The best creamy cauliflower soup

Enjoy the Best Creamy Cauliflower Soup with Cheese

Creamy cauliflower soup with cheese is a delicious way to eat more vegetables. Packed with prebiotic fiber that feed the good guys in your gut, plus anti-inflammatory properties, it’s one of our best gut healthy dinner recipes.

In fact, studies show that a diet rich in high fibre vegetables like cauliflower is linked to lower risk of heart disease, certain cancers and diabetes.

PS For a gut healthy treat, why not try the Banana Snickers Ice Cream?!

  • 1 large cauliflower, cut in large chunks
  • 1 celery stick, finely chopped (PS, check out 6 health benefits of celery)
  • 1 onion, finely chopped
  • 1 carrot, peeled and finely chopped
  • 3 cloves garlic, peeled and halved
  • 1 large potato, finely chopped
  • Olive oil for cooking
  • 7-8 dl stock (vegetable or chicken, according to preference)
  • The end piece of a parmesan (I save the end piece in the freezer when the parmesan is finished, and use it to add flavor and depth to soups) or use a small handful of grated regular cheese if you don’t have parmesan
  • 1 tsp nutmeg, freshly grated if you can
  • 3 dl cream, dairy or plant-based
  • Salt and pepper to taste

To garnish: Chop bacon and fry until crispy, finely chop fresh parsley – plus good bread always works great with soup!

Heat olive oil in a large pan. Add onion, celery, carrot and cook until see-through (cooking the onion until brown adds more flavor). Add garlic and stir for 2-3 minutes, then add cauliflower and potato. Stir to combine and cover with stock.

Add nutmeg and the parmesan (or grated cheese). Let simmer until the vegetables are soft, about 20-25 minutes

Cut the bacon and cook until crisp, leave to the side.

The best creamy cauliflower soup

Blend the soup with a stick blender (PS opt for a reasonably priced one!). Add cream and season with salt and pepper. If the soup is too thick for your liking, just add a splash of milk or water/stock. Serve with garnish of bacon and parsley, plus bread!

Cauliflower offers several gut health benefits due to its nutrient content and unique properties. Here are some ways in which cauliflower can boost your gut health and well-being:

  1. Rich in gut healthy fiber: A good source of dietary fiber, particularly soluble fiber that benefit your digestion.
  2. Prebiotic properties: Contains certain compounds that can act as prebiotics. Prebiotics are substances that promote the growth and activity of the good bacteria in our gut. They serve as food for these good bacteria, in turn contributing to gut health and well-being.
  3. Anti-inflammatory properties: Contains anti-inflammatory compounds, including antioxidants and phytonutrients. Chronic inflammation in the gut can contribute to various digestive issues, and consuming anti-inflammatory foods like cauliflower may help in maintaining a balanced and healthy gut environment.
  4. Supports detoxification: Rich in antioxidants, such as glucosinolates, which can support the body’s detoxification processes. Detoxification is essential for removing harmful substances and maintaining a healthy gut environment.
  5. Low in FODMAPs: Relatively low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), making it a suitable option for individuals with sensitive digestive systems or those following a low-FODMAP diet.
  6. Source of vitamins and minerals: A good source of vitamins C and K, as well as folate and various minerals. These nutrients play important roles in overall health, including supporting the immune system and maintaining proper cell function in the digestive tract.
  7. May help reduce the risk of GI disorders: Some studies suggest that the compounds found in cauliflower, such as sulforaphane, may have protective effects against certain gastrointestinal disorders and conditions.

It’s important to note that individual responses to foods can vary, and factors such as overall diet, lifestyle, and specific health conditions play a role in gut health. Including a variety of nutrient-dense foods, like cauliflower, as part of a balanced diet can contribute to overall gut health. If you have specific digestive concerns, consulting with a healthcare professional or registered dietitian is advisable for personalized advice.

Photo cred: main image is own, bottom image Tijana Drndarski /

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