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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 213.8
  • Total Fat: 6.2 g
  • Cholesterol: 39.6 mg
  • Sodium: 104.2 mg
  • Total Carbs: 29.3 g
  • Dietary Fiber: 5.2 g
  • Protein: 11.3 g

View full nutritional breakdown of Cauliflower Soup calories by ingredient
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Cauliflower Soup

Submitted by: JOASIA1
Cauliflower Soup

Introduction

This veggie-packed soup gets a boost of protein from chicken. This veggie-packed soup gets a boost of protein from chicken.
Number of Servings: 6

Ingredients

    1 medium white onion, chopped
    1 stalk celery, chopped
    2 carrots, peeled and chopped
    1 head cauliflower, chopped
    2 medium potatoes, chopped
    3 chicken legs
    4 cups water
    1 tbsp low fat sour cream
    2 tbsp flour

    Herbs and spices of your choice

Tips

We like thyme, rosemary, or dill in this soup. Use 1 teaspoon dried.


Directions

Coat a large pot with cooking spray and place over medium heat. Add the onion, celery, and carrots (along with your choice of herbs and spices). Cook for five minutes, until they start to get some color and soften.
Add the potatoes, cauliflower, chicken and water.
Cover, bring to a boil, then lower heat back to medium. Cook for 30 minutes, until the chicken is cooked and the veggies are tender.
Remove the chicken legs, pull the meat off the bones and shred. Return the chicken to the pot.
Stir together the flour and sour cream in a small bowl, then whisk into the soup. Simmer for two minutes and serve.







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Member Ratings For This Recipe


  • Incredible!
    27 of 27 people found this review helpful
    excellent. I used low sodium chicken broth and cut up 2 chicken breasts instead of the legs, with 1 tsp of garlic this was great. - 10/24/08

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  • Very Good
    17 of 19 people found this review helpful
    I would leave out the potatoes, as the cauliflower when cooked and mashed up will taste just like mashed potaoes. Yummy and low fat! - 12/30/08

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  • 15 of 19 people found this review helpful
    Rather than chicken legs - chicken breasts is a better choice of meat = lower fat grams - 4/7/09

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  • Incredible!
    13 of 14 people found this review helpful
    I made this today. I added Italian Seasoning and Turmeric because it is so healthy. Tastes great. I will add the sour cream and flour tomorrow when I reheat it for dinner. - 8/19/08

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  • 12 of 13 people found this review helpful
    I have made this without the potatoes which lowers the cals and carbs greatly and does not effect the taste of this yummy soup. - 4/8/09

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  • Incredible!
    10 of 10 people found this review helpful
    My family loved this. I also used chicken breasts instead of legs and chicken broth (low salt) instead of water. I also added onion and garlic. - 4/7/10

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  • Good
    8 of 8 people found this review helpful
    Very good, and more filling than it looks. It was a little bland so I added a bit more pepper sprinkled on top. We had just this soup for supper and it was more than enough! - 3/18/09

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  • Incredible!
    8 of 8 people found this review helpful
    I liked it well enough the first time; the second time I made it with some baking potatoes so it came out with more of a potato soup texture. Tasted awesome! - 8/14/08

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  • Incredible!
    7 of 7 people found this review helpful
    I used chicken broth in lieu of water and left out the chicken entirely. It was still GREAT and my husband, who is not a soup guy, even said it was good. - 8/25/09

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  • Good
    6 of 6 people found this review helpful
    I sauteed the onions & garlic and threw in the chicken breast gradually adding the water then wen cooked I drained pouring the juice over the pot of vegies omitting the potatoes & using leek once cooked I put it thru the processor and remarried it with the chicken! Mmm delish da dish! - 4/7/10

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  • 4 of 6 people found this review helpful
    Sounds excellent, I've been looking for a good cauliflower soup recipe for a while. I'll replace the salt with Mrs. Dash and save almost 400 mg sodium per serving, and it's a great base so my second time I may add some fresh or frozen veggies for color.
    Thanks. - 4/11/09

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  • Incredible!
    4 of 5 people found this review helpful
    l did end up cooking this soup and it was exelent , my whole family really enjoyed it , - 8/14/08

