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Cauliflower and Leek Soup

Published: / Updated: / 38 Comments

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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
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Soup
Cuisine American
Servings 6
Calories 127 kcal

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

    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

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

      Reply

  3. Carol haworth says

    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

  4. Barbara Alfeo says

    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

  7. Robin says

    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

  8. Jennie Durren says

    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

  11. Emily says

    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

  14. Robin says

    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

  15. Tracy | Baking Mischief says

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

    Reply

  16. Meghan | Fox and Briar says

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

    Reply

  18. nicole (thespicetrain.com) says

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

    Reply