Healthy Cauliflower Soup
Step 0
A simple, creamy cauliflower soup made from everyday ingredients: onion, garlic, cauliflower, broth, thyme, bay leaf, pepper, and a small splash of milk. Blended smooth for comfort without needing heavy cream.
Step 1
Ingredients for healthy cauliflower soup
- Extra virgin olive oil 1 tbsp (13.5 g)
- Onion (white, yellow, or red) 1 large (128.0 g)
- Garlic 3 cloves (9.0 g)
- Cauliflower (fresh head) 1 large head (815.0 g)
- Chicken broth cube (dry) 1 cube (4.8 g)
- Water 6 cups (1422.0 ml)
- Fresh thyme, chopped 1 tbsp (2.4 g)
- Bay leaf 1 g
- Black pepper, ground 1/2 tbsp (3.5 g)
- Whole milk 1/4 cup (61.0 g)
Step 2
How to make the soup
- Prep the cauliflower. Wash the cauliflower head. Cut off the stem and remove tougher leaves. Break or cut into small florets so it cooks evenly.
- Prep the aromatics. Peel the onion and chop it. Peel the garlic cloves and chop or crush them.
- Start the base. Heat 1 tbsp (13.5 g) olive oil in a pot over medium heat. Add the onion and cook 5 to 7 min until soft and translucent.
- Bloom the garlic. Add garlic and cook 30 to 45 sec, just until fragrant.
- Build the soup. Add cauliflower florets, crumble in the broth cube, then pour in 6 cups (1422 g) water. Add thyme and bay leaf.
- Simmer until tender. Bring to a gentle boil, then reduce to a steady simmer for 15 to 20 min, until a knife slides into cauliflower with little resistance.
- Blend smooth. Remove the bay leaf. Blend with an immersion blender until silky. If using a countertop blender, blend in batches and vent the lid.
- Finish. Stir in 1/4 cup (61 g) milk and black pepper. Warm for 1 to 2 min. Taste and adjust pepper if needed.
Storage: Refrigerate up to 4 days. Freeze up to 3 months. Reheat gently; blend briefly if it separates.
Step 3
Health-oriented chef cues
- Big volume, low calories: At roughly 17.7 kcal per 100 g, this soup is a strong “full bowl, light load” option. Use it as a starter or a high-volume meal base.
- Smooth texture without heavy cream: Most of the creaminess comes from blending cauliflower. The milk is a small “texture finisher”, so you can scale it up or down easily (nutrition will change).
- Fiber support: With 0.90 g fiber per 100 g, a larger serving can contribute meaningful fiber for fullness and steadier appetite.
- Sodium control lever: Broth cubes can swing sodium quickly. If you want a lower-salt version, use half a cube and rely more on thyme, pepper, and longer simmering for flavor depth.
- Micronutrient anchor: Vitamin C is the standout here (about 15.16 mg per 100 g). Keeping the simmer gentle (not a hard rolling boil for ages) helps preserve more of it.
Note: If you change the milk amount or broth cube amount, the nutrition values shown below will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
17.7 kcal
- Saturates: 0.15 g
- Sugars: 1.06 g
- Fiber: 0.90 g
- Salt: 0.10 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 74.05 kJ / 17.69 kcal | |
| Fat | 0.81 g | |
| Saturated | 0.15 g | |
| Monounsaturated | 0.44 g | |
| Polyunsaturated | 0.14 g | |
| Carbohydrate | 2.30 g | |
| Sugars | 1.06 g | |
| Starch | 0.19 g | |
| Fiber | 0.90 g | |
| Protein | 0.84 g | |
| Salt | 0.10 g | |
| Sodium | 55.32 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 2.30 g | |
| Fiber | 0.90 g | |
| Starch | 0.19 g | |
| Sugars | 1.06 g | |
| Fructose | 0.38 g | |
| Glucose | 0.46 g | |
| Sucrose | 0.10 g | |
| Lactose | 0.11 g | |
| Maltose | 0.00 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.02 g | |
| Net Carbs | 1.37 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 0.81 g | |
| Monounsaturated | 0.44 g | |
| Polyunsaturated | 0.14 g | |
| Omega-3 | 0.06 g | |
| Omega-6 | 0.06 g | |
| Saturated | 0.15 g | |
| Trans-Fats | <0.01 g | |
| Cholesterol | 0.32 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 0.84 g | |
| Alanine | 0.04 g | |
| Arginine | 0.05 g | |
| Aspartic acid | 0.09 g | |
| Cystine | <0.01 g | |
| Glutamic acid | 0.12 g | |
| Glycine | 0.03 g | |
| Histidine | 0.02 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.05 g | |
| Lysine | 0.05 g | |
| Methionine | 0.01 g | |
| Phenylalanine | 0.03 g | |
| Proline | 0.04 g | |
| Serine | 0.04 g | |
| Threonine | 0.03 g | |
| Tryptophan | 0.01 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.04 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin C | 15.16 mg | |
| Vitamin A | 1.38 µg | |
| Vitamin D | 0.95 IU (≈0.02 µg) | |
| Vitamin E | 0.11 mg | |
| Vitamin K | 5.17 µg | |
| B1 (Thiamine) | 0.02 mg | |
| B2 (Riboflavin) | 0.02 mg | |
| B3 (Niacin) | 0.16 mg | |
| B5 (Pantothenic Acid) | 0.19 mg | |
| B6 (Pyridoxine) | 0.07 mg | |
| Vitamin B12 | 0.01 µg | |
| Biotin | 0.06 µg | |
| Choline | 13.89 mg | |
| Folate | 15.57 µg | |
| Calcium | 13.62 mg | |
| Iron | 0.18 mg | |
| Magnesium | 5.07 mg | |
| Phosphorus | 16.23 mg | |
| Potassium | 64.27 mg | |
| Zinc | 0.09 mg | |
| Copper | 0.02 mg | |
| Manganese | 0.08 mg | |
| Selenium | 0.38 µg | |
| Iodine | 1.05 µg | |
| Sodium | 55.32 mg |
Step-by-step instructions
Step 1: Wash and prep
Wash the cauliflower. Cut off the stem and remove any tough outer leaves. Cut the cauliflower into small florets so it cooks evenly. Peel and chop the onion. Peel the garlic cloves and chop or crush them.
Step 2: Soften the onion
Heat 1 tbsp (13.5 g) olive oil in a pot over medium heat. Add the chopped onion (128 g) and cook for 5 to 7 min until soft and translucent.
Step 3: Add garlic and liquids
Add garlic (3 cloves (9 g)) and cook for 30 to 45 sec. Add cauliflower (815 g), crumble in 1 cube (4.8 g) broth cube, then add 6 cups (1422 g) water. Add thyme (1 tbsp (2.4 g)) and bay leaf (1 g).
Step 4: Simmer and blend
Simmer for 15 to 20 min until very tender. Remove the bay leaf, then blend until smooth. Stir in whole milk (1/4 cup (61 g)) and season with black pepper (1/2 tbsp (3.5 g)). Warm for 1 to 2 min and serve.
Healthy cauliflower soup FAQs
- Can I make this soup thicker?
- Yes. Simmer a bit longer to reduce, or blend longer for a tighter texture. You can also use slightly less water next time, but nutrition will change.
- Can I use vegetable broth instead of a chicken cube?
- Yes, as long as you keep the broth amount equivalent. Nutrition (especially sodium) may change depending on the product.
- Can I skip the milk?
- You can, but the soup will be less creamy. The nutrition values shown include the milk.
- How do I store it?
- Refrigerate up to 4 days, or freeze up to 3 months.
