Healthy Cauliflower Soup

Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |

Healthy cauliflower soup. Everywhere I look I see soup. I mean farmers market, grocery store and fridge. Waking up it is dark. Coming from the rink I am cold. Outside is so wet can’t even open a hottub. It is pouring cats and dogs in Vancouver non-stop. End of October is not the time to visit beautiful PNW. Let me tell you. Neither is November. It is still beautiful but don’t come.

I have looked up tickets to Los Cabos in March and I need to rob a bank. Ugh.

Staying put for now in my first world country, cozying up in bed with The Real Housewives (yes, I love watching someone else’s drama) and making lots of spinach lentil soup.


Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |

Today on the menu healthy cauliflower soup. Healthy vegan cream of cauliflower soup recipe (minus blue cheese crumbles) that starts with sautéed onion in salted organic butter. You can use vegan butter, coconut oil or avocado oil. The idea is to sauté an onion until fragrant and softened. Using what we have on hand without vegan police patrol (hint: cauliflower risotto). I said – skip the blue cheese crumbles. Soup is still delish! Sprinkle with nutritional yeast.

Overall, this cauliflower soup recipe should be made with fridge’s leftovers aka when you buy a head of cauliflower and it starts to turn black. That is when you make Buffalo cauliflower soup. Because I bet you have a year (or two) old Frank’s hot sauce in same fridge as well.

Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |

Yep, my life. I always buy more vegetables than we can eat because I am addicted to grocery shopping. I want to buy all produce at the farmers market. Yes, I have a problem.

Though I behaved last Saturday. To the farmers market we arrived in style. In pouring rain, with reusable linen bags and 3 of us. Like the most devoted supporters of local farming. Sustainable organic farming, let me clarify. Alex went with me (a shocker, right?!) and so did our 5 year old (prefaced by a 20 minute drama). “The baby” was calmed down with an organic cinnamon bun ($3.50, ouch but oh well) which gave us 15 minutes to shop.

Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |

I loaded up on mini spaghetti squash because I’m planning to develop butter chicken spaghetti squash boats. Kale and celery for green smoothies (Alex is determined to live till 110). Huge Ambrosia apples for snacking – SO GOOD! No spray, sweet, juicy and SO crisp. Mmmm. The bell peppers because I am planning on making slow cooker stuffed pepper casserole. And a few staples like onions (obviously because we are Eastern Europeans), carrots and garlic. Duh.

So, cauliflower didn’t come from the farmers market but rather from the Superstore. So, it had to be used up before the fresh produce. Hm, I guess I do have a produce shopping addiction. Which I guess is OK. Much better than a sugar one, right?!

So, yesterday off I went to puree my carrots with cauliflower, adding chickpeas (I think corn would be better) and sprinkling with blue cheese crumbles. While Carole was cleaning my house. Which feels almost like an orgasm. Pardon me but I will say that. Sitting on a couch with a laptop or making my dreams a reality in a kitchen while someone else is vacuuming floors and scrubbing toilets gives me goosebumps. Any sane married woman with children would feel like I do. I just close my eyes and enjoy the humming of the vacuum and inhale the heavenly fumes of a tea tree oil vinegary spray => non-toxic cleaning products.

Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |

And you can think of me whatever you want but I earned it. I do feel privileged and uncomfortable to share this information but the point is not to brag but to share a real story of a cauliflower soup. Because in between cleaning and working me and Carole tasted this healthy cauliflower soup both solemnly agreeing that it is amazing with blue cheese. You can’t skip the blue cheese (I used organic pasture raised Organic Valley). Just think of the Buffalo chicken wings without the blue cheese sauce. Doesn’t make sense, right?! Hot and vinegary velvety smooth soup with sharp and salty pieces of melting blue cheese. So good! Delish!

However, like I said above if you are vegan probably you are used to weird (just different) dairy substitutes and a sprinkle of nutritional yeast would be great on top. I mean it is not the same but will do a cheese’s job, sort of. But I am not vegan either so my tastebuds are different. No offences, just giving options.

And did I mention this easy healthy cauliflower soup is ready in 15 minutes with 5-6 basic ingredients?! Hot wings craving killed with cancer fighting vegetable soup. Am I good or am I good?! Enjoy! My belly is rumbling so I am gonna have some hot soup before heading out into the rain for kids’ cross country meet.

