Creamy Cauliflower Soup - Without Cream | Healthy & Delicious Recipe

cream

🥗Healthier: Greek yogurt

💰Cheaper: milk

Greek yogurt adds creaminess with fewer calories.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water

Using water is cost-effective while still flavorful.

Roughly chop 1 medium onion, removing 1-2 outer layers for better texture.

Chop 4 cloves of garlic after removing the skins.

Trim and thinly slice 1 leek, removing the leaves and a bit from the stem.

Peel 1 medium zucchini, cut it in half vertically, and chop into large chunks.

Cut 1 head of cauliflower into 4 pieces, remove the outer leaves, and break into large florets.

Rinse the cauliflower florets in a colander under cold running water.

Heat a stockpot over medium heat and add 3 tablespoons (45 milliliters) of extra virgin olive oil.

Add the chopped onion, sliced leek, and chopped garlic to the pot; sauté for 3-4 minutes until the onion is translucent.

Add the zucchini and continue to sauté for another 2-3 minutes until lightly cooked.

Season with 1/2 teaspoon (about 0.5 grams) of dried thyme, sea salt, and black pepper; mix well.

Add the cauliflower florets and enough water to just barely cover the ingredients (5 cups or 1200 milliliters).

Increase heat to high and bring to a boil, then cover with a lid and reduce heat to low-medium to simmer for 5-10 minutes until the cauliflower is cooked through.

Check doneness by piercing a cauliflower floret with a toothpick; it should be al dente.

Remove the pot from heat and let the mixture cool for a couple of minutes.

Drain the mixture into a fine sieve over a heatproof bowl to catch the broth.

Transfer the vegetables back into the stockpot and then into a food processor, ensuring all vegetables are included.

Blend the vegetables for 30 seconds to 1 minute, pushing down as needed to ensure everything is pureed.

While blending, gradually add reserved cooking liquid in 1/2 cup increments (120 milliliters) until reaching a creamy texture (about 1.5 cups or 340 milliliters total).

Taste and adjust seasoning with sea salt and black pepper; blend again to incorporate.

Transfer the soup to a shallow bowl, drizzle with extra virgin olive oil, and garnish with fresh parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens