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cauliflower soup

Cauliflower Soup

Written by missblasco on . Posted in RECIPE, SOUPS.

Cuando hace frío me apetece preparar recetas como esta, una crema caliente y llena de sabor, pero a su vez ligera y nutritiva. La crema de coliflor es uno de esos platos reconfortantes que te ayudarán a sentirte mejor y además es deliciosa, te sorprenderá.
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Cauliflower Soup: A Comforting, Low-Carb Recipe

When the weather turns cold, nothing feels more comforting than a warm bowl of homemade soup. This creamy cauliflower soup is smooth, nutritious, and satisfying. It is one of those recipes that bring a sense of well-being and comfort, while also being light, low in carbohydrates, and packed with health benefits.

The best part is that you can prepare it ahead of time, store it in the refrigerator, and simply reheat before serving. It works perfectly for lunch or dinner and pairs well with almost anything—meat, fish, eggs, or just a slice of your favorite low-carb bread.

In this post, I will explain why cauliflower deserves a regular place in your diet, how to reduce its strong cooking aroma, and the different ways you can use this versatile vegetable. And of course, I’ll share my step-by-step recipe so you can prepare this delicious soup at home.

 

Why Cauliflower Deserves More Space on Your Plate

Cauliflower (Brassica oleracea var. botrytis) belongs to the cruciferous family, a group of vegetables known for their health-promoting properties.

It has a mild flavor, high water content, and very few calories.

Thanks to its nutrient profile, cauliflower is often recommended in low-carb diets, weight management plans, and heart-friendly menus.

 

Key Nutritional Benefits of Cauliflower

  • Low in calories: With a high water content and minimal carbohydrates, cauliflower is ideal for those watching their energy intake.
  • Rich in fiber: Helps regulate digestion, control appetite, and maintain stable blood sugar levels.
  • Diuretic effect: Its high water content and low sodium levels support fluid balance, making it useful for hypertension or fluid retention.
  • Source of vitamins: Provides vitamin C, B vitamins (including B6, B5, and folic acid), which are essential for energy metabolism and immune function.
  • Mineral content: A good source of potassium and phosphorus, important for bone and muscle health.

Some people may find cauliflower causes bloating due to its sulfur compounds, but this does not affect everyone equally. Cooking it gently and combining it with herbs or spices can make it easier to digest.

 

Creamy cauliflower soup is a low-carb, nutrient-rich recipe perfect for lunch or dinner.

 

cauliflower soup

 

How to Reduce the Cauliflower Smell

It’s no secret that cauliflower releases a strong aroma when cooked. While it cannot be completely avoided, there are tricks to minimize it.

  • Add onion or garlic while cooking.
  • Use a splash of milk or plant-based drink in the broth.
  • Keep cooking times short and avoid overboiling.

The good news is that in this soup recipe, onion and milk (or a dairy-free alternative) are already included, which helps reduce the intensity of the smell.

 

The Versatility of Cauliflower

One reason I love cauliflower is its versatility in the kitchen. Here are some of the most popular ways to prepare it:

  • Cauliflower rice: Grate or process raw cauliflower to make a low-carb alternative to rice.
  • Steamed or roasted: Keep it slightly crunchy to preserve nutrients.
  • Raw in crudités: Serve small florets with dips like hummus or yogurt sauce.
  • In stews and soups: Adds texture, fiber, and nutrients to warm dishes.
  • As a base for sauces: A thick cauliflower cream can replace béchamel, reducing calories and carbs in recipes like lasagna or moussaka.

This soup is one of my favorite preparations because it’s simple, comforting, and versatile.

 

Cauliflower provides fiber, vitamins, and minerals while being low in calories.

 

Cauliflower Soup Recipe

Ingredients

  • 1 medium cauliflower, chopped into florets
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 celery stalk, chopped
  • 2 tbsp olive oil
  • 4 cups chicken or vegetable broth
  • 1 cup milk or unsweetened plant-based drink
  • Salt and pepper, to taste
  • A pinch of nutmeg (optional)

Instructions

  • Heat the olive oil in a large pot. Sauté onion, garlic, and celery until fragrant.
  • Add the cauliflower florets and stir for a few minutes.
  • Pour in the broth and bring to a gentle boil. Cook for 20 minutes, until cauliflower is tender.
  • Add milk (or plant-based drink) and season with salt, pepper, and nutmeg.
  • Blend until smooth and creamy.
  • Serve hot, optionally garnished with olive oil, fresh herbs, or roasted seeds.