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  • Incredible!
    4 of 4 people found this review helpful
    simple to make and needs no time at all to prepare even for lazy cooks like myself - 8/14/08

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  • Very Good
    3 of 3 people found this review helpful
    great low cal .I left out potatoes yummy - 4/7/09

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  • Very Good
    3 of 3 people found this review helpful
    I tried it and recommend i love the veggies. - 3/24/07

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  • Incredible!
    2 of 2 people found this review helpful
    I loved this soup. Very hearty, and my family wants 'more'..
    - 4/7/10

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  • Good
    2 of 2 people found this review helpful
    The water does not seem proportionate to all that cauliflower. A whole head? Also, I think I would use broth next time as some of the others have done. It is quite bland. But after making a few adjustments, we enjoyed this soup! - 11/13/09

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  • Incredible!
    2 of 2 people found this review helpful
    awesome easy recipe I used precooked chicken breast and mini carrots left out flour and sour cream mixture wonderful - 5/9/09

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  • Very Good
    2 of 3 people found this review helpful
    Yummy! - 4/7/09

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  • 2 of 6 people found this review helpful
    No chicken for me. I think I would replace with corn and kidney beans. Also, I would skip the salt. Thanks for sharing this recipe! :-) - 12/30/08

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  • Good
    1 of 1 people found this review helpful
    I made this with unsalted chicken stock, bay leaves, garlic, and onions. It was still very bland. My advice is to add a tsp of curry to it. Curry and cauliflower go marvelously together. I add it to all of my cauliflower recipes. - 5/20/13

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  • Incredible!
    1 of 3 people found this review helpful
    this sounds great - 4/7/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very good - 4/13/09

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  • 1 of 1 people found this review helpful
    brilliant with a little bit of low fat grated cheese on top gives it a taste of a luxury.my mouth is watering just to think about it. - 4/7/09

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  • Incredible!
    1 of 1 people found this review helpful
    Very good.
    - 12/25/08

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  • 1 of 4 people found this review helpful
    Sounds good enough to try! 080910 - 9/10/08

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  • Incredible!
    1 of 3 people found this review helpful
    It is wonderful, something similar used to be on Cooking Light website. - 8/14/08

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  • 1 of 2 people found this review helpful
    When do you add potatoes? - 8/14/08

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  • This was great! Hubby loved it, and he is not a vegetable person. Recipe tweaks: added 3 cups low sodium chicken broth to 1 cup water, 1 tablespoon chopped garlic, and sprinkled on some dried chives at the end. Also pretty easy to prepare. I'll make this again! - 4/24/14

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  • I made this soup tonight and it was really good. I didn't add chicken, but I added Leeks. And I used whole wheat flower instead of white flower. This is great for the cold weather. - 12/10/13

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  • I made this several times. I love cauliflower and this recipe is the best soup ever, ever ever. The only thing I don't add is the sour cream. It is the creamiest, tastiest, most flavorful soup without any changes. I cook just as is or use chicken breast and other spices sometimes.it is fantastic - 10/21/13

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  • Really good. Used broth and chicken breast instead and added finely chopped onion and some garlic. Kids really enjoyed it to. - 5/20/13

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  • The directions don't say when or how to use potatoes. hmmmmm - 5/19/13

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  • Awesome - 5/19/13

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  • 0 of 1 people found this review helpful
    I only make cauiflower as mash potatoes. I love it. I don't t this I like ths soup. - 5/19/13

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  • An excellent soup base recipe! I prefer the flavor and no after taste of the dark meat. However, for personal preference later, I would add basil, thyme, fresh cracked pepper, diced onions, fresh garlic cloves (2). Then for meat, you might also substitute in calamari, oysters, or clams. Thank You - 5/19/13

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  • Why do the recipes have to have so much salt in them? - 5/19/13

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  • I am going to make this sans chicken for vegetarian meal! I can already taste how good this will be:) - 5/19/13

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  • have learned to love cauliflower and this is perfect . good tasting and quick to make . - 5/19/13

