Cauliflower Herb Soup

Creamy cauliflower herb soup with potatoes and spices. A vegetarian, gluten-free meal, low in sodium and rich in fiber and potassium.
Meal Type Dinner , Lunch , Main course , Soup
Ingredients
  • 1 lb. cauliflower, washed, trimmed, and cut into florets
  • 4 medium potatoes, peeled and cubed
  • 1 large onion, chopped
  • 3 cups low-sodium chicken broth
  • 2 cups reduced-fat (2%) milk
  • ½ tsp. black pepper
  • ½ tsp. hot pepper sauce
  • 1 to 1½ Tbsp. balsamic vinegar (see Chef’s Note)
  • 2 tsp. fresh rosemary leaves, chopped or, if dried, crushed
  • 2 tsp. thyme, dried or fresh
  • Optional: chives, for garnish
Image
Creamy cauliflower herb soup with potatoes and spices, Have a Plant sponsor logo
Recipe brought to you by: fruitsandveggies.org
Directions
Prep: 15 min, Cook: 25 min, Total: 40 min
  1. Place cauliflower in a large deep saucepan, cover with water, and bring to full boil over MEDIUM heat. Reduce heat and cook, covered, until barely tender. Drain immediately. Add potatoes, onion, chicken broth, milk, ground pepper, and hot pepper sauce and return mixture to simmer. Cook for about 20 to 25 minutes, until all vegetables are fully cooked.
  2. Remove from heat and cool briefly. Using a blender, carefully place 1½ cups hot soup mixture into container and blender on LOW at first and the HIGH speed until all is smooth. Pour in another container. Proceed with remaining soup as directed.
  3. Garnish with chives. (optional) 

Chef’s Note: When seasoning savory foods, it is important to achieve a correct salt-acid basis. Salt is usually perceived at the front of the mouth, acids usually in the back. When a food needs something extra in flavor, usually the first seasoning used should be an acid like lemon or lime juice, vinegars, or other fruit juices. Only then, add small amounts of salt. Stir well after each ingredient is added and then taste. And remember, do not forget the pepper and hot pepper sauces; they add wonderful components of flavor.

Nutritional Information
  • Calories: 166.9 kcal
  • Carbohydrates:  28.6 g
    • Dietary Fiber: 4.5 g
    • Total Sugars: 9.2 g
  • Protein: 9.6 g
  • Fat: 2.8 g
    • Saturated Fat: 1.5g
  • Sodium: 138.6 mg
  • Potassium: 997.6 mg
  • Calcium: 151.7 mg
  • Phosphorus: 223.7 mg 
These recipes are for informational use only and not a substitute for medical or dietary advice. Consult your healthcare provider or dietitian for personalized guidance.
© 2025 National Kidney Foundation, Inc.