Low Fat Cream of Cauliflower Soup
Indulge in the velvety goodness of this Low Fat Cream of Cauliflower Soup, a light yet satisfying dish perfect for cozy nights or meal-prepping healthy lunches. Made with tender cauliflower florets, aromatic garlic, and sweet yellow onion, this wholesome recipe achieves its creamy texture with unsweetened almond milk, keeping it dairy-free and low in fat. Simmered in low-sodium vegetable broth and gently seasoned with nutmeg, salt, and pepper, this soup delivers rich, comforting flavors without the guilt. Ready in just 45 minutes, this easy cauliflower soup recipe is ideal for family dinners or as an elegant starter. Garnish with fresh parsley for a pop of color and brightness and serve steaming hot for irresistibly delicious results.
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Recipe Information
Ingredients
- 1 head (about 2 pounds) Cauliflower
- 1 medium Yellow onion
- 2 cloves Garlic
- 1 tablespoon Olive oil
- 4 cups Low-sodium vegetable broth
- 1 cup Unsweetened almond milk (or other low-fat milk)
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Ground nutmeg (optional)
- 2 tablespoons Chopped fresh parsley (optional, for garnish)
Instructions
Wash the cauliflower and break it into small florets. Set aside.
Peel and dice the onion into small pieces. Mince the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
Add the minced garlic and cook for an additional 30 seconds, stirring frequently to prevent burning.
Add the cauliflower florets to the pot along with the vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes, or until the cauliflower is very tender.
Turn off the heat and use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and puree until smooth.
Return the pureed soup to the pot (if using a countertop blender) and stir in the almond milk. Heat the soup gently over low heat, being careful not to let it boil.
Season the soup with salt, black pepper, and nutmeg (if using). Taste and adjust the seasoning as needed.
Ladle the soup into bowls and garnish with freshly chopped parsley, if desired. Serve hot.
Nutrition Facts
Calories |
509 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.5 g | 25% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3275 mg | 142% | |
| Total Carbohydrate | 72.6 g | 26% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 26.8 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 738 mg | 57% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 3986 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
