This Creamy Vegetable Cauliflower Soup is rich, comforting, and incredibly satisfying—without the heavy calories of traditional creamy soups. Packed with vegetables, lightly seasoned, and finished with just a touch of cheese and milk, it’s a healthy, hearty soup that supports weight loss while still tasting indulgent.
Perfect for anyone on a clean eating or low-carb journey!
Why You’ll Love This Recipe:
- 🧀 Cheesy Comfort: Cheddar adds depth and richness without being overly heavy.
- 🥦 Low-Calorie & Filling: Cauliflower makes this soup light yet satisfying.
- 🍲 Easy & Nutritious: Made with simple ingredients and full of flavor.
- 🕒 Quick to Make: Ready in under 45 minutes from start to finish.
- 📉 Weight Loss Friendly: Naturally lower in calories but high in volume—ideal for filling up without overeating.
Ingredients (Serves 4):
For the Soup Base:
- 1 medium head of cauliflower , broken into florets (about 4 cups)
- 1 medium carrot , shredded
- ¼ cup chopped celery
- 1 medium leek , cleaned and chopped (or substitute with onion if preferred)
- 2½ cups water
- 2 teaspoons chicken bouillon powder (or 1 vegetable bouillon cube for vegan version)
For the Roux & Finish:
- 3 tablespoons butter
- 3 tablespoons all-purpose flour (or gluten-free alternative)
- ¾ teaspoon salt
- ⅛ teaspoon black pepper
- 2 cups 2% milk (or unsweetened almond/coconut milk for dairy-free option)
- 1 cup shredded cheddar cheese (optional for a richer version)
- ½–1 teaspoon hot pepper sauce (to taste – optional for kick)
Instructions:
Step 1: Cook the Vegetables
In a large pot or Dutch oven, combine:
- Cauliflower florets
- Carrot
- Celery
- Leek
- Water
- Bouillon
Bring to a simmer and cook for 15–20 minutes , or until the cauliflower is very tender.
Step 2: Make the Cheese Sauce (Optional for Creaminess)
While the veggies are cooking, melt butter in a small saucepan over medium heat.
Whisk in flour to form a smooth roux , then gradually stir in milk .
Continue stirring constantly until thickened—about 5–7 minutes .
Add salt , pepper , and cheddar cheese , stirring until fully melted and smooth.
Step 3: Blend Everything Together
Once the vegetables are soft, carefully transfer everything to a blender or use an immersion blender directly in the pot.
Add the cheese sauce (if using) or blend as-is for a lighter version.
Blend until smooth and velvety.
Stir in hot pepper sauce if you like a little kick.
Step 4: Reheat and Serve
Return the soup to the pot and gently reheat if needed.
Taste and adjust seasoning with more salt, pepper, or hot sauce.
Serve warm, straight from the bowl.
Tips for Success:
- 🥣 Make It Vegan: Use vegan butter, plant-based milk, and vegan cheese for a dairy-free version.
- 🧄 Boost Flavor: Add garlic, thyme, or nutmeg for extra depth.
- 🥦 Extra Veggies: Stir in steamed spinach, zucchini, or broccoli for added nutrition.
- 🧁 Meal Prep-Friendly: Store in the fridge for up to 4 days or freeze for later.
- 🥣 Thicker Version: For a chowder-style soup, add diced potatoes during step 1.
Serving Suggestions:
- Top with fresh herbs, cracked black pepper, or a dollop of Greek yogurt.
- Pair with a slice of whole-grain bread or a side salad for a complete meal.
- Perfect for lunch, dinner, or as a snack between meals.
Nutritional Information (per serving, approx. 4 servings):
(With cheese and milk)
- Calories: ~250 kcal
- Protein: ~10g
- Carbohydrates: ~15g
- Fat: ~15g
- Fiber: ~3g
- Sugar: ~6g
(Lighter version, without cheese or flour roux)
- Calories: ~120 kcal
- Protein: ~6g
- Carbohydrates: ~10g
- Fat: ~5g
- Fiber: ~3g
- Sugar: ~5g
This Creamy Cauliflower Soup helped someone lose 10 kg—and it can help you too! With its rich texture, mild flavor, and ability to keep you full longer, it’s the kind of soup that supports your goals while still tasting great.
Whether you’re trying to shed a few pounds or simply enjoy something wholesome—it’s time to make this soup part of your routine.
