Creamy Cauliflower Soup Recipe

A Warm, Healthy Comfort Soup for Any Season

This creamy cauliflower soup is an easy, nutritious, and comforting recipe that’s perfect for cozy nights at home or simple weeknight meals. Made with wholesome ingredients like fresh cauliflower, garlic, and olive oil, this plant-forward soup delivers rich flavor while staying light, satisfying, and heart-healthy.

Whether you’re looking for a healthy soup recipe for meal prep, a vegetarian-friendly dinner option, or a simple homemade soup to serve family and friends, this cauliflower soup fits seamlessly into a balanced lifestyle.

Servings

Makes 8 servings

Ingredients

• 1 head cauliflower (about 1½ pounds), broken into florets
• 1 medium onion, thinly sliced
• 3–4 cloves garlic, finely chopped
• 3 tbsp olive oil
• Salt, to taste
• 5½ cups water, divided
• Extra virgin olive oil, to taste (for finishing)
• Freshly ground black pepper, to taste
• Cilantro, chopped (for garnish)
• Whole wheat croutons (for topping)

Directions

Step-by-Step Instructions

1. Sauté the Onion
   Warm the olive oil in a soup pot or large pan over low heat. Add the onion and cook for about 15 minutes, stirring occasionally, until soft and translucent.
2. Stew the Cauliflower
   Add the cauliflower, garlic, salt to taste, and ½ cup of water. Increase the heat to medium-low, cover the pot, and stew for 15–18 minutes, or until the cauliflower is tender.
3. Simmer the Soup
   Add the remaining 4½ cups of hot water. Bring to a low simmer and cook uncovered for 20 minutes.
4. Blend Until Creamy
   Carefully purée the soup in batches using a blender until very smooth. Return the soup to the pot and let it rest for about 20 minutes to thicken.
5. Adjust and Serve
   Thin the soup with the remaining ½ cup of hot water, if needed. Reheat gently and top with whole wheat croutons, a drizzle of extra virgin olive oil, chopped cilantro, and freshly ground black pepper to taste.

Nutrition Facts (Per Serving)

• Calories: 68
• Protein: 11 g
• Carbohydrates: 30 g
• Dietary Fiber: 14 g
• Rich in: Vitamin C and potassium

Serving Suggestions

Enjoy this creamy cauliflower soup with a fresh green salad, whole-grain bread, or a simple protein option for a balanced, nourishing meal that works well for lunch, dinner, or meal prep throughout the week.