Skip to Main Content

Creamy Cauliflower Soup

Diabetic + Heart Healthy

The mellow flavor of roasted cauliflower makes this creamy soup a soothing recipe for a chilly day. Pair this healthy soup with a tossed salad any time of year for a satisfying lunch or dinner.


  • 2 heads cauliflower, cut into bite-size pieces (about 10 cups)
  • 3 garlic cloves
  • 2 shallots
  • 2 Tbsp olive oil
  • 3 cups vegetable broth (gluten free if needed)
  • 2 cups water
  • 2 cups 1% milk
  • 1 bay leaf
  • 1 tsp finely chopped fresh thyme leaves
  • 1/8 tsp nutmeg
  • 1/8 tsp salt
  • 1/2 tsp black pepper


  • Preheat oven to 425°F.
  • In a large baking pan, toss cauliflower, garlic, and shallots with oil to coat and roast in middle of oven for about 30 minutes, or until golden.
  • In a large stockpot, simmer broth, water, milk, roasted cauliflower mixture, bay leaf, thyme, nutmeg, salt and pepper for 30 minutes, or until cauliflower is very tender. Discard bay leaf. In a blender puree soup in batches until smooth. Transfer pureed mixture back to stockpot.
  • Heat soup over medium-low heat until just heated through, about 8 minutes.

Nutrition Facts

Serving size: 1 cup
Per Serving: Calories: 79 Fat: 4g Saturated Fat: 1g Cholesterol: 3mg Sodium: 297mg Carbohydrates: 7g Fiber: 2g Protein: 5g

Copyright 2017-2023 © Baldwin Publishing, Inc.  Health eCooks® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.