Recipe: loaded cauliflower soup


    • 1 bag frozen cauliflower
  • 1 medium potato
  • 2 cups water OR chicken or vegetable soup stock
  • 1-3 onions
  • 2 cloves garlic
  • 1-2 tsp oil or butter
  • 1 bay leaf, thyme, pepper, chili flakes
  • 1-2 cups milk or alternative
  • 1/2-1 cup sharp cheese
  • 1 tub plain greek yoghurt
  • 2-4 sprigs green onion

This vegetable soup sits heavier than my previously posted cream of broccoli soup. It is a great alternative to loaded potato soup using just one medium size potato reducing the carbohydrate content for those minding their carbs.


To begin puree 1-3 onions and set aside. You may need to add up to 3 tsp oil and 1 tbsp of water to thin out the onion mixture while pureeing.

Cut a potato into small cubes and boil in 2 cups of water. Once potato pieces are cooked add 1 bag of frozen cauliflower. Heat the cauliflower and potato until hot and thawed. Remove the potato, water and cauliflower from heat and carefully pour into your blender. Let it stand uncovered to cool.

Add the pureed onion mixture to your hot pot placed on medium heat with 1-3 tsp oil or butter. Cook until slightly browned while stirring frequently.

In a blender purée:

The cooled potato, cauliflower and the water used for boiling

2 cloves garlic (optional)

1 cup of cold milk or alternative (If it will fit in your blender with the soup base. If not this can be added once the soup is pureed and back in the pot)

Add the vegetable purée to the cooking onions in the pot. Bring vegetable mixture to a boil then turn down to low heat. Add 1/2 teaspoon freshly ground pepper, 1 bay leaf, dash of thyme, 1/2 tsp chili flakes (optional. NOT chili powder)

Add 1/2-1 cup of cheese. If you don’t like cheese stick to 1/2 cup, however, if you love a cheesy soup go for the full cup of cheese. I find a combination of cheeses is the best option. Add the other cup of milk/alternative and 1 cup of greek yogurt. Stir well.

Serve in a bowl with 1 tbsp plain greek yogurt on top with a dash of cheese and 1 tbsp chopped green onion.


  1. Try sharp cheese to give your soup a distinct flavour. I recommend a combination of fresh Parmesan, old cheddar, Emmental and soft or hard Gouda.
  2. This soup makes a great appetizer or vegetable side.
  3. If you want to increase flavour in this soup you can boil your potato and cauliflower in chicken or vegetable broth.
  4. Fresh cauliflower can also be used. I choose to write my soup recipies with frozen vegetables as they tend to be more affordable in the winter months and the frozen vegetables can be fresher too. The choice is up to the cook in the kitchen.

This lower carbohydrate soup is packed with flavour, let me know if you like it!

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