Facebook Instagram

Cauliflower Soup

Cauliflower Soup

Calories 184 (11% from fat)
Fat 2.2 gram
Saturated Fat 1.1 gram
Trans Fat 0 gram
Cholesterol 6.5 mg.
Sodium 288 mg.
Carb. 35 gram
Fiber 7 gram
Sugar 14 gram
Sugar Alcohol 0 gram
Protein 9 gram


5 cups water

2 bags frozen cauliflower florets (1 lb. per bag)

fat free olive oil spray

1 cup onion, diced

2 cups water

5 packets herb ox no sodium chicken stock

4 Tbsp. whole wheat flour

2 cups fat free half & half

2 tsp. Worcestershire sauce

1 tsp. black pepper, ground

1/4 tsp. dried thyme

2 tsp. dried basil

2 tsp. dried marjoram

1 Tbsp. corn starch


salt to taste (If you're not on a reduced sodium diet.)

1. Heat 5 cups of water in a large non-stick pot over high heat. Once the water is boiling, add the frozen cauliflower and bring back to a boil. When the water is boiling again, reduce heat to medium and let it cook for another 5 minutes.

2. Drain cauliflower and set aside.

3. Wipe out non-stick pot and warm over medium heat. Once pot is hot, spray with fat free olive oil spray and add the diced onions. Saute for 3 to 4 minutes.

4. Stir in all the remaining ingredients. Cook over medium heat for 10 minutes, until cauliflower is tender. To make the soup creamy, pour it into a blender and process until it's smooth. Transfer the soup back into the pot and keep it warm until you're ready to serve. (Keep the heat on low so you don't burn the cream.)

Yield: 4 Servings

Cauliflower Soup 

This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Make sure to freeze them in freezer safe tupperware containers.

When you heat them up, microwave for approximately 4 minutes, stir and finish heating it for another 3 minutes. Keep the container open just a little to allow steam to escape.

  • Print Friendly and PDF
    More Recipes