Creamed Cauliflower Soup with Cheese

Creamed Cauliflower Soup with Cheese

6 servings
Preparation 10 min
Cooking 20 min

170 calories per serving 


6 cups cauliflower, or brocoflower , cut into florets   1 kg
1 clove garlic, finely chopped    
1/2 onions, finely chopped   100 g
1 tbsp margarine non-hydrogenated   14 g
1 tbsp canola oil   15 mL
4 cups chicken broth, low-sodium   1 L
1/4 cup dairy blend 5%   65 mL
1 1/3 cup Cheddar cheese, grated   100 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A blender or food processor will be very useful to purée the soup.


  1. Prepare the vegetables: cut the cauliflower into florets, finely chop the garlic and onion.
  2. Heat the margarine and oil in a saucepan over medium-low heat. Add the onion and garlic and sauté 4-5 min, until translucent. Add the cauliflower and cook 2 min with stirring. Pour in the warm broth. Bring to a boil, then lower the heat, cover, and simmer about 20 min until very soft. Add a little salt and pepper.
  3. Purée the soup in a blender or food processor until smooth. Pour in the dairy mix, half of the grated cheddar and adjust the seasoning. Put the soup back on the stovetop, add more broth if the soup is too thick, and reheat it throughout.
  4. Serve into bowls, adding the remaining cheese on top of each bowl.


The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Cheese should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

Nutrition Facts

per 1 serving (330g)


% DV*

* DV = Daily Value




10 g

16 %

Saturated 4.5 g
+ Trans 0 g

23 %


20 mg


200 mg

8 %


12 g

4 %


3 g

11 %


5 g


10 g

Vitamin A

6 %

Vitamin C

120 %


15 %


8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 3 servings
Grain Products: 0 serving
Milk and Alternatives: ¼ serving
Meat and Alternatives: 0 serving

More info


Free :
Added Sugar
Source of :
Copper, Fibre, Iron, Magnesium, Manganese, Omega-3, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Good source of :
Calcium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B6
Excellent source of :
Folacin, Potassium, Vitamin C, Vitamin K

More info

This recipe is in the following categories: Cheese | Vegetables | Soups | Halal | High Calcium | Source of Omega-3 | British

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