Healthy Cauliflower Soup

5 from 3 reviews

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!

  • Author:
  • Prep Time: 8 minutes
  • Cook Time: 16 minutes
  • Total Time: 24 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stove
  • Cuisine: American Ukrainian


  • 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


  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.
  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.
  4. 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.

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