by Olena

Healthy Cauliflower Soup

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Olena Osipov
5 from 12 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
Healthy Cauliflower Soup

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 12 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, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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