Cauliflower soup recipe

Cauliflower soup recipe helps us turn to more veggies for a happier tum; and besides it tastes divine.

Let's face it cauliflower is one of the less tasty vegetables, so it is necessary to dicky it up with spices like garlic and chili; or cheese.

This is one of the quickest, easiest soups you will ever make.

By the way absolutely avoid canned soups; they have an astonishingly large amount of salt. The lining is fingered in causing cancer. We pay a heavy price for our laziness.

Starches in general have come under the hammer with those who are banting or on the paleo food plans; but rest assured that cauliflower has a very low GI of around 10, depending on how your cook it. It's not glycemic. Only if your doctor is taking you deep into ketosis, need you avoid it.

Cauliflower soup recipe

This page was last updated by Bernard Preston on 9th June, 2023.


Cauliflower soup recipe has more protein and less starch than you probably realise.

  1. 1 tbsp butter. Never use margarine or sunflower seed oil to fry with. If your cholesterol is high, just double the olive oil. Why?
  2. 1 TBSP olive oil or coconut butter.
  3. 1 onion or leek, chopped.
  4. 2 - 4 cloves of garlic.
  5. 1 - 2 tsp of Indian masala.
  6. 1 peppadew, or slither of chili if you like it spicy.
  7. 1 cauliflower broken into florets; slice the stalk thinly.
  8. 1 litre of chicken or vegetable stock. 

Cauliflower soup recipe

Cauliflower soup recipe has zero cholesterol and takes less than 30 minutes to prepare and cook; let's do it.

  • Heat the butter and oil in a large saucepan. Add onion and cook over low heat until soft.
  • Add the garlic and masala.
  • Add the thinly-sliced cauliflower stalks and five minutes later the florettes; stir to coat with the spices and oil.
  • Add stock and simmer for 15 minutes.
  • Liquidise.
  • Return to the heat (and stir in some yoghurt, if you want something different.)
  • Add a spoon of fresh thick cream. 

If you're following all these veg and low meat-fat recipes your cholesterol may be dangerously low, and need a boost!

This is really just a recipe for spiced up mashed cauliflower.

Retro your cauliflower soup

Allowing the leftovers to cool overnight in the refrigerator, and then reheating the next day allows the starch molecules to retrograde; it makes it even more difficult for the enzymes to digest, forming glucose more slowly. Instead it becomes a pre-biotic, feeding the starving millions in your colon.

Here is an aside; if you suffer from unhappy tum, think of taking a daily probiotic. You can either pay a lot of money to a supplement company or make your own; read up about kefir benefits. It's an ancient Bulgarian probiotic containing over 30 strains of culture, taking up less than five minutes every day of your busy routine; with huge nutritional benefits.

Broccoli facts

What are the broccoli facts; and how does it compare with its first cousin in this cauliflower soup recipe?

Whilst I like cauliflower recipes, I find them rather bland myself, needing cheese, garlic and curry paste; next to broccoli, I think it comes off rather second best.

We enjoy both regularly right through the winter but we do have to fight the hens off; they seem to know the value without having to be told to eat their greens.

Another gate arrived yesterday so I'll be making a new garden where the birds are only admitted once the broccoli, kale and cauliflower are over.

Is that fact or opinion? So I decided to do a little research; yes, cauliflower is full of good stuff but in almost every department, broccoli is superior. It has more of the vitamins C, K and A especially; and richer in the antioxidants zinc and selenium.

Having said that, a rounded diet should draw from as many sources as possible. Cauliflower once a month, broccoli facts every week.

Neither broccoli nor cauliflower have significant fat; and both are high in soluble fibre which is good for the colon. No more constipation blues!

The calories in cauliflower are surprisingly low, only 23 cal in 100g; about the same as in one square of chocolate!

Next week I'll try a mixed broccoli and cauliflower soup, a first.

Cauliflower Broccoli
Protein 1.842,38
Carbohydrate 4,117,18
Fibre 2,33,3
Calcium 1640
Magnesium 921
Potassium 142293
Zinc 0,170,45
Selenium 0,61,6
Vit C 4465
Folate 44108
Vitamin A 121548
Vit E 0,071,5
Vit K 13,8141
MUFAs 0,0320,04
PUFAs 0,2170,17

Cooking cauliflower couldn't be easier. Just slice the stalk thinly as above and simmer in a little water for five-minutes; and then add the florets and steam on high heat for another few.

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Try yourself a broccoli and cauliflower soup based on both the above.

And then a cauliflower salad recipe is dead easy with our olive garden salad dressing.


Helen is just as critical as those Brit BBC critics. She advises that you drop the yoghurt and add some parsley. Frankly I don't agree but sure, give it a try!

The parsley doesn't get my vote on our cauliflower soup recipe, much as I love it; but next time I'll certainly give a sprinkling of very finely-chopped cilantro a try, thirty seconds before the end.

Here's a tip for you; never get tied down by a recipe. If you want to add coriander, do it. Fennel? Cumin? Give them a try.

"The world is a looking glass, and gives back to every man the reflection of his own face." 

William Makepeace Thackeray

Do you have some cauli left over?

Eating from a wide variety of foods, and cooking them in as many different ways as you can think of is what keeps our enthusiasm for these vital foods going.

Let's face it plain cauliflower is not the most exciting food on the planet but use florets left over from your soup in this roast vegetables recipe with plenty of garlic, chilies and ginger; it will reignite your enthusiasm for this important vegetable.

Are you a gardening fiend? Think about how to grow chilli; you only need one or two plants to supply all your needs. Surprisingly they are strongly anti-inflammatory. We now favour the peppadew; lots of flavour without the extreme heat.

Chronic inflammation from raised blood glucose is a key driver of insulin resistance and metabolic syndrome. This is countered by a phytonutrient called sulforaphane that regulates various pathways that lower FBG and HbA1c levels; in short, cauliflower is good stuff.

Peppadews bucketful

Do you want just want plain cauliflower, perhaps for a salad?

Choice foods

It is quite painful for me as a lover of meat but the research is unequivocal; we carnivores should all be eating less, or at least adding a heap of choice foods to our meals if we have no intention of reducing the animal flesh. Perhaps that's because beef is raised in a feedlot these days; the equivalent of caged chicken.

We are slowly becoming flexitarians; enjoying red meat perhaps once a week or even less, and certainly not if it is corn-fed.

Can you have your red meat and eat it? Maybe, but you'd better make sure there are plenty of organic greens, delicious yellows and regular purples on the menu; and your beef does not come from a feedlot.

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