Creamy Cauliflower & Leek Soup

Blog post

Prep time: 10 minutes

Cook time: 20 minutes

Serves: 3-4

Calories:

Is there anything more delicious & satisfying on a cold winter’s day than a bowl of creamy, hot soup? If you’ve never made your own then you’re in for a real treat because homemade always tastes better!

Soups exemplify the best principles of homemade cooking: Which is that when you start with quality ingredients, bought in season, then you really don’t need to use complicated recipes and just a few ingredients artfully combined taste perfect.

Cauliflower is a surprisingly good source of vitamin C (1 serve provides 77% of your daily needs!) so it’s great for boosting your immunity and protecting you from those winter colds, plus it’s also been shown to have cholesterol lowering benefits and gives great bang for its buck in terms of being filling whilst providing few calories. The immune boosting benefits are enhanced by the addition of leeks which belong to the same family as garlic & onions and have some of the most powerful antioxidants and antiviral properties.

Finally, we’re going to add potatoes – which gives this soup an incredible creaminess without needing to add calorie dense creams – and we’re leaving the skin on to save you time and for added fibre (so you get that nice sloooowwww release energy with none of the blood sugar spikes). Lastly this is another great dish that you can prepare once and then enjoy and reheat for days as it actually gets better with time (and also freezes well).

So savor this amazing soup with a piece of buttered toast and get ready to say “aaaggghhh!”

 

Print Recipe

Creamy Cauliflower & Leek Soup

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Serves: 3-4

Ingredients

For soup

  • 1 head Cauliflower, chopped
  • 1 whole Leek, chopped
  • 3 medium Potatoes, diced
  • 6 cup Vegetable or chicken stock
  • 1 tsp Fresh thyme
  • 1/2 cup Plain Yogurt
  • 1 Tbs Olive Oil

Instructions

  • 1)

    Heat the olive oil in a heavy bottomed pot over medium high heat. Add the diced cauliflower, leek and potatoes and stir.  NOTE: You can dice the entire cauliflower and potatoes with the skin on.  For the leek you can chop about halfway into the green section – just peel away the outer layers and wash any dirt inside before adding to the pot.

  • 2)

    Sautee while stirring for about 5- 7 minutes.   This is the perfect time to pour and slowly enjoy a glass of wine – you deserve it 🙂

  • 3)

    Add the chicken or vegetable stock and bring to a boil.  Then lower the heat and put a lid on and let it simmer away for 15 – 40 minutes (depending totally on how long you’ve got or how hungry you are!)

  • 4)

    Turn off the heat and let it cool for at least 5 minutes.  Then add the fresh thyme and yoghurt and blend the soup in your blender. It’s now ready to serve!!  We recommend adding a dollop of yoghurt or some grated cheese and serving with some hot buttered toast for dipping.  Also: You can freeze this or store in individual portions to enjoy later in the week.

Notes

~This soup gets better and better as the flavors marry!

16 Comments

  • Tina Peterson

    April 16, 2018 at 11:46 pm

    Have you ever made this with coconut milk? I’m lactose, whey and soy intolerant and wouldn’t dare do the dairy yogurt.

    Thanks, Tina

    1. homemade

      April 17, 2018 at 12:41 am

      Hi Tina You could absolutely substitute coconut, almond or rice milk in this recipe! All of these would taste delicious (just make sure you get the unsweetened non vanilla ones! 😉 Thanks for the great question. ps. This soup is SO popular with our Members… so I hope you enjoy it! warmly Anna

  • Andrea McCune

    July 24, 2018 at 10:40 pm

    What kind of potatoes did you use?

    1. homemade

      August 1, 2018 at 9:56 pm

      Hi Andrea You could use any potatoes you like! But since we will be leaving the skin on for increase nutritional benefits, fibre and to save timeI recommend you use a potato with a lighter colored skin for an appetizing appearance when it’s all blended up with the cauliflower. Enjoy!

  • Betsy

    August 19, 2018 at 4:26 am

    I have never cooked a leek, so how do I cut it. do I use only the green? I’m not even sure what they look like? I could google it!