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  • Wonderful. Iam a vegetarian so I used vegie broth, added 1TBL minced garlic,1 sm. chopped onion, red hot chilli flakes,and left the potatoes out. yummy. - 5/19/13

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  • No onion or garlic? Surely almost every soup recipe starts with browning onion/garlic before starting to add the rest of the ingredients? I agree with Squeegee who added Italian Seasoning and Turmeric - this soup needs some spicy/herby flavour to bring it to life. - 5/19/13

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  • 3 pts - 11/25/12

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  • I added leeks (had them to use), added a ton more meat & whole wheat pasta. Also added a little fresh corn to use it up. Also used organic chicken broth. Yummy. - 2/4/12

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  • Delicious! I just changed two things; I used half a head of cauliflower and half a head of broccoli to increase the veggies and used plain greek yogurt instead of sour cream to lower the sodium. Yummmm. - 12/11/11

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  • I used chicken thighs instead of chicken legs. - 11/4/11

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  • This sounds GREAT...I am going to make this today, but substitute some nonfat dried milk powder for the sour cream (with maybe a little lf cheese)...THANK YOU for this recipe! entry.... - 5/17/11

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  • I added some low fat Velveeta cheese and Wow, we loved this and will be making it again and again!! - 2/15/11

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  • I MADE THIS RECIPE AND DIDN'T ADD THE SALT. I USED MRS. DASH INSTEAD. WILL MAKE AGAIN. - 5/19/10

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  • Sounds very good will be making it with leftover chicken in fridge. I won't add salt while cooking. - 5/13/10

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  • Sounds good. I'll have to add the ingredients to my next shopping list. - 4/17/10

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  • I used chicken breast, onion and 1 large peel russet potato. Sauted onion, celery and carrots first. then added. Pureed with immersion blender and added chicken back in. A little bland but quite creamy and taste is similar to potato soup. Will add crushed garlic when I reheat to add more flavor - 4/12/10

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  • Nutritious and good. : ) Thanx. - 4/10/10

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  • I'm trying to get more calcium in my diet, so I added twice the sour cream and 1 cup of low fat milk. It was great! - 4/8/10

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  • Good, but very small portions! - 4/8/10

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  • My family loves this, but when we are making it we do not use sour cream or flour. We add 4 potatoes, take 2 out mashed thenm in a bowl and add it back to the pot with 1/2 chopped onion. This is delicious.
    DRHALL200, You add the potatoes with the water, chicken, celery and carrots. - 4/7/10

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  • I love cauliflower, added Italian seasoning and topped it with low cal grated cheese. Added the potatoes with other veggies. Fabulous, will makre it again. - 4/7/10

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  • Haven't made this yet but it does sound good. I plan to keep the chicken legs or substitue less thighs. I know the breast is less in calories but keep in mind that dark meat gives a more flavoreable broth. - 4/7/10

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  • I was wondering if you could use chickpeas for thickning instead of flour just a small amount? in the processor? or just have them in the soup would be good. yum - 4/7/10

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  • this is really bland and needed too much work to make it passable... sorry - 4/7/10

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  • sounds very good can't wait to make it - 4/7/10

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  • sounds rather good. Salt hinders me from eating soups, but this is with water. I might even try adding no-salt tomatoes. - 4/7/10

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  • very good - 4/7/10

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  • Very Good
    0 of 1 people found this review helpful
    I feel it's really halthy. I will make and tast it. - 5/9/09

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  • 0 of 1 people found this review helpful
    this sounds wonderful! I'm always looking for new ways to prepare veggies and this sounds perfect for cold winter days - 12/25/08

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  • 0 of 1 people found this review helpful
    sounds good - 12/25/08

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  • O.K.
    0 of 2 people found this review helpful
    i didn't like it. - 12/24/08

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  • 0 of 2 people found this review helpful
    Can't wait to try this I am looking for new things to make this year so I can have the healthy year ever. - 12/24/08

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  • 0 of 2 people found this review helpful
    sounds perfect - 12/24/08

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  • 0 of 1 people found this review helpful
    I am going to try this with vegetable broth instead of chicken for a vegetarian version. I hope it tastes good. - 8/14/08

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