Cauliflower Soup
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Unrated
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Prep Time
10 mins
-
Cook Time
35 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
216 kcal
Cauliflower Soup
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This easy creamy cauliflower soup recipe is rich and healthy! It's flavorful and low-carb, but full of comfort food goodness.
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Ingredients
- 2 tablespoons butter or extra-virgin olive oil, unsalted
- 1 yellow onion 1/4-inch diced (about 1 cup, medium
- 3 garlic minced (about 1 tablespoon, cloves
- 4 cups vegetable broth or low-sodium chicken broth
- 1 cauliflower cut into 1 1/2-inch florets (about 3 pounds, large head
- 1 ½ teaspoons kosher salt
- ½ teaspoon black pepper ground
- ½ teaspoon thyme or rosemary
- 1 tablespoon lemon juice freshly squeezed
- ½ teaspoon Dijon mustard
- ½ cup Parmesan Cheese finely grated
- olive oil optional for serving, good
- chives optional for serving, chopped fresh or thyme leaves
Instructions
- In a Dutch oven or similar large, heavy-bottomed pot, melt the butter over medium-low. Add the onion and cook, stirring occasionally, until tender and turning translucent, 6 to 8 minutes. Adjust the heat as needed so the onion softens but does not brown. Add the garlic and cook until just until fragrant, about 30 seconds.
- Add the broth, cauliflower, salt and pepper, and thyme. Increase the heat to high and bring to a boil. Lower the heat, cover, and let simmer until the cauliflower is tender when pierced with a fork, 10 to 15 minutes.
- With an immersion blender, or working in batches with a high-speed blender (be careful! hot soup splatters; leave the center portion of the lid open and cover with a towel), puree the soup until smooth. Stir in the lemon juice and mustard, then the Parmesan. Carefully taste and adjust the seasoning as desired.
- The soup will thicken as it cools, but if you’d like it thicker right away, you can partially cover the pot and simmer it for 5 to 10 minutes more. Ladle into bowls. Serve with a drizzle of oil and chopped fresh thyme or chives.
Notes
- TO STORE: Store leftover cauliflower soup in an airtight container for up to 4 days.
- TO REHEAT: Warm on the stovetop over medium heat or in the microwave until heated through.
- TO FREEZE: Place leftover soup in an airtight, freezer-safe storage container and store it in the freezer for up to 3 months. Thaw overnight in the refrigerator before warming according to the instructions above.
- This soup is especially tasty with crusty baguette slices or even croutons. For protein, add chickpeas (or Air Fryer Chickpeas for bonus crunch).
- TO STORE: Store leftover cauliflower soup in an airtight container for up to 4 days.
- TO REHEAT: Warm on the stovetop over medium heat or in the microwave until heated through.
- TO FREEZE: Place leftover soup in an airtight, freezer-safe storage container and store it in the freezer for up to 3 months. Thaw overnight in the refrigerator before warming according to the instructions above.
Nutrition Information
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Serving
1(of 4)
Calories
216kcal
(11%)
Carbohydrates
25g
(8%)
Protein
11g
(22%)
Fat
10g
(15%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
0.5g
(3%)
Monounsaturated Fat
2g
(10%)
Trans Fat
0.2g
(10%)
Cholesterol
26mg
(9%)
Potassium
1100mg
(23%)
Fiber
7g
(28%)
Sugar
10g
(20%)
Vitamin A
791IU
(16%)
Vitamin C
168mg
(187%)
Calcium
202mg
(20%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 216 kcal
% Daily Value*
| Serving | 1(of 4) | |
| Calories | 216kcal | 11% |
| Carbohydrates | 25g | 8% |
| Protein | 11g | 22% |
| Fat | 10g | 15% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 26mg | 9% |
| Potassium | 1100mg | 23% |
| Fiber | 7g | 28% |
| Sugar | 10g | 20% |
| Vitamin A | 791IU | 16% |
| Vitamin C | 168mg | 187% |
| Calcium | 202mg | 20% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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