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    Home » Mains

    Cauliflower and Leek Soup

    Published: Mar 28, 2016 / Updated: Feb 14, 2021 / 38 Comments

    This post may contain affiliate links. Please see my affiliate disclosure for more details.

    Jump to Recipe Print Recipe

    This cauliflower and leek soup is a light and healthy soup recipe that is simple to prepare and ready in only 40 minutes! Great for busy weeknights.

    healthy cauliflower and leek soup with bacon in a black bowl

    It's time for another soup with leeks in it! Leeks are such a great addition to soup.

    Yes, I know I just posted a leek soup recipe a couple weeks ago, but I couldn't help myself from making another. Leeks are just great. I love their smooth, mild onion-y flavor.

    Did you know that cauliflower is a great low-carb substitute for potatoes in soup? Often, you can't even tell the difference. As it happens, this recipe is a low-carb cauliflower soup recipe.

    I used three large leeks and one head of cauliflower in this cauliflower soup recipe. I wouldn't worry too much about the size of the leeks as they all will vary. If leeks intimidate you a bit, check out my how to prepare leeks guide.

    You may also like my creamy cauliflower soup.

    two bowls of low-carb cauliflower and leek soup beside slices of rye bread

    This soup is creamy without having any cream in it. It's light but still satisfying. I added the crispy bacon on top because well, why not!? That is of course optional. The fresh herb garnish is optional too, but I think it enhances the flavor even more.

    Pro tip: If you need to make this soup vegetarian friendly, simply substitute the chicken broth with vegetable broth. And cancel the bacon.

    I hope you will love this easy low-carb cauliflower soup recipe. Let me know if you've made this tasty soup in the comments below!

    Cauliflower and leek soup - a light and healthy meal that is ready in only 40 minutes!

    Cauliflower and Leek Soup

    This cauliflower and leek soup is a light and healthy low-carb soup recipe that is simple to prepare and ready in only 40 minutes!
    4 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Soup
    Cuisine American
    Servings 6
    Calories 127 kcal
    Prevent your screen from going dark

    Ingredients
     

    • 2 tablespoons butter
    • 1 tablespoon olive oil
    • 3 large leeks
    • 1 large head cauliflower
    • 5 cups chicken or veg broth
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon dried thyme
    • Salt & pepper to taste

    Garnish (optional)

    • Fried bacon (3 strips) chopped
    • Fresh parsley chopped
    • Fresh chives chopped

    Instructions
     

    • Prepare the leeks (discard the top green portion and cut the bulbs lengthwise into four pieces, then chop into smaller sections). Rinse them thoroughly as dirt tends to hide. Add leeks to the pot along with the olive oil and butter over medium heat.
    • While leeks are sautéing for a few minutes, separate the cauliflower into florets that are roughly the same size. Add the cauliflower to the pot.
    • Add the chicken broth, ground cumin, and thyme to the pot, and increase the heat to high. Once the soup starts to boil, reduce to medium-low heat and simmer until the cauliflower is tender (about 20 minutes depending on the size of the florets).
    • Once cauliflower is tender, remove from heat and puree using a stick blender (or normal blender), using caution as the soup is still very hot.
    • Season with salt & pepper as needed and serve with optional garnish.

    Notes

    • Serves 4-6.
    • Nutritional information is provided as a courtesy only and should be construed as an estimate rather than a guarantee. Ingredients can vary and Salt & Lavender makes no guarantees to the accuracy of this information.

    Nutrition

    Calories: 127kcalCarbohydrates: 14gProtein: 4gFat: 7gSaturated Fat: 3gCholesterol: 10mgSodium: 801mgPotassium: 655mgFiber: 4gSugar: 4gVitamin A: 858IUVitamin C: 87mgCalcium: 69mgIron: 2mg
    Keyword cauliflower leek soup
    Author Natasha Bull
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    1. Ruby Nugent says

      March 12, 2020 at 11:11 AM

      I have been using this recipe for two or three years instead of potato & leek soup because my husband was reducing carbs in his diet. It is absolutely delicious & once served in a bowl, I always add several some hot sauce.

      Reply
      • Natasha says

        March 12, 2020 at 11:13 AM

        I'm so happy that you enjoy this recipe and it fits your husband's diet, Ruby! Thanks for letting me know! 🙂

        Reply
    2. Kathryn says

      February 3, 2019 at 11:46 AM

      5 stars
      My husband and I still talk about this soup!

      Reply
      • Natasha says

        February 3, 2019 at 12:07 PM

        Aww wonderful! 🙂

        Reply
    3. Carol haworth says

      November 30, 2018 at 9:15 AM

      3 stars
      We weren’t big fans of the texture, but the taste was good. Next time I’m not going to use the blender but leave the v

      Reply
      • Natasha says

        December 1, 2018 at 1:59 PM

        Glad you enjoyed the taste!

        Reply
    4. Barbara Alfeo says

      December 13, 2017 at 3:25 PM

      I love this! I am writing vegetarian recipe round ups on my blog in 2018 (to encourage people to try meatless monday) and would love to feature you. You can check out my blog (for beginner environmentalists) at sunshineguerrilla.com. Is it alright if I share this link to your recipe?

      Reply
      • Natasha says

        December 13, 2017 at 3:41 PM

        Hi Barbara! Thank you! Absolutely, sharing a link to the recipe is fine. 🙂

        Reply
    5. Katie says

      October 22, 2017 at 12:29 PM

      Does this soup save or freeze well?

