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No one will believe this fabulous, silky-smooth, Creamy Cauliflower Soup is super healthy with NO cream and minimal ingredients. It tastes like something you'd enjoy at a fine restaurant!
Okay, so call me a doubting Thomas. But you know what? You will probably find yourself with the same moniker after you read the recipe for this Creamy Cauliflower Soup. When you look at the ingredient list, it doesn't seem possible that the results could be anything more than ordinary. But think again! I'm here to tell you... this soup is spectacular!
Inspiration
A few weeks ago, on a cold, damp, super dreary day, Scott and I were returning home from running a few errands. While scrolling through my newsfeed, a recipe for cauliflower soup from Food 52 grabbed my attention. It had 300 glowing reviews. But when I looked at the ingredient list I was doubtful. Cauliflower, onion, olive oil, salt and water.
Really? It sounded so bland and uninteresting. I started reading the reviews though and so many readers were singing the praises of this simple soup. Always curious, I did a little more research on the recipe. I discovered that the recipe was created by Paul Bertoli, the head chef at Chez Panisse for over 20 years. If you're not familiar with Chez Panisse, it's a highly acclaimed San Francisco restaurant founded by Alice Waters.
Reading on a bit more, I discovered a similar cauliflower soup recipe on The New York Times Cooking site. Again, a very simple line-up of ingredients, with this one including garlic and subbing broth for the water. "Really?", I thought to myself. But again, the reviews were stellar... 7,664 5-star comments!
Worth making?
That was it! It was the perfect night for something warm and cozy and I just happened to have a cauliflower in the refrigerator. The minute we arrived home I started chopping onions and cauliflower. I added a few of my own adaptations and 45 minutes later, I handed Scott a bowl of the creamy cauliflower soup, not revealing that it was still a questionable recipe in my mind.
"WOW, this is fantastic", was his response to the first taste. I tried a spoonful. It truly was delicious! We've been enjoying this Creamy Cauliflower Soup ever since and it just keeps getting better.
Was it worth making? "A resounding YES!"!
A nutritional superstar!
I love that this Creamy Cauliflower Soup is light, lean and super healthy even though it tastes like it's loaded with cream. The main ingredient in this soup, as you probably have already guessed, is cauliflower. When it comes to nutrition, cauliflower is a dietary powerhouse. The Mayo Clinic sums up the health benefits of this unassuming veggie like this:
"When it comes to nutrition, cauliflower is a superstar. It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free, cholesterol-free and low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates (3 net grams) and 2 grams of dietary fiber."
It's wonderful to have something stashed in the refrigerator or freezer (yes, this soup freezes well!) on a cold fall or winter day that's healthy in addition to being super delicious, easily rewarmed and undeniably soul-warming! It's also a fabulous soup to take to someone who's sick, weary or going through tough times!
A few adaptations
I combined elements of the Food 52 and the New York Times recipes and added a few of my own ideas. To bump up the flavor a bit, I like to include a shallot in addition to the onion. Instead of water, I substitute low-sodium chicken broth (a good veggie broth will also work!). I also like to add a pinch of turmeric. It doesn't add any flavor but even a pinch gives the soup a pretty yellow hue.
The recipe from Food 52 is basic with no suggestions for serving or embellishments for garnishing. The New York Times rendition, on the other hand, calls for a garnish of rosemary oil which is also used to make croutons. I'm sure the croutons are delicious but, in attempting to reduce our carb intake, I went with crunchy almonds instead.
With a bit of experimenting (and being a little lazy), I discovered that the rosemary oil is easy to make in the microwave instead of dirtying another pan on the stovetop; as the NYT's recipe instructs.
Lastly, I like to add a handful of fresh parsley to the rosemary oil and give it a whir in the food processor which transforms the bland, pale oil to a beautiful, vibrant green, a lovely presentation on the creamy cauliflower soup!
We just finished a bowl of this Creamy Cauliflower Soup for lunch. I'm a little sad that it's gone now but the recipe is so easy to make and so perfect for quick lunches and casual dinners that I'll be picking up more cauliflower next time I shop.
Try this delicious retaurant-quality soup! I think you'll be transformed from a doubting Thomas to a true blue believer too! ENJOY!
Cafe Tips for making this Creamy Cauliflower Soup with Rosemary Oil
- You'll need a medium size cauliflower for this recipe, around 2 pounds. If it's a little bigger or slightly smaller, it's fine.
- Make sure you use low-sodium broth for this recipe or it will be too salty. I like Trader Joe's low-sodium chicken broth but a good vegetable broth will also work well for a vegetarian soup.
- Unless you're on a low-sodium diet, don't be afraid to be liberal with your seasoning/salt. This recipe has a LOT of cauliflower which can be bland without generous seasoning.
- You probably won't need all of the rosemary/parsley oil for serving this soup but it's nice for drizzling on fresh tomatoes, grilled chicken, roasted vegetables and makes a delicious dipping sauce for crusty bread.
- I like to use these lightly salted almonds, drizzled with just a touch of the rosemary/parsley oil, as a garnish for this soup. These almonds are crunchy and delicious without being too salty.