    1. homemade

      August 19, 2018 at 3:03 pm

      Hi Betsy Well done on trying a new ingredient. Leeks are a delicious addition to your cooking repertoire and have many of the immune system and cancer protective properties found in onions and garlic. Anyway, the edible bit is actually the white bit near the base. Simply chop off the roots coming out and then slice finely as you would an onion. Many people throw away the green bit, but green bit is also edible until you get near the ends where it gets very tough and not tender – just be sure to wash each piece of the green thoroughly as bits of dirt can get wedged in there. Enjoy! warmly Anna

  • Mercy fernandes

    September 29, 2018 at 9:26 pm

    My dietitian had advised me to stay away from potatoes.But this recipe suggests potatoes. Aren’t they carbs?

    1. homemade

      October 2, 2018 at 12:35 am

      Hi Mercy Thanks for the question! There is a HUGE difference between the types of carbs found in potato chips or fries, versus including a whole food, with the skin on like a whole potato in your healthy eating lifestyle. That difference will arise in terms of the calories, fat, number of servings you eat and the impact the potato will have on your blood sugars. Including whole natural foods like potatoes with the skin on (which adds fibre) into your healthy eating lifestyle will not have a negative impact on your weight loss or health improvement goals, especially when eaten with lots of yummy veggies and other healthy, whole ingredients. In fact, including whole, natural carbs in your healthy eating lifestyle will help your body register satiety and avoid feeling deprived and overeating or binge eating later. Secondly, the potatoes in this recipe are being eaten alongside leeks and cauliflower- which are both low in calories, carbs, fat and high in fibre (and full of many beneficial antioxidants, vitamins & minerals). So again, by adding these ingredients it will further dampen or reduce the total amount of carbs you’re taking in and the impact they have on your blood sugars. So if you’re going to watch your intake of potatoes focus on the fries and chips, and keep enjoying good whole potatoes with the skin on served with plenty of veggies, and healthy proteins at home. At Homemade Method, we’re all about showing our Members easy, fast & delicious ways to cook and enjoy your favorite foods – so you can achieve your health & weight loss goals without dieting! Because that’s what lasts in the long run. Hope this helps! Let me know 🙂 warmly Anna

  • mercy fernandes

    October 2, 2018 at 3:45 am

    Thank you Anna.

  • mercy fernandes

    October 2, 2018 at 3:56 am

    Anna, I have already lost alot of weight. My concern is Sugar. Will the recipes further reduce my weight?

  • Debbie Fletcher

    January 6, 2019 at 3:02 am

    What would you recommend to replace sour cream or yoghurt in a dish? I had a nightmare experience as a child with milk that had gone bad and to this day, cannot tolerate the taste of sour cream, yoghurt or creme fraiche.

    1. Maddy Kuhn

      January 8, 2019 at 1:08 am

      Hi Debbie,

      Happy to help here. I’m not sure if you could tolerate half & half, full-fat coconut milk, or nut milks, but those would be good substitutions. You could also try making a roux out of butter and flour to add to give the soup a creamy texture and to thicken it up. If anything, maybe give the soup a try without it at all, I know it will still taste delicious!

  • Eula

    February 5, 2019 at 6:35 pm

    I just joined the program and want to try this soup. I haven’t read yet how this program looks at cream. Is cream limited on this plan and if not, is it an okay substitute for the yogurt in this recipe?

    1. Maddy Kuhn

      February 5, 2019 at 7:38 pm

      Hello and welcome, Eula! You can most definitely substitute cream for the yogurt in this soup. We don’t promote giving up certain foods, but we do recommend using quality, minimally-processed ingredients. If you’d like to use cream, just make sure it the best you can find. I hope you enjoy experimenting with this recipe and many more within the program! Warmly, Katy

  • Helga Kessler

    March 8, 2019 at 8:09 pm

    Hi! I noticed that there is no salt or pepper or other spices other than the fresh thyme. Is there a specific reason for this? – Thanks!

    1. Maddy Kuhn

      March 10, 2019 at 12:02 am

      Hello Helga! That is a great question. The thyme and the natural flavors of all of the other ingredients blend nicely for a fantastic flavor without any additional seasonings. You can always add any seasoning to fit your taste, but we assure you that the thyme and leeks especially are fantastic. Warmly, Katy

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