Cauliflower soup is deliciously moreish winter comfort food that is low in calories but high in satisfaction. On the table in under 30 minutes. Serve with homemade torn croutons.
Cauliflower soup is a wonderfully moreish and filling winter soup. It’s low in calories but high in comfort factor.
If you use vegetable stock, this soup is vegetarian. Leave out the cream or substitute it with some cashew cream to make it vegan.
If you like to use cream, but want to reduce the calories even further, substitute the cream with low-fat evaporated milk. Having a tin or two of this in the cupboard, along with a carton of stock, makes it easy to whip up soup like this from pantry staples.
To give you an idea of how much cauliflower it requires, I bought a large head of cauliflower for this soup, but only needed about half. Don’t throw out the stalks, use those in the soup too. This reduces waste.
The potato in the recipe is to give the soup body, texture and creaminess because cauliflower tends to be a bit watery without it. If you like a thinner soup, or you can’t eat potatoes, you can leave it out. Just know the texture will be different and that’s ok.
How to Make Torn Croutons
If you want to serve this soup with croutons, here’s how to make them. Grab some day-old bread rolls (I used ciabatta bread rolls). Tear them into bite-sized pieces. Toss with some olive oil, salt and pepper and bake on a baking tray in a moderately hot oven (around 180°C) for 10-20 minutes or until crunchy and golden.
Alternatively you can serve the soup topped with plenty of freshly cracked black pepper and some chopped flat leaf parsley.
- 1 onion, diced
- 1 clove of garlic, crushed
- 1 Tbsp. olive oil
- 500g cauliflower, cut into florets
- 1 potato, peeled and diced
- 500ml (1 cup) vegetable stock (or chicken stock for a non-vegetarian version)
- 250ml (1 cup) of cream
- 1 Tbsp. lemon juice
- 1 Tbsp. Dijon mustard
- salt and white pepper to taste
- Heat some oil in a large saucepan on medium heat and cook onion until soft but not brown. Add garlic and cook for a further minute or two.
- Add the cauliflower, potato, stock. Bring to the boil and simmer, covered for 20 minutes or until the vegetables are soft.
- Blend the soup until smooth. Stir in the cream, mustard, lemon juice and season to taste.
- Reheat gently and serve.
Serve with torn croutons. To make croutons, tear bread into bite-sized pieces, toss in olive oil and salt and pepper and bake in a moderately hot oven for 10-20 minutes or until golden.
Amount Per Serving: Calories: 111Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 7mgSodium: 352mgCarbohydrates: 14gFiber: 3gSugar: 4gProtein: 4g
Nutritional information is calculated automatically using the Nutritionix database. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, serving size or the source of nutrition data. We strive to keep the information as accurate as possible but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
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Melissa Goodwin is a writer and the creator of Frugal and Thriving who has a passion for living frugally and encouraging people to thrive on any budget. The blog is nine years old and is almost like her eldest baby. Prior to being a blogger and mum (but not a mummy blogger), she worked as an accountant doing other people’s budgets, books and tax.