      Reply
      • Natasha says

        October 22, 2017 at 12:38 PM

        Hi Katie! I haven't tried freezing it, but I don't think it would be a problem. Enjoy!

        Reply
    6. Michele says

      October 3, 2017 at 10:30 AM

      Can this be made in advance and not served immediately?

      Reply
      • Natasha says

        October 3, 2017 at 10:32 AM

        I don't see why not. 🙂 Hope you enjoy the recipe, Michele!

        Reply
      • Jacque says

        October 16, 2017 at 5:53 PM

        I was thinking the same thing!

        Reply
    7. Robin says

      March 3, 2017 at 4:30 PM

      I made a few adjustments--roasting the cauliflower with cumin seeds, eliminating the water and increasing broth to 3 cups--and the result was the most delicious cauliflower soup I've ever tasted! I paired it with a loaf of homemade honey-oat bread, and my family raved about it! Thank you so much for the inspiration!

      Reply
      • Natasha says

        March 3, 2017 at 6:43 PM

        That's great! So glad it worked out.

        Reply
    8. Jennie Durren says

      February 11, 2017 at 10:57 AM

      This sounds right up my alley - and your photos are gorgeous! I'm going to have to put this on the menu while it's still chilly outside.

      Reply
      • Natasha says

        February 11, 2017 at 10:59 AM

        Thank you! Hope you love it!

        Reply
    9. Tiffany says

      January 23, 2017 at 6:57 PM

      Have you ever made this in an instant pot?

      Reply
      • Natasha says

        January 23, 2017 at 7:08 PM

        Nope, don't own one. If you try it, let me know how it goes - I'm curious now. 🙂

        Reply
    10. SAM says

      January 17, 2017 at 4:19 PM

      This was delicious!!! My husband said he actually preferred this to my potato leek soup!! Win!!

      Reply
      • Natasha says

        January 17, 2017 at 6:05 PM

        Haha that's great!

        Reply
    11. Emily says

      December 7, 2016 at 4:12 AM

      Thank you for this recipe! I love potato and leek soup but we've been trying to cut back on starches and carbs lately so this was perfect. I made this while my parents were visiting and overheard my well accomplished home cook and dad in the kitchen saying "I won't eat that, I HATE cooked cauliflower!" After he questioned each step and asked what I was going to do with "it" he decided it was good enough to try. He's not a picky eater at all, so when he says he doesn't like something, he REALLY doesn't like something. He loved it, definitely making this again!

      Reply
      • Natasha says

        December 7, 2016 at 8:03 AM

        I am so happy to hear that, Emily!! 🙂

        Reply
    12. Marissa says

      March 31, 2016 at 1:54 PM

      I love everything about this soup - simple to prepare and some of my favorite flavors!

      Reply
      • Natasha says

        March 31, 2016 at 1:56 PM

        Thanks so much Marissa! 🙂 I hope you try it.

        Reply
    13. Tania @ COOKTORIA says

      March 29, 2016 at 4:14 PM

      What a great bowl of flavor! I love the way you garnished it, Natasha!

      Reply
      • Natasha says

        March 29, 2016 at 5:22 PM

        Thanks Tania!!

        Reply
    14. Robin says

      March 29, 2016 at 1:41 PM

      Oh my goodness, yes! Pinning this! My mom used to always make potato leek soup when I was growing up. I definitely need to try this healthier version!

      Penn&Quill || Robin

      Reply
      • Natasha says

        March 29, 2016 at 1:58 PM

        That's great, thank you Robin. I hope you like it!

        Reply
    15. Tracy | Baking Mischief says

      March 29, 2016 at 12:15 AM

      Natasha, that bacon garnish is calling to me! I love leek soup and this one looks delish. Pinning!

      Reply
      • Natasha says

        March 29, 2016 at 6:24 AM

        Thank you! I hope you enjoy it!!

        Reply
    16. Meghan | Fox and Briar says

      March 28, 2016 at 3:28 PM

      I love that you used cauliflower in this soup to make it thick and creamy. And of course that bacon on top. Pinning!

      Reply
      • Natasha says

        March 28, 2016 at 3:39 PM

        Thanks Meghan ?

        Reply
    17. Kelsie Galis says

      March 28, 2016 at 1:57 PM

      This looks so yummy! I've been amazed at all the things you can make with califlower. So delicious!

      -Kelsie
      http://designlifediaries.com/

      Reply
      • Natasha says

        March 28, 2016 at 2:48 PM

        Thanks so much, Kelsie! I know, it's so versatile. I don't cook with it nearly often enough.

        Reply
    18. nicole (thespicetrain.com) says

      March 28, 2016 at 12:05 PM

      This soup looks wonderful, love the styling with the parsley and bacon bits off to one side!

      Reply
      • Natasha says

        March 28, 2016 at 12:06 PM

        Thanks Nicole!!

        Reply
    19. Jo-Anne says

      March 28, 2016 at 12:02 PM

      Oh yum! Looks so good! Am going to have t try this soon 🙂

      xJo
      http://www.myselfexpressed.com/

      Reply

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    Natasha Bull, founder and author of Salt & Lavender, in the kitchen

    Hi! I'm Natasha. Salt & Lavender is a recipe blog with a focus on delicious comfort food using everyday ingredients. Beat the weekday grind with hundreds of easy-to-follow and hassle-free recipes!  Read more...

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