Healthy Cauliflower Soup is quick and easy cream of cauliflower soup recipe made in 15 minutes with cauliflower, broth, hot sauce, milk and blue cheese crumbles. |


Buffalo Cauliflower Soup

Buffalo Cauliflower Soup


  • 1 medium onion, chopped
  • 1 tbsp butter, salted*
  • 1 large head cauliflower, chopped into bite size pieces
  • 3 medium carrots, diced
  • 2 cups vegetable stock**
  • 2 cups any milk (I used sweetened cashew)
  • 1/4 cup hot sauce (I used Frank’s Red Hot)***
  • 1 tsp garlic powder
  • 14 oz can chickpeas (rinsed & drained) or 1 1/2 cups corn (fresh or frozen)
  • Blue cheese crumbles, for garnish
  • Green onion, for garnish


  1. Preheat a medium size pot on medium heat and swirl butter to coat. Add onions and cook for 3 minutes, stirring occasionally. Add cauliflower and carrots; cook for 3 minutes, stirring occasionally.
  2. Add stock and milk; stir, cover and bring to a boil. Reduce heat to low-medium and cook for 10-12 minutes or until vegetables are knife tender.
  3. Remove from heat and add hot sauce and garlic powder. Using an immersion blender puree until smooth. Add chickpeas or corn and stir. Serve hot garnished with blue cheese crumbles (so good!) and green onions.
  4. Storage Instructions: Refrigerate in a glass airtight container for up to 5 days.


*This is what I had on hand. You can use coconut oil, avocado oil or vegan buttery spread for vegan version. **If not vegan chicken broth would work great. ***Use more or less to taste. 1/4 cup makes mild soup.

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 1/2 cups soup + 1 tbsp blue cheese crumbles:
Calories: 180.2
Total Fat: 6.4 g
Cholesterol: 10.7 mg
Sodium: 640.2 mg
Total Carbs: 25.2 g
Dietary Fiber: 7.9 g
Protein: 8.1 g
WW Points+: 4

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11 comments on “Healthy Cauliflower Soup

  1. Haha, thanks, Olena, for making me feel better by telling of your own mishaps, but then you always do! You always do keep it real.

    We have a short trip to make for a few days but when I return on Sunday, I will get some fresh cauliflower and start over. I am a fast learner, and you are right! Deep down, I knew I was desperate to use up what was in the fridge rather than to shop again. Such a cheapskate! And every store around seems to have organic cauliflower for .89 cents a pound sales right now. In the spring it’s gone, and the price of a small 10 ounce bag of frozen organic will be $3.99!

    1. LOL you are not a cheapskate. It is just so hard to let good food to go to waste. I am the same way. Juts common sense. When I spent so much time and money tracking my quality food I respect it. That is why I make SO MANY soups haha.
      Yes, in spring our cauliflower costs as much as $5-6.
      Have a great trip!

  2. I have one ‘do not do’ for your readers on this recipe, and it’s not using roasted cauliflower. I had lots in my fridge, and made the recipe with that. While it might heighten the flavor, it sure doesn’t purée very well!

    It’s my own fault, nothing to do with Olenas perfection recipe!!! Got that? This an example of what happens when you straaaay on your own! I should have known better, but I got so excited when I saw this particular recipe because I just knew my cauliflower reluctant husband would love it. He never saw it!

    Roasted cauliflower just has a much more fibrous texture than steamed or boiled. It doesn’t break down (for me) in my high end blender, immersion stick blender, or food processor! I tried them all! I could not get a smooth result. Again, my fault. Did it taste good? I never got that far, frustrated, and not wanting to waste more ingredients on something I knew would be disappointing. I am stuck with being a perfectionist and would be making it again anyway!

    1. Oh, no. Yes, can’t use roasted cauliflower. I know where you were coming from. I myself sometimes get burnt by trying to use up what I have on hand. And as I am doing I have a deep down filling probably it won’t work and I should just follow a recipe 100% and am still doing. You are not alone.
      Cauliflower is tricky. I once tried to make a pudding from it and had to toss it all.

  3. I can. not. wait! Now you’ve really done it with this! It’s been cold and drizzling here too, then a tease of warm but only for a day, and cold clouds and rain. This looks so belly warming and cozy and I just put some leftover roasted cauliflower in the fridge last night. Looked at it this morning and wondered how to use it since cauliflower isn’t my husbands favorite thing. But this! It’s spicy and creamy and that blue cheese! I’m sure he would love that. Now to find that wing sauce buried somewhere…

    I think it’s wonderful you’ve got cleaning help! I did too, when my kids reached an age of really just having to be everywhere in different directions all of the time, one with chronic health issues. It was that or me losing my sanity or them, or my husband losing their lives! A husband who leaves for work at 6 am and returns after 8pm can’t really help anyway. You are right, it feels absolutely luxurious in the best ever way to have a clean house that you didn’t do! I sometimes used to return home with a bunch of kids and they whole house smelled fresh and looked spotless. Somehow I felt as I’d stepped into a fantasy land. For about a minute, then the arguing and whining was returning with me, lol!

    1. Yes! It keeps me sane. It just makes the most sense right now because I just can’t live with dirt. Any free time I have I prefer to spend time with my family than cleaning toilets. Otherwise, all my life would be work, kids and house work. Yuck. And I still clean in between Carole’s visits.

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