Healthier Potato and Cauliflower Soup

Name: Healthier Potato and Cauliflower Soup
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 20 min
Yield: 11 servings
Ingredients: 5 cups chopped cauliflower; 4 cups fat-free chicken broth; 4 cups water, or more as needed to cover; 3 cups diced potatoes; 10 cloves garlic, smashed; 1 tablespoon salt, or to taste; 1 teaspoon ground white pepper, or to taste; 1 teaspoon dried thyme, or to taste

Rating: 4.47 stars

30 Ratings
26 Reviews
7 Photos

This recipe is the result of my desire to lighten one of my favorite comfort foods: potato soup. Cauliflower adds bulk and nutrition while the potato keeps the strong flavor of the cauliflower from overwhelming the dish.

By Lee Crowell

Gallery

Recipe Summary

prep:

15 mins

cook:

1 hr

additional:

5 mins

total:

1 hr 20 mins

Servings:

Yield:

11 servings

Nutrition Info

Ingredients

Original recipe yields 11 servings

The ingredient list now reflects the servings specified

5 cups chopped cauliflower
4 cups fat-free chicken broth
4 cups water, or more as needed to cover
3 cups diced potatoes
10 cloves garlic, smashed
1 tablespoon salt, or to taste
1 teaspoon ground white pepper, or to taste
1 teaspoon dried thyme, or to taste

Directions

Step 1

Stir cauliflower, chicken broth, water, and potatoes together in a large pot; bring to a boil. Reduce heat to medium and stir in garlic, salt, white pepper, and thyme. Cover pot and simmer until potatoes and cauliflower are soft, 30 to 40 minutes. Remove from heat and let cool slightly, 5 to 10 minutes.

Advertisement
Step 2

Mash potato and cauliflower mixture using an immersion blender or potato masher until pureed.
Step 3

Bring pureed soup to a simmer; cook until consistency is smooth and flavors are blended, about 30 minutes. Adjust salt, pepper, and thyme to taste.

Cook's Note:

The soup may look watery after mashing, but cooking it further really allows the ingredients and flavors to combine and the consistency to improve; don't skip this step!

Nutrition Facts

Per Serving:

58 calories; protein 4.1g 8% DV; carbohydrates 10.9g 4% DV; fat 0.1g; cholesterolmg; sodium 795.3mg 32% DV. Full Nutrition

Reviews (26)

Most helpful positive review

Paula

01/31/2014

I followed the recipe exactly. It seemed thick enough to me after blending it but I followed the cook's note and continued cooking for another 30 minutes. The cauliflower taste was not as strong after cooking it the extra time. Next time I make this I will decrease the white pepper for my own preference to 1/2 teaspoon and then add more if needed. I love that this soup has only 58 calories per serving! Read More

Helpful

(10)

Most helpful critical review

shazzam

01/08/2016

This recipe had way too much thyme. Next time I will leave it out and add onion and celery. Read More

30 Ratings

5 star values: 18
4 star values: 8
3 star values: 4
2 star values: 0
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

Paula

01/31/2014

Helpful

(10)

nanaofthree

10/17/2014

I followed the recipe exactly - except for adding a tad of heavy cream and a tad of cayenne. The soup was very smooth and light and we enjoyed it the next day as well. Definitely a keeper - Thank you Lee! Read More

Helpful

(4)

Colleen

01/31/2015

Excellent! I have never made cauliflower soup so I have nothing to compare it to but this tastes wonderful! I ended up making a double batch and I don't have an immersion blender so instead of trying to put everything in the blender I used my large Kitchen-Aid to cream the soup. It wasn't 100% creamy but close enough and it was way easier than a blender! Read More

Helpful

(3)

Bonnie Stanchiu

03/01/2014

I like this recipe a lot. It was easy to prepare and it's very tasty. I added a little bit crushed red pepper to mine for a little kick. I thought this was a little garlicky for my taste. So next time I will use a little less garlic. I'm really wondering about the calorie count. If it's accurate this is very good and nutritious for those of us who are trying to watch our daily calorie count. Read More

Helpful

(3)

wayne

01/30/2016

I added shorizo and chunks of red potato and cauliflower after I pureed it. Read More

Helpful

(2)

Ky_Cook

02/23/2014

I didn't change a thing and even my picky eaters liked it! Read More

Helpful

(2)

Diana

02/26/2017

Increased cubed potatoes to 4 cups. Used immersion blender then added a cup of milk and 1/2 cup half and half. No one would believe this soup's top ingredient was actually cauliflower:) Read More

Helpful

(2)

Anne Derrig

08/06/2014

Really really tasty--you'd swear there was cream in this. Two suggestions: I thought 10 cloves of garlic would be too much so I added 7 and that was PLENTY; it has a strong garlic bite to it. Also use a good-quality stock here. In some soups you can get away with some cheap bouillon broth but because there are so few ingredients here each one needs to be good on its own. Read More

Helpful

(2)

JudyL716

11/04/2015

Incredibly rich and filling - and no dairy!! Thought the garlic might be overpowering but I followed the recipe exactly as written. Wouldn't change a thing... This is my new cold weather go-to soup! Read More

Helpful

(1)

shazzam

01/08/2016

This recipe had way too much thyme. Next time I will leave it out and add onion and celery. Read More

More Reviews

Back to Healthier Potato and Cauliflower Soup

All Reviews for Healthier Potato and Cauliflower Soup

- of Reviews

Nutritional Information

Healthier Potato and Cauliflower Soup

Servings Per Recipe: 11
Calories: 58.1

% Daily Value *

protein: 8 %

carbohydrates: 4 %

exchange other carbs:

dietary fiber: 9 %

sugars:

fat:

saturated fat:

cholesterol:

vitamin a iu:

niacin equivalents: 9 %

vitamin b6: 16 %

vitamin c: 51 %

folate: 8 %

calcium: 3 %

iron: 4 %

magnesium: 7 %

potassium: 9 %

sodium: 32 %

thiamin: 7 %

calories from fat:

percent of calories from carbs:

percent of calories from fat:

percent of calories from protein:

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Reviews for: Photos of Healthier Potato and Cauliflower Soup

1 of 26

All Reviews

Paula

01/31/2014

Helpful

(10)

nanaofthree

10/17/2014

Helpful

(4)

Colleen

01/31/2015

Helpful

(3)

Bonnie Stanchiu

03/01/2014

Helpful

(3)

wayne

01/30/2016

I added shorizo and chunks of red potato and cauliflower after I pureed it.

Helpful

(2)

Ky_Cook

02/23/2014

I didn't change a thing and even my picky eaters liked it!

Helpful

(2)

Diana

02/26/2017

Increased cubed potatoes to 4 cups. Used immersion blender then added a cup of milk and 1/2 cup half and half. No one would believe this soup's top ingredient was actually cauliflower:)

Helpful

(2)

Anne Derrig

08/06/2014

Helpful

(2)

JudyL716

11/04/2015

Incredibly rich and filling - and no dairy!! Thought the garlic might be overpowering but I followed the recipe exactly as written. Wouldn't change a thing... This is my new cold weather go-to soup!

Helpful

(1)

shazzam