Creamy Cauliflower Soup
Prep: 10 min
Cook: 25 min
Servings: 6
A creamy soup perfect for a cold winter's day.


  • 1 head cauliflower
  • 3 medium potatoes, peeled and diced
  • 1 large onion, diced
  • 2 cloves garlic, crushed
  • 1 L salt-reduced chicken or vegetable stock
  • 500 mL water
  • 500 mL reduced-fat milk
  • pepper, to taste
  • chives, chopped, to serve
  • 6 wholegrain dinner rolls, to serve


  1. Roughly chop cauliflower, including stalk to no larger than 1cm cubes.
  2. Add to a large pot with potato, onion, garlic, stock and water. Place over high heat, bring to the boil then simmer over medium heat, covered, for 20 minutes until cauliflower stalk is tender.
  3. Remove from heat, add 400mL milk and puree with a stick blender or in batches in a food processor. If desired, stir though more milk for a thinner consistency.
  4. Ladle soup into bowls, season with pepper, sprinkle with chives and serve with a dinner roll.

Not suitable to freeze.

Variation: For a spicy version, replace onion with a diced leek and cook with garlic in olive oil spray until softened. Add a teaspoon of curry powder or 2 teaspoons of ground cumin and cook off for a minute until fragrant before adding remaining soup ingredients.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

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Nutrition Information

per serving per 100g
Energy 1594 kJ 207 kJ
381 Cal 49 Cal
Protein 21.1 g 2.7 g
Fat, total 5 g 0.7 g
— saturated 1.4 g 0.2 g
Carbohydrate 55.7 g 7.2 g
— sugars 14.8 g 1.9 g
Sodium 1343.2 mg 174.5 mg
Fibre 13.3 g 1.7 g

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Comments (4)

  • Avatar

    Tasty and, on a cold day, just what you need to warm you from the inside.
    Dorothy Winnett
    Posted on: 27 May 20

  • Avatar

    Massell stocks, liquid and powder, are all vegetarian.
    Posted on: 25 Apr 15

  • LiveLighter

    Hi Liz, great point! I've updated the recipe to say chicken OR vegetable stock. Vegetarian chicken-flavoured stock is also available in some stores (usually in powder form). Thanks for the heads up, and I hope you enjoy the soup! - AF
    Posted on: 28 Aug 14

  • Avatar

    This contains chicken stock so it is not vegetarian.
    Posted on: 28 Aug 14

Rating (1 ratings)