- We like to pair this Creamy Cauliflower Soup with some warm crusty bread or these Ridiculously Easy Artisan Rolls and a simple green salad.
- This soup freezes beautifully. After it's thawed and re-warmed, you'd never know it was frozen!
Thought for the day:
One thing I ask from the Lord,
this only do I seek:
that I may dwell in the house of the Lord
all the days of my life,
to gaze on the beauty of the Lord
and to seek Him in His temple.
For in the day of trouble
He will keep me safe in His dwelling;
He will hide me in the shelter of His sacred tent
and set me high upon a rock.
Psalm 27:4-5
What we're listening to for inspiration:
If you enjoy this recipe, please come back and leave a star rating and review! It’s so helpful to other readers to hear your results, adaptations and ideas for variations.
No one will believe this fabulous, silky-smooth, Creamy Cauliflower Soup is super healthy with NO cream and minimal ingredients. It tastes like something you'd enjoy at a fine restaurant!
- ½ cup extra virgin olive oil
- 2 4-inch rosemary sprigs
- ¼ cup fresh chopped parsley leaves, not the stems
- 3 tablespoons extra virgin olive oil
- 1 medium onion chopped
- 2 medium shallots chopped
- 2 medium cloves garlic chopped
- 1 ½ teaspoons kosher salt more to taste
- 1 medium head cauliflower core removed and broken into florets
- 5 cups low-sodium chicken broth
- rosemary oil recipe above
- whole lightly salted and roasted almonds
- finely chopped fresh rosemary
- rosemary sprigs
- freshly ground black pepper
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Combine olive oil and rosemary springs in a medium-size, microwave-safe bowl. Cook for 1 minute on high power. Give the bowl a little swirl so the rosemary is redistributed. Repeat cooking and swirling for a total of 4 minutes.
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Allow to sit for 10 minutes then, strain the oil and discard the rosemary stems. Add the fresh parsley and strained oil to the container of a blender. Blend until nice and smooth. Transfer to a bowl and set aside.
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In a large heavy soup pot or Dutch oven, heat the olive oil over medium heat.
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Add the onion, shallots and salt and stir. Reduce the heat to low. Cook, stirring occasionally, until very tender and translucent, 15 minutes. Don’t allow the mixture to brown.
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Add the garlic and cook until fragrant, about 2 more minutes on low heat.
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Add the chicken broth and cauliflower and bring to a boil over medium-high heat. Once boiling, lower the heat, cover the pan, and simmer for 25-30 minutes until the cauliflower is very, very tender.
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Allow the cauliflower mixture to cool for 10 minutes then transfer the veggies and liquid to a blender. Blend on high power until very smooth and creamy. You can also use an immersion blender for this although the soup will be silkier with a regular blender
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Return the soup to the pot and bring to a simmer. If too thick, add a bit more broth and stir well. Taste, and season with salt and pepper.
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Serve hot. Sprinkle each serving with a small handful of almonds and a drizzle of the rosemary/parsley oil. Garnish with finely chopped fresh rosemary, a rosemary sprig and freshly ground black pepper, if desired.
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When reheating, you may need an extra splash of chicken broth as the soup will thicken a bit as it sits.
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Store in the refrigerator in an airtight container. Rewarm on medium power in the microwave or in a pot on the stovetop over medium-low heat.
See Café Tips above in the post for more detailed instructions and tips to ensure success.
If you prefer to use Metric measurements there is a button in each of our recipes, right above the word “Instructions”. Just click that button to toggle to grams, milliliters, etc. If you ever come across one of our recipes that doesn’t have the Metric conversion (some of the older recipes may not), feel free to leave a comment and I will add it.
NOTE: The nutritional information does not include the rosemary/parsley oil as you just use a drizzle and the nutrition will depend on how much you use.
Karen L. Calanchini says
I don't understand why someone would make this soup with the fresh, lovely ingredients, taste and immediately toss it out. Such wasre. I make soup all the time and do a taste test when finished, if not excellent I add fresh lemon or lime juice. Balsamic vinegar is a great flavor booster, as well. Some like to add Worchestershire. It all depends on the soup. I've also had good results adding a mild hot sauce.
My neighbor gave me some of this soup yesterday, today when I heat it , I am adding juice from a fresh lime. It is a beautiful soup, creamy, low calorie and healthy.
Lindsay @ The Café Sucre Farine says
Thanks, Karen!
Sue says
Absolutely delicious and guilt free! Thank you and blessings to you and your family for 2024.
Lindsay @ The Café Sucre Farine says
Awesome! Thanks, Sue!
Peggy Ingalls says
Hi, I am enjoying your website and usually I can print a recipe to try later. Today, I have tried to print the Cauliflower Soup, but nothing works. I have signed up for your publications a couple times.
Can you help me?
Chris Scheuer says
Hi Peggy, I just tried it on my computer and it worked. But I went ahead and cleared the cache. Try it again and let me know if it works.
Janie says
I’m doing a happy dance with this recipe. My husband and I started a Keto lifestyle last year and none of your fabulous recipes work for us anymore. But this one is low carb and fabulous! Thank you
Lindsay @ The Café Sucre Farine says
That's great, Janie! Enjoy!