by Olena

Healthy Cauliflower Soup

Olena Osipov
5 from 10 votes

Healthy Cauliflower Soup

This easy healthy cauliflower soup is ready in 15 minutes with 5-6 basic ingredients. Hot wings craving killed with cancer fighting vegetable soup. It is made creamy without cream but rather with secret vegetable. And no need to roast the cauliflower because it’s simply not my life past 12 years and 10 more years. One reader reported roasted cauliflower doesn’t puree well. Even better, more excuses not to roast it.

And this cream of cauliflower soup comes with a heat kick. It’s amazing on a chilly day! Enjoy!

Looking for other bowls of creaminess? Try my healthy broccoli cheese soup, healthy chicken wild rice soup or healthy pumpkin soup.

Healthy Cauliflower Soup in pot with immersion blender

How to Make Healthy Cauliflower Soup

  1. Preheat medium size pot on medium heat and swirl butter to coat. Add onion and cook for 3 minutes, stirring occasionally. Add cauliflower and carrots; cook for 3 minutes, stirring occasionally. ingredients for Healthy Cauliflower Soup including onion, blue cheese, chickpeas, hot sauce, cashew milk and cauliflower
  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. cauliflower soup ingredients in pot
  4. Add chickpeas or corn and stir. Serve hot garnished with blue cheese crumbles (so good!) and green onion. close-up of Healthy Cauliflower Soup garnished with chickpeas and blue cheese
buffalo cauliflower soup recipe

Healthy Cauliflower Soup

15 Minute Healthy Cream of Cauliflower Soup Recipe without cream or roasting the cauliflower, and with a heat kick. It's amazing on a chilly day!
5 from 10 votes
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Course: Soup
Cuisine: American Ukrainian
Prep Time: 8 minutes
Cook Time: 16 minutes
Servings: 6 servings
Calories: 144kcal
Author: Olena Osipov

Ingredients

  • 1 medium onion chopped
  • 1 tbsp butter
  • 1 large head cauliflower chopped into bite size pieces
  • 3 medium carrots diced
  • 2 cups any stock low sodium
  • 2 cups any milk I used sweetened cashew
  • 1/4 cup Frank's Red hot sauce
  • 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

Instructions

  • Preheat medium size pot on medium heat and swirl butter to coat. Add onion and cook for 3 minutes, stirring occasionally. Add cauliflower and carrots; cook for 3 minutes, stirring occasionally.
  • 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.
  • 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 onion.

Store: Refrigerate in a glass airtight container for up to 5 days.

    Nutrition

    Serving: 1.5cups | Calories: 144kcal | Carbohydrates: 22g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 5mg | Sodium: 564mg | Potassium: 417mg | Fiber: 7g | Sugar: 4g | Vitamin A: 5154IU | Vitamin C: 49mg | Calcium: 135mg | Iron: 1mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    What You Will Find Here

    Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

    A Little More About Me

    Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

    29 comments on “Healthy Cauliflower Soup

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    1. 5 stars
      This soup is sooooo good! I was hesitant in making it at first but I’m so glad I did. I used corn kernels instead of chickpeas, which I think comes down to personal preference. I highly recommend!

      1. 5 stars
        Love this cauliflower soup! Just made it. Don’t have an immersion blender but regular blender was fine. Used whatever hot sauce I had and have chives instead of scallions but it is amazing. Look forward to finding other recipes.

    2. 5 stars
      This is SO good made as written. I wouldn’t change a thing. I wasn’t sure how flavorful this would be with so few ingredients. It’s so yummy and I love it! Thank you for sharing!!!

    3. 5 stars
      Hello,
      Soup tastes wonderful. I am curious that no fibre content was noted? If you add the chickpeas there should be a fair bit, no?
      Thanks

    4. 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!

    5. 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.

    6. 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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