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Healthy Cauliflower Soup

Submitted by on February 15, 2010 – 10:31 pm2 Comments

OK. All of the baking and cooking throughout Thanksgiving, Christmas, through my Birthday, my Dad’s Birthday…ugh. By February I am ready and in big need of shaving some calories off my diet. Problem is, I love to cook, and love to eat…so what to do? It has been cold here lately. Really cold. Get a load of this pic from this last weekend. This is DALLAS, TX folks. What’s going on???

Yes, that’s a little snowman.

Anyway, so soup, stew, something…something hot and yummy to warm my bones sounded good. Plus — I just got my very first Le Creuset Dutch Oven, and really didn’t need any reason other than this to break it in. I decided to make Cauliflower soup, which I hadn’t actually made before…but it did sound good. At least, I could imagine it tasting good.

First problem, most of the recipes call for heavy cream, or half-n-half, or lots of butter….that kind of thing. That’s not what I was going for. So — after doing some research online, and looking in my fridge and cabinets, I came up with the following recipe and it worked out really good. In fact, I know I’ll make it again. It was so yummy!


  • 2 Tbsp Butter
  • 2 cloves of garlic run through a garlic press (or diced is fine)
  • 1 medium yellow onion, diced
  • 1 tsp ground Thyme
  • 1 tsp ground nutmeg
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 3 carrots
  • 1 head of cauliflower
  • 1 can of fat free chicken broth (optional)
  • 4 cups of water (add 2 more cups if you don’t use the chicken broth)


In a dutch oven, on your stovetop, melt 2 tbsp of butter.

Crush 2 cloves of garlic with a garlic press and saute in the butter for a minute or so until it starts to be fragrant, but is not browning.

Add 1 diced yellow onion, ground thyme, ground nutmeg, salt and pepper. Stir and saute a few minutes until the onion starts to become slightly transparent but not wilted.

Add 3 cut carrots, sliced into rounds.

Add 1 head of chopped cauliflower.

Add 1 can of fat free chicken broth and 4 cups of water. OK…at this point I know this looks gross. I looked down on this gray/green mass and thought “uh-oh….that’s not looking very yummy. Smells good, looks like..” well, never mind what it looks like. It gets worse before it gets better. Trust me, it tastes great. Just don’t look at it until it’s done cooking.

Now, bring this up to a good simmer, turn the temp down so that the simmer won’t go nuts on you (low/med) and pop the lid on your dutch oven. Set the timer to 25 minutes.

Isn’t my new dutch oven to die for? I just love it.

OK. So after 25 minutes of good cooking time, you’re almost done. Take the lid off, get your blender ready. Not all of this is going to fit in 1 blender. I have to do it in 2 batches. And you don’t want to do all of the soup, just about 2/3 or 3/4 of it. It depends how many chunky pieces you want in it.

Oh, here’s what it looks like when it’s cooked. (Still gross looking)

And then put some into the blender. (Even more gross looking if you ask me).

And blended. Oh — and forgive the nasty yuck spot on the bottom of my blender. I just saw that and was all “ew…..yuck! how embarrassing!” I’m really actually quite a clean person. Really.

Pour that stuff back into the pot, stir a bit and serve. Once you’ve blended a bunch of it, it doesn’t look nearly as weird.

The consistency is kind of like runny cream of wheat, and for some reason there is a romano cheese type taste to it that I don’t quite understand, since there is no cheese in it.  I ate mine with a big piece of sourdough bread, and used that to sop up some of the goodness of the soup. It is so yummy, and actually quite filling. I don’t know how many weight watchers points it is, but I imagine without the bread it’s gotta be about 2 points for a big, filling bowl of this stuff.

Oh, and if you really are turned off by the greenish hue prior to the blended, just omit the chicken broth, and the green hue will just go away, and your soup will be lilly white.

Enjoy and think thin. At least for today huh!? Hee hee!


  • Yum! And your photos make it look especially warming.
    I have a new weight-loss blog – let’s share recipes! I recently posted about an accidental warming / mucus busting tea find … (thank goodness for Indian spices!) Was just at the Taj today in your neighborhood picking up curry leaves, black mustard seeds and cashews! All the best, Jenni

  • Margie says:

    Beautiful new pot!! Did you go to the outlet in Allen? How many quarts is it? You’ll find yourself using for tons of stuff. Remember, it’ll go in the oven, too.

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