Cauliflower Soup

I love soup. In the winter there is no better way to warm up than a cup of hot, delicious soup. Trouble is, most good soups have a “cream of something” base; not exactly the most healthy ingredient. I’ve been meaning to make my own substitute for cream-of- soup, but I just haven’t gotten around to it yet. So I figured I’d give something new a try. This Cauliflower Soup recipe from Health Without Sacrifice gets it’s creaminess from cauliflower, not cream. In fact, there’s no dairy in it at all. It’s very simple and is a great starting point for whatever kind of soup you want to make. To enhance the flavor a bit I added basil and sauteed the onions instead of using them raw, and to make it a little heartier I added sauteed mushrooms. My variation is as follows.

Cauliflower Soup
Adapted from Health Without Sacrifice
Serves: 8-10


  • 2 heads of fresh cauliflower, chopped into florets
  • 4 cups water
  • 2 cups chicken broth*
  • 1/2 tsp kosher salt
  • 2 Tbsp dried basil
  • 1 yellow onion, sliced
  • 8 oz sliced mushrooms
  • 1 Tbsp olive oil
  • dash of red wine vinegar
  • Freshly ground pepper to taste
  • Chives, optional


  1. Add to large stock pot with cauliflower, water, broth, and salt. Cover and boil for 20 minutes or until cauliflower is tender.
  2. Meanwhile, sauteé mushrooms and onion in olive oil and red wine vinegar. Set aside.
  3. When cauliflower is done boiling, remove a few scoops of cauliflower with a slotted spoon and set aside. Pour the remaining soup (cauliflower and liquid) into a blender and blend until smooth. Put back into the stockpot, add back in the cauliflower that had been set aside, and add mushrooms, onions, and basil. Reheat the soup before serving if necessary
  4. Serve with pepper to taste, chives and/or shredded cheese.

*I’m sure you could easily substitute vegetable broth to make this a vegan dish.


Based on the prices at my local grocery store, from my receipt

Cauliflower: $2.99 ea, x2
Broth: $0.59/can (on sale), x2
Onion: $0.32 ea, x1
Total: $7.48, or $0.94 per serving.

It’s too difficult to figure out the actual cost of spices, salt, oil, and vinegar used, so I don’t take those into account.

Nutrition Info


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