4.9 from 54 votes
Cauliflower Soup
Cauliflower Soup is a smooth, creamy dish made by cooking cauliflower with onion, garlic, and seasonings before pureeing with broth. Garnished with fresh herbs and optionally a splash of heavy cream or coconut milk, it offers a comforting texture and mild flavor enhanced by the balance of savory onion and garlic. This soup is suitable as a light meal or starter and can be adjusted for vegan diets.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
102 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 medium head cauliflower cut into large chunks
- 1 Tablespoon olive oil
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 4 cups water vegetable, or chicken stock (plus more, as needed)
- 1 teaspoon salt plus more to taste
- ½ teaspoon black pepper divided
- ¼ cup parsley for garnish, fresh, chopped
- ¼ cup chive for garnish, fresh, chopped
- heavy cream for serving (optional, or coconut milk
Instructions
- Add olive oil to a large dutch oven or stockpot over medium heat. Add onion and garlic to the pot and saute about 5-7 minutes, until onions begin to soften and become translucent.
- Add salt, pepper, cauliflower and water or broth to pot. Bring mixture to a boil. Reduce to a simmer, cover and cook until cauliflower is very soft, about 10-15 minutes.
- Once cauliflower is soft, use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. Add more water or broth as needed to reach your desired consistency. Adjust seasoning to taste.
- To serve, ladle into bowls and garnish with freshly ground black pepper, parsley and/or chives, and a drizzle of heavy cream (use 1-2 Tablespoons per serving) if desired.
Cup of Yum
Notes
- To prepare a vegan version, use vegetable broth or water and omit heavy cream or substitute it with coconut milk.
Nutrition Information
Serving
1/4 recipe w/o heavy cream
Calories
102kcal
(5%)
Carbohydrates
16g
(5%)
Protein
4g
(8%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Monounsaturated Fat
2g
(10%)
Sodium
778mg
(32%)
Potassium
628mg
(13%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 102
% Daily Value*
| Serving | 1/4 recipe w/o heavy cream | |
| Calories | 102kcal | 5% |
| Carbohydrates | 16g | 5% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 778mg | 32% |
| Potassium | 628mg | 13% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
* Percent Daily Values are based on a 2,000 calorie diet.