Cream of Cauliflower Soup

A thick and satisfying cauliflower soup recipe that is perfect for cold weather.

Unlike most cream of cauliflower soup recipes, this one does not use cream or half and half to thicken the soup. Instead, it calls for potatoes. The results are just as thick, rich and satisfying as a traditional cream of cauliflower soup recipe, but without the added fat and calories.

3 Tbsp. extra virgin olive oil1 large carrot, peeled and diced
2 stalks celery, diced1 medium onion, diced
2 cloves garlic (or 2 tsp. minced garlic)2Tbsp. all-purpose flour
8 cups low-sodium chicken broth3 large russet potatoes, peeled and diced
1 large head cauliflower, trimmed and chopped (6-8 cups of cauliflower florets)


  1. Heat the olive oil in a large, heavy saucepan or dutch oven over medium heat.
  2. Add carrot, celery and onion to olive oil. Cook 5 to 7 minutes or until vegetables are softened.
  3. Add garlic, and cook another 1-2 minutes, being careful not to let garlic burn (turn down heat if necessary).
  4. Sprinkle flour over vegetables and cook minute or two, stirring constantly.
  5. Meanwhile, heat chicken broth in the microwave for 1 minute on high. Add to vegetables, whisking constantly.
  6. Bring to a boil. Add potatoes and cauliflower.
  7. Reduce heat to medium-low and let simmer 20-30 minutes or until cauliflower and potatoes are tender when pierced with a fork.
  8. Use an immersion blender to puree soup, or let soup cool 15 minutes, then puree in batches in a blender.
  9. Makes 8-10 servings.

Per serving (based on 10): 151 calories, 1 g fat (0 g saturated fat), 0 mg cholesterol, 29 g carbohydrate, 5 g fiber, 8 g protein, 26% vitamin A, 86% vitamin C, 5% calcium, 10% iron