Cauliflower Potato Soup Recipe

Cauliflower potato soup is a nutritious and delicious dish that is low in calories and high in fiber. It is also a great way to incorporate more vegetables into your diet and can be served as a light meal or as a starter to a larger meal.

Image credit: Cauliflower by McKay Savage, licensed under CC BY 2.0

Main ingredients

Cauliflower, Potatoes, Onion, Garlic, Vegetable broth, Milk, Butter, Salt and pepper, Shredded cheese, croutons, chopped parsley

Preparation time: 15-20 minutes 

Cooking time: 30-40 minutes

Detailed Ingredients and Quantity

1 head cauliflower, chopped into florets
Potatoes4 medium potatoes, peeled and diced
Onion1 onion, chopped
Garlic3 cloves garlic, minced
Vegetable broth4 cups
1 cup
Butter2 tbsp
Salt and pepperTo taste
Shredded cheese, croutons, chopped parsleyOptional toppings

Steps to prepare sweet potato soup

  1. Melt the butter in a large pot over medium heat. Add the minced garlic and diced onion, and cook until translucent and tender.
  2. Add the chopped cauliflower and diced potatoes to the pot, and stir to coat in the butter and onion mixture.
  3. Add the veggie broth, and then boil the mixture. Sauté the vegetables for 20 to 25 minutes, or until they are nice and soft.
  4. Use an immersion blender or transfer the soup to a blender and blend until smooth.
  5. Stir in the milk and season with salt and pepper to taste.
  6. Serve hot, garnished with shredded cheese, croutons, and chopped parsley if desired.

Nutrients facts

A 1-cup serving of cauliflower potato soup contains:

  • Calories: 100-150
  • Carbohydrates: 15-20 grams
  • Protein: 3-5 grams
  • Fat: 3-8 grams
  • Fiber: 3-5 grams
  • Vitamin C: 30-50% of the Daily Value (DV)
  • Vitamin K: 10-15% of the DV
  • Vitamin B6: 10-15% of the DV
  • Folate: 10-15% of the DV
  • Potassium: 10-15% of the DV
  • Manganese: 10-15% of the DV

Serving suggestions

  1. Top with crispy bacon bits or croutons for added texture and flavor.
  2. Drizzle with olive oil and sprinkle with freshly chopped herbs, such as thyme or rosemary.
  3. For a creamy finish, a spoonful of plain Greek yogurt or sour cream is added.
  4. For dipping and scooping, it can be served with crusty bread or crackers..
  5. Sprinkle with grated Parmesan cheese or other hard cheese for added richness.
  6. Add a pinch of smoked paprika or cumin for a smoky or earthy flavor.
  7. Garnish with chopped chives or green onions for a fresh and colorful touch.
  8. Serve alongside a fresh salad or grilled cheese sandwich for a complete meal.

Variations (similar kinds of soups with the same ingredients)

  1. Roasted Cauliflower and Potato Salad: Toss roasted cauliflower and potatoes with a mustard vinaigrette, red onion, celery, and chopped fresh herbs for a flavorful and nutritious salad.
  2. Mashed Cauliflower and Potatoes: Boil cauliflower and potatoes together until tender, and mash with butter, milk, and your favorite seasonings for a healthier alternative to traditional mashed potatoes.
  3. Cauliflower and Potato Curry: Sauté onions, garlic, ginger, and curry powder, then add cauliflower and potatoes with some vegetable broth and coconut milk. Simmer until the vegetables are tender and serve over rice.
  4. Cauliflower and Potato Frittata: Sauté diced cauliflower and potatoes with onion, garlic, and your favorite herbs. Pour beaten eggs over the top and bake until set for a delicious and easy breakfast or brunch dish.
  5. Cauliflower and Potato Shepherd’s Pie: Top a mixture of ground beef or lentils, peas, and carrots with mashed cauliflower and potatoes, then bake until the top is golden brown and crispy.
  6. Cauliflower and Potato Gratin: Layer thinly sliced potatoes and cauliflower with a creamy cheese sauce, then bake until bubbly and golden brown.
  7. Cauliflower and Potato Tacos: Sauté cauliflower and potatoes with onion, garlic, cumin, and chili powder, then serve in tortillas with your favorite taco toppings such as salsa, cheese, and avocado.
  8. Cauliflower and Potato Soup with Bacon and Cheddar: Add cooked bacon and grated cheddar cheese to your cauliflower potato soup for a rich and comforting twist on the classic recipe.

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