Cauliflower soup is a creamy, comforting, and nutritious dish that is perfect for any season. Made with fresh cauliflower and a few simple ingredients, this soup is light yet satisfying. It’s naturally low in calories and packed with vitamins and minerals. The smooth texture and mild flavor make it a great appetizer or a wholesome meal. This recipe is easy to prepare, customizable, and ideal for those seeking a healthy, homemade soup option.
Ingredients
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1 medium head of cauliflower, chopped
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1 medium onion, finely chopped
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2 cloves garlic, minced
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4 cups vegetable or chicken broth
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1 cup milk or coconut milk
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2 tablespoons olive oil or butter
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Salt and black pepper, to taste
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1/2 teaspoon nutmeg (optional)
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Fresh parsley or chives for garnish
Instructions
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Heat olive oil or butter in a large pot over medium heat. Add onions and garlic and sauté until translucent and fragrant.
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Add chopped cauliflower to the pot and cook for 5 minutes, stirring occasionally. Pour in the broth and bring to a boil. Reduce heat and simmer for 20 minutes or until the cauliflower is tender.
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Use an immersion blender or transfer the soup to a blender in batches and puree until smooth. Stir in milk, season with salt, pepper, and nutmeg, and heat for another 5 minutes. Serve hot, garnished with parsley or chives.
Servings
4 servings
Nutritional Info (per serving, approx.)
Calories: 120 kcal
Protein: 4g
Carbohydrates: 10g
Fat: 7g
Fiber: 3g
Sugar: 3g
Notes
Use fresh cauliflower for the best flavor. You can also roast the cauliflower before adding it to the soup for a richer taste. Adjust the consistency by adding more broth or milk as needed.
Tips
For extra creaminess, add a small potato or a handful of cashews while blending. Garnish with roasted cauliflower florets or a drizzle of olive oil for enhanced flavor. Leftovers can be stored in the refrigerator for up to 3 days.
Health Benefits
Cauliflower soup is low in calories and rich in antioxidants, vitamin C, and fiber, promoting digestive health and supporting immunity. It may help reduce inflammation and improve heart health due to its phytonutrients and high nutrient density. This soup is also suitable for keto, low-carb, and vegan diets when prepared accordingly.