 

Tips for a Perfect Cauliflower Soup

  • Texture control: Adjust the amount of broth depending on whether you prefer a thicker or lighter soup.
  • Flavor boost: Add white pepper, curry powder, or smoked paprika for extra flavor.
  • Make ahead: This soup keeps well in the refrigerator for 2–3 days. Reheat gently before serving.
  • Meal prep idea: Freeze individual portions for a quick and healthy option during the week.
  • Low-carb béchamel substitute: Use a thicker version of this soup to replace béchamel in lasagna or moussaka.

 

This versatile soup can even replace béchamel in dishes like lasagna or moussaka.

 

Why I Love This Recipe

  • Low difficulty, ideal for beginners.
  • Budget-friendly and made with simple ingredients.
  • Comforting, perfect for cold weather.
  • Can be prepared in advance.
  • Naturally low in carbs and calories.

 

Other Healthy Soups to Try:

 

These recipes are also comforting, nutritious, and easy to prepare.

If you try making this nutritious soup, let me know your feedback in the comments section.

 

cauliflower soup

Crema de coliflor

Cuando hace frío me apetece preparar recetas como esta, una crema caliente y llena de sabor, pero a su vez ligera y nutritiva. La crema de coliflor es uno de esos platos reconfortantes que te ayudarán a sentirte mejor y además es deliciosa, te sorprenderá.
5 from 4 votes
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course CREMA, Entrante, Sopa
Cuisine Mediterranea
Servings 4 raciones
Calories 131 kcal

Ingredients
  

  • 1 kg coliflor
  • 1 cebolla
  • 1 ramita de apio
  • 1 diente de ajo
  • 250 ml caldo de pollo
  • 125 ml leche evaporada*
  • 1 pizca de sal
  • 1 pizca de pimienta
  • 1 pizca de nuez moscada
  • 4 cucharadas de aceite de oliva virgen extra AOVE

Instructions
 

  • En una olla mediana añade 2 cucharadas soperas de AOVE y sofríe la cebolla cortada en juliana con una pizca de sal, trocea la ramita de apio y pica el ajo, añádelos también, dale unas vueltas y cocina hasta que la cebolla empiece a transparentar.
  • Corta la coliflor en ramilletes y lávala, ya puedes echarla en la olla, sofríe con el resto, con 5 minutos para que se integre en el sofrito será suficiente.
    coliflor
  • Echa el caldo y la leche evaporada, lleva a ebullición, deja cocer durante 20 minutos.
  • Es el momento de corregir el punto de sal, añadir la pimienta y la nuez moscada.
  • Tritúralo todo y prueba. ¡Ya la tienes!
  • Sírvela en un plato bonito o en tu bol preferido, adorna con unas gotas de aceite de oliva, dale un toque de pimienta y ¡a disfrutar!.

Notes

  1. Para una opción vegana, sustituye el caldo de pollo por caldo de verduras y los lácteos por bebida de almendras o por más caldo, la crema será un poco menos cremosa, pero igual de deliciosa.
  2. Si quieres enriquecer el plato puedes añadir un poco de jamón serrano o ibérico, unos picatostes o si lo prefieres unas gambas cocidas y peladas o unas almejas en conserva, hay muchas opciones para dar un toque especial al resultado final.
  3. Si planeas usar esta crema como sustituto de una bechamel, ajusta la cantidad de nuez moscada y cambia la pimienta negra por pimienta blanca, si tomas lácteos puedes añadirle un poco de parmesano rallado, ayudará a obtener una textura más densa y "pegajosa".

Nutrition Facts
Crema de coliflor
Amount Per Serving
Calories 131 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 9mg3%
Sodium 347mg15%
Potassium 958mg27%
Carbohydrates 19g6%
Fiber 5g21%
Sugar 9g10%
Protein 7g14%
Vitamin A 120IU2%
Vitamin C 127.8mg155%
Calcium 151mg15%
Iron 1.3mg7%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword coliflor, crema
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CAULIFLOWER, COMFORT FOOD, GLUTEN FREE, LACTOSE FREE, SOUP

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5 from 4 votes

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