 13 g
Protein 8 g
Fat 3 g
Dietary Fiber 3 g

 

We hope you enjoy this recipe for creamy cauliflower soup! You may also enjoy these other vegetable rich soups:

 

• Hearty Manitoba Vegetable Soup
• Butternut Squash and Corn Soup 

 

 

Let us know what your favourite soup and sandwich combination is in the comments.

 

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