Super Simple Cauliflower Soup

It’s getting cold outside in New York. I’d actually go as far to say it’s quite bitter as soon as you step outside and the air hits your face. But the good news is, it’s soup season! Nothing tastes better than warming up to a nice cup of healthy soup after being outside in the brisk wind. And this recipe has everything you could possibly want in a soup: fast, easy, simple, super healthy, super cheap, low calorie, and long lasting.

  • It’s fast, easy and simple because it’s only 3 ingredients (okay 6 if you include the dabble of olive oil, Himalayan salt, & pepper).
  • It’s super healthy because it’s basically all cauliflower. Cauliflower is packed with health promoting properties and is a member of the cruciferous vegetable family known for their sulfur compounds that can help with immunity, estrogen balance and liver detoxification.  It’s a good source of  vitamin C and manganese, which are both powerful antioxidants;  it contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation; and it’s loaded with fiber to help clean your digestive system (to name a few!).
  • It’s super cheap because each bowl only costs $1.60 max, and that’s if you use organic! If you’re using conventional it will be even cheaper. Let’s break it down for you. At the store I spent:
    1 head of organic cauliflower – $3.99
    4 cups of organic, low sodium vegetable broth – $4.49
    1 yellow onion –  $0.89
    And let’s round up a bit to include the pennies it costs for the added olive oil and sprinkle of Himalayan salt and pepper:
    Total: $9.50 for the entire batch
  • It’s low in calories because each serving is only 90 calories!
  • It’s long-lasting because it makes 6 servings. I have dinner already made for my fiance and I for 3 nights this week!

Did I mention it is SO delicious? It actually tastes like there is a little heavy cream in it and even a little cheese. But nope, just fresh, whole food ingredients.


  • 1 head of cauliflower
  • 1 yellow onion
  • 4 cups (1 L) vegetable broth, low sodium
  • 2 tbsp (30 ml) extra virgin olive oil
  • dash of Himalayan salt, to taste
  • dash of ground pepper, to taste


  1. Cut cauliflower into small florets.
  2. Bring the vegetable broth to a boil in a large pan, then add the cauliflower florets and 2 tbsp (30 ml) olive oil and let cook for at least ten minutes, until soft.
  3. While cauliflower is cooking, chop onion, and saute in a little coconut or olive oil until translucent, about 5 minutes.
  4. Once cauliflower and onion are cooked, add half of the cauliflower and vegetable broth mixture and half of the sauteed onion to your high-powered blender. Once well blended, pour into a separate pot.
  5. Then add the remaining cauliflower and vegetable broth mixture and the rest of the onion to the blender and blend until smooth.
  6. Add the rest of the blended soup into the other pot and combine both batches evenly. You can heat it up on the stove top for a few more minutes to ensure the flavors are mixed together well.
  7. Serve into small bowls and add a drizzle of olive oil (optional) and a sprinkle of Himalayan salt and pepper, to acquire your desired taste.


Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 6

Calories: 90

Fat: 4.5g

Trans Fat: 0.5g

Cholesterol: 0mg

Sodium: 125mg

Carbohydrates: 9g

Fiber: 3g

Sugars: 4g

Protein: 2g