Low Fat Creamy Cauliflower Soup
Indulge in the velvety textures and subtle flavors of our Low Fat Creamy Cauliflower Soup, a wholesome and comforting meal that's as nourishing as it is delicious. This light yet satisfying soup transforms a humble head of cauliflower into a decadent blend of creamy goodness without the heavy creams or excessive fat. Featuring a delightful combination of sautéed onion, garlic, almond milk, and a hint of nutmeg, this recipe delivers a rich, smooth flavor profile while keeping things light and healthy. Ready in just 45 minutes and perfect for cozy nights or meal prepping, this low-calorie, dairy-free soup is an excellent choice for those seeking a guilt-free comfort food. Whether topped with fresh chives for a burst of color or enjoyed as-is, this creamy cauliflower soup will warm your soul with every spoonful!
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 1 tablespoon Olive oil
- 1 medium, chopped Onion
- 3 cloves, minced Garlic
- 4 cups Vegetable broth
- 1 cup, unsweetened Almond milk
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
- 2 tablespoons, chopped (optional for garnish) Chives
Instructions
Start by prepping the cauliflower: remove the leaves and cut the cauliflower head into small florets. Rinse under cold water and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent.
Add the minced garlic to the onions and sauté for an additional 1-2 minutes, stirring frequently to prevent the garlic from burning.
Add the cauliflower florets to the pot with the onions and garlic. Stir well to combine, allowing the cauliflower to cook for 3-4 minutes until it starts to soften slightly.
Pour the vegetable broth into the pot, ensuring all the cauliflower is submerged. Increase the heat to high and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 20 minutes or until the cauliflower is very tender.
Remove the pot from the heat and allow it to cool slightly. Using an immersion blender, purée the soup until it is smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender, blending until smooth and then returning it to the pot.
Stir in the unsweetened almond milk, salt, black pepper, and nutmeg into the blended soup. Adjust seasoning as necessary to taste.
Reheat the soup over low heat if needed, making sure it doesn't boil.
Ladle the soup into bowls and garnish with chopped chives if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
881 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 36% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5957 mg | 259% | |
| Total Carbohydrate | 136.3 g | 50% | |
| Dietary Fiber | 31.2 g | 111% | |
| Total Sugars | 54.1 g | ||
| Protein | 37.0 g | 74% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 769 mg | 59% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 4573 mg | 97% | |
*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.
