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cauliflower soup in a white bowl and a white plate
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Cauliflower Soup

The Cauliflower soup is low carb and full of nutrients, comfort food, that gives you a feeling of well-being.
Course Soup
Cuisine homemade, Mediterranean
Keyword cauliflower, healthy soup, low carb, low carb soup
Prep Time 20 minutes
Cook Time 20 minutes
Chill time 10 minutes
Total Time 50 minutes
Servings 4 portions
Calories 161kcal
Author missblasco

Equipment

  • Regular pot
  • Blender

Ingredients

  • 1 medium cauliflower chopped into florets
  • 1 onion diced
  • 2 garlic cloves minced
  • 1 celery stalk chopped
  • 2 tbsp olive oil
  • 4 cups chicken or vegetable broth
  • 1 cup milk or unsweetened plant-based drink
  • 1 pinch Salt and pepper to taste
  • 1 pinch Nutmeg optional

Instructions

  • Heat the olive oil in a large pot. Sauté onion, garlic, and celery until fragrant.
  • Add the cauliflower florets and stir for a few minutes.
  • Pour in the broth and bring to a gentle boil. Cook for 20 minutes, until cauliflower is tender.
  • Add milk (or plant-based drink) and season with salt, pepper, and nutmeg.
  • Blend until smooth and creamy.
  • Serve hot, optionally garnished with olive oil, fresh herbs, or roasted seeds.

Notes

  • Adjust the amount of broth depending on whether you prefer a thicker or lighter soup.
  • Add white pepper, curry powder, or smoked paprika for extra flavor.
  • This soup keeps well in the refrigerator for 2–3 days. Reheat gently before serving.
  • Freeze individual portions for a quick and healthy option during the week.
  • Use a thicker version of this soup to replace béchamel in lasagna or moussaka.

Nutrition

Calories: 161kcal | Carbohydrates: 16g | Protein: 5g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 7mg | Sodium: 1018mg | Potassium: 571mg | Fiber: 3g | Sugar: 9g | Vitamin A: 605IU | Vitamin C: 72mg | Calcium: 117mg | Iron: 1mg