Creamy Cauliflower Soup (DF) with Herbed Olive Oil

I hope that I’m not the only one trying to pack in more veggies, but I think it’s safe to say I’m not alone. Here’s a super low calorie, good-for-you, packed full of flavor kind of soup that will please a vegan as much as a meatatarian.

I don’t know about you, but that’s an important thing in our house. We are both meat eaters, but vegetarian meals (some vegan) take center stage most of the time. We usually have 3 meat dishes a week. So out of the 35 meals a week that we eat (5 meals a day times 7 days = 35), 3 are meat dishes. I think that’s pretty good especially considering how far we’ve come. But the truth is, I can’t sustain that with hubby unless the vegetarian meals taste amazing.

Now this is a pretty low calorie soup, so it won’t keep him full for very long, but paired with a grilled sandwich or a quinoa salad it will do the trick nicely. Now if you’re watching calories (which in all honesty we rarely talk about here ,but since it is January and all…) this is great for a lunch, or even a late dinner that won’t do any “damage”. In fact the health benefits of cauliflower are huge and the price tag on organic cauliflower is very competitive with the regular stuff. Bonus!

This soup has no cream or dairy, yet you’d never know it. This soup is creamy and rich tasting and you won’t feel like you’re missing the dairy at all. I expect you’ll love the simplicity and the short list of ingredients as well.

Of course if you are into cheese – especially of the blue variety – I recommend melting blue cheese on crostini using broil, just before serving.

Note: This recipe was inspired by a Donna Hay recipe from her Seasons book and I learned something I thought I’d share here. The original recipe called for 1 head of cauliflower and 8 cups of liquid. Now I knew that would never work with the cauliflower I had and luckily reduced the amount of liquid (not nearly as much as I should have), but it’s well worth noting that the liquid quantities will vary greatly depending on whether you’re using a 4 lb head of cauliflower (probably what they used to substantiate 8 cups of liquid) or a 1.5 lb head (the average size of an organic cauliflower which is what I used).  As a result, I ended up having to simmer mine for quite some time to evaporate enough liquid and get the consistency I was after (always an option is you find you’re making a soup and it is too thin). To save you the headache, start with less, you can always add more later and adjust accordingly.

Creamy Cauliflower Soup with Herbed Olive Oil

  • 1 large onion, chopped
  • 2 Tbsp olive oil
  • 1 head of cauliflower (apprx 1.5 lbs), trimmed and chopped
  • 1 litre/ 4 cups vegetable broth or chicken stock
  • 2 pinches of nutmeg (apprx 1/4 tsp)
  • Salt and Pepper to taste

Heat a large pot over high heat, add the olive oil, onions and cauliflower. Cook until onions are tender, about 3 minutes. Add the stock and simmer for 10 -12 minutes or until the cauliflower is tender. Transfer the soup to a food processor and blend until smooth, or use an emulsion blender to process until smooth. Stir in nutmeg to taste and season with salt and pepper. Note: Salt is key here and depending on how salty your stalk is will depend greatly on how much you’ll need to add. I added almost 1 1/2 tsp to get the flavor right but again that will depend on your stock.

Herbed Olive Oil (optional but delicious)

  • 1/4 cup chopped parsley
  • 1/4 chopped cilantro
  • 1/2 cup oil

Place the ingredients in a blender and blend until ingredients are incorporated but not pureed. Drizzle over the cauliflower soup before serving. Left over oil can be used as a flavorful herbed salad dressing by adding a few Tbsp of vinegar or lemon juice.


I’m sharing this with Slightly Indulgent Tuesday, Whole Foods Wednesday, Cast Party Wednesday, Allergy Free Wednesday, Real Food Wednesday, Simple Lives Thursday, Full Plate Thursday, Pennywise Platter, Fight Back Friday, and Foodie Friday.

12 Responses to Creamy Cauliflower Soup (DF) with Herbed Olive Oil

  1. The Café Sucré Farine January 13, 2013 at 6:50 pm #

    Sounds delish!

  2. aubrey January 13, 2013 at 8:49 pm #

    Yum! Id like to try this and see if I can get the kids to eat it. How does the nutmeg affect the taste?

    • France Morissette January 14, 2013 at 6:08 am #

      Hi Aubrey,
      Nutmeg compliments cauliflower the same way that it does in cream sauces. It won’t be very noticeable but more enhancing than anything. If you’re doubtful, just as a small pinch at a time and adjust a little at a time. I think you’ll be pleasantly surprised.

    • beyondthepeel January 14, 2013 at 6:37 pm #

      Hi Aubrey,
      Nutmeg compliments cauliflower the same way that it does in cream sauces. It won’t be very noticeable but more enhancing than anything. If you’re doubtful, just as a small pinch at a time and adjust a little at a time. I think you’ll be pleasantly surprised.

  3. Kristi January 14, 2013 at 5:33 pm #

    This would be great to add to my detox diet. Yumm!

  4. Shelley Alexander January 14, 2013 at 11:44 pm #

    France, I love this recipe! The simple ingredient list is all foods I keep in my home and this soup would be a fabulous addition to my free 5 day healing whole foods detox cleanse that I’m posting on my blog at the end of the week. The nutmeg is a wonderful complement to the cauliflower. I will be making your recipe soon!

  5. mjskit January 15, 2013 at 3:43 am #

    5 meals a day? WOW! That’s a lot of cooking/preparation! Bobby and I both work out of the house, so we do 3 meals a day and that keeps me busy. Like you we also try to limit our meat intake. Breakfast is meatless 99% of the time, and between lunch and supper, I guess we eat meat in less than half of those meals. So I’m always looking for easy and tasty vegetarian dishes like this! What a simple little soup and I just love the herb oil drizzle!!!

  6. Aubree Cherie Davis January 16, 2013 at 7:15 pm #

    It looks so creamy and smooth! Yum :) ~Aubree (

  7. Miz Helen January 19, 2013 at 8:00 pm #

    Hi France, Hope you are having a great weekend and thank you so much for sharing your awesome recipe with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

    We will just love this soup, it looks delicious!

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