Creamy Cauliflower Soup

If you’re craving something rich and comforting yet light, Creamy Cauliflower Soup is the perfect option! This soup is a great way to enjoy the benefits of cauliflower, a veggie known for its mild, nutty flavor and many health benefits. The smooth, velvety texture of the soup combined with the richness of cream creates a satisfying and hearty dish that’s perfect for chilly days or as a cozy starter for a meal.

Cauliflower soup is not only comforting and creamy, but it’s also very healthy! With minimal ingredients and a simple preparation, you’ll have a low-calorie, nutritious, and delicious meal ready in no time. Whether you’re making it for lunch, dinner, or meal prep, this recipe is sure to become a staple in your kitchen.

Ingredients (Measured in Grams)

For the Soup:

1 medium cauliflower head (about 600g), cut into florets
1 large onion (150g), chopped
2 cloves garlic (6g), minced
30g unsalted butter
750ml vegetable broth
250ml heavy cream
1 teaspoon salt (5g), or to taste
1/2 teaspoon black pepper (2g), or to taste
1/4 teaspoon ground nutmeg (1g) (optional, for added flavor)
1 tablespoon olive oil (15ml)
1 tablespoon fresh thyme leaves (optional)

Instructions

Step 1: Sauté the Vegetables

In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until softened and translucent.
Add the garlic to the pot and sauté for an additional 1-2 minutes until fragrant.

Step 2: Cook the Cauliflower

Add the cauliflower florets to the pot, stirring well to combine with the onion and garlic mixture. Let it cook for about 5 minutes, stirring occasionally.
Add the vegetable broth, and bring the mixture to a gentle simmer. Reduce the heat and allow the soup to simmer for 15-20 minutes until the cauliflower is tender and easily pierced with a fork.

Step 3: Blend the Soup

Once the cauliflower is tender, remove the pot from the heat. Use an immersion blender to blend the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, carefully transfer the soup to a blender in batches and blend until smooth.
After blending, return the soup to the pot and stir in the heavy cream, salt, pepper, and nutmeg (if using). Bring the soup back to a gentle simmer, stirring occasionally, for another 5 minutes to heat through.

Step 4: Serve and Garnish

Taste the soup and adjust the seasoning if necessary by adding more salt or pepper. Serve the soup in bowls, and garnish with a sprinkle of fresh thyme or any garnish of your choice.
For an extra touch, drizzle a small amount of extra cream on top or a splash of olive oil.

Nutrition Information (Per Serving, Approximate)

Calories: 250 kcal
Carbohydrates: 14g
Protein: 6g
Fat: 21g
Sugar: 4g
Fiber: 5g

Note: Values may vary based on ingredient brands and portion sizes.

Tips & Tricks for Perfect Creamy Cauliflower Soup

✅ Use Fresh Cauliflower – For the best texture and flavor, use fresh cauliflower that is firm and free of brown spots. Fresh cauliflower will create a better creamy consistency when blended.

✅ Make it Vegan – If you’re looking for a vegan version of this soup, simply swap the heavy cream for coconut cream or a plant-based cream alternative and use vegan butter or olive oil instead of butter.

✅ Thicken the Soup – If you prefer a thicker soup, you can add a small amount of potato (about 1 medium potato) to the recipe. Chop it and cook it with the cauliflower to make the soup heartier.

✅ Add More Flavor – Feel free to experiment with extra seasonings like garlic powder, onion powder, or a dash of cayenne pepper to add depth to the flavor. A sprinkle of parmesan cheese or croutons can also elevate the dish.

✅ Make It Ahead of Time – This soup stores well in the fridge for 3-4 days. You can also freeze it for up to 3 months—just make sure to allow it to cool completely before storing in an airtight container.

Variations to Try

Roasted Cauliflower Soup – Roast the cauliflower in the oven at 200°C (400°F) for 20-25 minutes until golden before adding it to the pot. Roasting brings out a deep, nutty flavor in the cauliflower.
Cauliflower and Leek Soup – Add leeks to the soup for a milder, sweeter flavor. Simply sauté the leeks with the onions in Step 1.
Spicy Cauliflower Soup – Add a pinch of red pepper flakes or a small diced jalapeño to give your soup a kick. If you want a more robust flavor, try adding curry powder or turmeric to the soup.