Cauliflower soup

A silky, smooth cauliflower soup, creamy without the cream. Light, easy to digest and comforting, it is a healthy, low-calorie dinner that is ready in 25 minutes.

Preparation: 10 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 117 kcal · 4 g protein · 12 g carbohydrate · 4 g fat

Ingredients

• 1 cauliflower
• 1 potato
• 1 onion
• 1 tbsp olive oil
• nutmeg, salt, pepper

Method

1. Soften the onion in the oil.
2. Add the cauliflower florets and the potato.
3. Cover with water or stock and cook for 15 minutes.
4. Blend until smooth with a pinch of nutmeg.

Nutritional benefits

Cauliflower is very low in calories but rich in fibre, vitamin C and antioxidants, which makes it ideal when you are watching your weight. The potato gives a smooth texture without cream. A light, digestible, comforting soup, perfect for a healthy dinner.

Variations and substitutions

• With curry powder or turmeric.
• Creamier: soft cheese or coconut milk.
• Cauliflower and broccoli mix.
• Topped with croutons or toasted seeds.

Storage and making ahead

Keeps for 3 days and can be frozen. Reheat gently.

💡 Good to know

A pinch of nutmeg and curry powder masks the sulphurous smell of cauliflower and gives it a much milder flavour.

Read also

Discover more weight-loss recipes · vegetarian recipes · gluten-free recipes · healthy & balanced recipes.

Foods in this recipe: cauliflower · potato · onion · olive oil · nutmeg.

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