Lightened-Up Cauliflower Soup Lightened-Up Cauliflower Soup

Author: Canadian Living

This soup skips the frying step so less fat is used and nutrients are preserved in the stock. Cauliflower is a cruciferous vegetable; members of this family are associated with reducing the risk of cancer.

  • Portion size 6 servings
  • Credits : ©


  • 2 onions , chopped
  • 1 clove garlic , quartered
  • 1 celery stalk , chopped
  • 1 bay leaf
  • 1/4 teaspoon nutmeg
  • 1 can (10 oz/284 mL) sodium-reduced chicken stock
  • 1 head cauliflower , chopped
  • 1 cup milk
  • 1/2 teaspoon each of salt and pepper
  • 2 tablespoons chopped fresh chives


In large saucepan, combine onions, garlic, celery, bay leaf, nutmeg, chicken stock and 3 cups (750 mL) water; bring to boil. Reduce heat to medium; cover and simmer for 15 minutes. Add cauliflower; cover and cook for 15 minutes or until cauliflower is tender. Remove and discard bay leaf.

Pur?in food processor or blender in batches. Whisk in milk, salt and pepper until smooth. Return to saucepan; heat through. Sprinkle with chopped chives.

Nutritional facts Per serving, about:

  • Protein 4 g
  • Calories 60.0
  • Total carbohydrate 10 g
Share X

Lightened-Up Cauliflower Soup