Creamy Cauliflower Soup Base

Cauliflower Soup: warm, comforting, smooth as velvet, and punched up with toppings and spices of your choice. We like to drizzle on a tiny bit of extra virgin olive oil, shake some red pepper flakes on top, and sprinkle on some Fak’n Bacon. But other nights it’s whatever our mood calls for.

Sprinkle on low-sodium cheese, (like Jarlsberg) with minced fresh herbs, such as rosemary or oregano. The four ingredient recipe we originally found for this soup called for topping it with crispy, fried pancetta, but we substituted with our own Fak’n Bacon. Blanch some fresh asparagus to add on top, or, roast some broccoli florets. Creamy Cauliflower Soup Base isn’t for eating on it’s own, unless you’re a fan of eating paper. But if you make a batch and freeze it, you can pull it out in the morning and have a wonderful dinner combined with whatever is in the fridge. Toss in cubed, grilled chicken and a handful of fresh spring sorrel and lemon zest. Or, add roasted cherry tomatoes and fresh, chopped basil with a drizzle of balsamic reduction. You can be as creative as you want! How about adding garlicy grilled shrimp and a little shaved Pecorino cheese and then topping it with freshly minced parsley? Mmmm my mouth is watering! Pan-seared scallops with snow peas and orange zest? Roasted winter root vegetables with a tiny drizzle of raw, organic honey or organic maple syrup? Wowza!

The Health Benefits of Cauliflower

Cauliflower is the new “it” vegetable because of it’s versatility. Riced cauliflower exploded on the low-carb scene as a substitute for white rice. Mashed cauliflower became a restaurant staple in place of mashed potatoes. Cauliflower pizza crust is everywhere. But cauliflower has always been on our shopping list! It used to be the main vehicle for copious amounts of melted cheese, but now, we love it roasted with fresh garlic and olive oil.

One cup of raw cauliflower contains 5g of carbohydrates, 2g of fiber and 2g of sugar. It contains magnesium, potassium, and Vitamins C, K and B6, and represents 75% of your daily calcium.

Creamy Cauliflower Soup Base

Prep Time: 10 minutes
Cook Time: 45 minutes
Servings: 9 servings
Calories: 30kcal
Use this soup base as a way to match your mood to tonight's dinner! Punch it up with whatever's in your fridge!
Print Recipe


  • blender or immersion blender


  • 4 cups cauliflower florets (1 large head of cauliflower)
  • 5 cups no-sodium vegetable broth
  • 1 medium yellow onion
  • 1 Tbsp olive oil


  • Trim and slice cauliflower into florets. Chop onion.
  • In a large dutch oven, sauté onion in olive oil over medium heat. Stir as it becomes translucent and fragrant; about 5 minutes.
  • Add cauliflower; stir well. Add 1/2C broth. Cover and simmer for 20 minutes.
  • Add 4.5 cups broth. Cover and simmer another 20 minutes.
  • Puree in batches in blender until smooth. Add some of the toppings, below.


Suggested toppings:
  • Fak’n Bacon (K2.0 recipe) and Red Pepper flakes
  • Garlicky grilled shrimp and shaved Pecorino cheese
  • Grilled chicken with roasted broccoli or blanched asparagus
  • Roasted cherry tomatoes, fresh basil and drizzle of balsamic reduction
  • Pan seared scallops with snow peas and orange zest
  • Roasted winter root vegetables and a tiny drizzle of organic, raw honey or organic maple syrup


Serving: 1cup | Calories: 30kcal | Carbohydrates: 3g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 21mg | Potassium: 151mg | Fiber: 1g | Sugar: 1g | Vitamin C: 22mg | Calcium: 17mg | Iron: 1mg

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