This 30-minute creamy cauliflower soup is flavored with garlic, nutmeg, and Parmesan. It's perfect as a first course at dinner, but you can also enjoy a bowl for lunch.
This delicious cauliflower soup has a delicate flavor and a wonderfully creamy texture. It's restaurant-level good, yet truly easy to make. It's a great way to entice picky eaters to eat cauliflower! Everyone in my family enjoys it, adults and kids.
Ingredients and Variations
See the recipe card for exact measurements. Here are my comments on some of the ingredients.
- Aromatics: Onion and garlic add great flavor. You can use shallots instead of onions. Their flavor is milder.
- Cauliflower: You will need one large cauliflower head for this recipe.
- Chicken broth: Store-bought is fine. But when I have some leftover homemade chicken broth, I use that.
- Spices: White pepper and ground nutmeg. Sometimes, I add a pinch of ground thyme.
- Heavy cream: Add wonderful creaminess. I use ¼ cup. For an extra creamy soup, increase the heavy cream to ½ cup.
Instructions
The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.
Saute onions, garlic, and cauliflower in butter. You want the onions to be soft, but you don't want them browned and caramelized for this recipe.
Add chicken broth and simmer until the cauliflower is tender. This only takes 15 minutes or so.
The last step is to puree the soup, then stir in heavy cream, spices, and Parmesan. Serve immediately.
Tried this recipe a couple of days ago. Served it for dinner. It was an easy win because I was tired after work and it came together fast. It was tasty. I'll make it again.
Dan
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Tried this recipe a couple of days ago. Served it for dinner. It was an easy win because I was tired after work and it came together fast. It was tasty. I'll make it again.Recipe Tip
There are two ways to puree a soup. For a very creamy texture, working in at least two batches, carefully transfer the hot soup to your stand blender. Blend each batch until completely smooth and transfer it to a bowl. When all batches are done, return the pureed soup to the pot and proceed with the recipe. You can see the results of this method in the photos on this page - very smooth and creamy.
The second method is to use an immersion blender and blend the soup right inside the pot. I used this method when filming the video, and as you can see, the soup is not as creamy. However, it's just as tasty, and using an immersion blender is easier. Which of these methods you choose is up to you. Both work and both yield great results, just different textures.
When using a stand blender, never fill your blender past the maximum fill line. It's best to fill it no more than half full. If the lid of your blender wasn't designed to allow steam to escape, remove the centerpiece and drape a clean towel on top of the lid. You can hold down the lid when blending to prevent it from being pushed off, but do so without placing your hand - or your face - over the hot steam.
Recipe FAQs
Yes, it's OK to use black pepper, but the black speckles will show on the white soup.
Yes. You can use frozen cauliflower in this recipe. You can add it frozen to the pot. You will need to cook it for a bit longer, perhaps 4 or 5 minutes.
I don't recommend that. For the best texture and flavor, please use real heavy cream.
You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them gently in the microwave, covered, at 50% power. You can also reheat them over low heat on the stovetop, making sure not to let the soup boil. I don't recommend freezing this soup.
Serving Suggestions
I often have a bowl of this soup for my lunch, especially in the winter. When I have it for lunch, I add any of the following on the side:
You can also serve this soup as a dinner appetizer. In this case, serve a cup per person instead of a bowl.
Recipe Card
Creamy Cauliflower Soup
Video
Ingredients
- 2 tablespoons butter
- 6 ounces onion - chopped; 1 medium
- 2 tablespoons garlic - minced
- 1 large head cauliflower - chopped; 2 pounds with refuse, 1.5 pounds without
- 1 quart chicken broth - not low-sodium
- ¼ teaspoon white pepper
- ¼ teaspoon ground nutmeg
- ¼ cup heavy cream
- ½ cup Parmesan - grated
Instructions
- In a large stockpot over medium heat, melt the butter. Add the onions. Cook, stirring occasionally, for about 5 minutes, until the onions are soft but not browned.
- Add the garlic and cauliflower. Cook, stirring, for 2 minutes.
- Add the broth and bring to a boil. Reduce the heat to medium-low and simmer, covered, for 15 minutes, until the cauliflower is very tender.
- Turn the heat off. Purée the soup using an immersion blender until very smooth.
- Stir in the pepper, nutmeg, and cream. Heat over medium-low heat until heated through, for about 2 minutes. Don't allow the soup to boil at this point.
- Turn the heat off, add the parmesan, and stir until smooth. Serve immediately.
Notes
Pureeing a soup
There are two ways to puree a soup. For a very creamy texture, working in at least two batches, carefully transfer the hot soup to your stand blender. Blend each batch until completely smooth and transfer it to a bowl. When all batches are done, return the pureed soup to the pot and proceed with the recipe. You can see the results of this method in the photos on this page - very smooth and creamy. The second method is to use an immersion blender and blend the soup right inside the pot. I used this method when filming the video, and as you can see, the soup is not as creamy. However, it's just as tasty, and using an immersion blender is easier. Which of these methods you choose is up to you. Both work and both yield great results, just different textures. When using a stand blender, never fill your blender past the maximum fill line. It's best to fill it no more than half full. If the lid of your blender wasn't designed to allow steam to escape, remove the centerpiece and drape a clean towel on top of the lid. You can hold down the lid when blending to prevent it from being pushed off, but do so without placing your hand - or your face - over the hot steam.Storing Leftovers
You can keep the leftovers in an airtight container in the fridge for 3-4 days. Reheat them gently in the microwave, covered, at 50% power. You can also reheat them over low heat on the stovetop, making sure not to let the soup boil. I don't recommend freezing this soup.Nutrition per Serving
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Disclaimers
Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.
Dan says
Tried this recipe a couple of days ago. Served it for dinner. It was an easy win because I was tired after work and it came together fast. It was tasty. I'll make it again.
Vered DeLeeuw says
I'm glad you liked this soup, Dan!
Marjorie says
How many carbs in this recipe, looks so good.
Vered DeLeeuw says
Hi Marjorie,
Each cup has about 8 grams of carbs and 2 grams of fiber.
Senga says
What is the potassium content in a cup please?
Vered DeLeeuw says
Hi Senga,
About 330 mg.
debbie says
great soup - love roasting cauliflower with evoo and garlic and onion powder and I might combine those with your 'non' roasted cauliflower recipe - either way yummy - thanks
Vered DeLeeuw says
You're very welcome, Debbie!
Kat says
Really good soup. I use an immersion blender and prefer to leave it slightly chunky. Yum.
Vered DeLeeuw says
Glad you like it, Kat! Thanks for the comment.