Quick & easy cauliflower potato soup

Looked in the fridge tonight and there was the head of cauliflower I’d intended to use over the weekend. If I didn’t make it tonight it was going to go to waste. With my new commitment to eating more vegetables I couldn’t let that happen (not to mention throwing organic food away, bad karma that). So I decided to throw together a quick soup. How bad could it be? Turned out great. Thick. Creamy. Luscious. The recipe I adapted this from (in the recent Nutrition Action newsletter) had 2 cups of milk. SO doesn’t need milk. It was super easy and it was on the table in about 30 minutes.


  • 3T extra virgin olive oil (EVOO)
  • 1 yellow onion, chopped
  • 1 head cauliflower, chopped, core removed.
  • 2 medium potatoes, diced, skins on
  • 4 cups (1 box) Pacific brand organic chicken broth (yes, the brand matters, I’ve found no equal)
  • Salt & freshly ground pepper


  • In stockpot sauté onions in EVOO with a large pinch of salt and a few grinds of black pepper until they take on a little color (5-10 minutes).
  • Add cauliflower and sauté 5 more minutes.
  • Add potatoes and chicken broth. If liquid does not cover veggies add water (I didn’t need any). The liquid will deglaze the pot so it’ll have some color, don’t freak out.
  • Bring to a boil, then reduce to a simmer for 20 minutes or until veggies are fork tender.
  • Whiz with immersion blender until smooth but don’t overdo it, potatoes can get gummy. Add additional salt & pepper to taste.

Next time I may start with a mirepoix (2 parts onion, 1 part carrot, 1 part celery) but I wanted super quick & easy tonight.

The nutrition on this recipe is pretty impressive. Low cal, 4 grams of fiber and all the good stuff that’s in those veggies. And please don’t freak out over the fat %. a) it’s olive oil, it’s good for you. b) look at calories or fat grams, not percentages. c) fat is not your enemy, in fact it’s necessary to get the most of the nutrients in those vegetables.