Cauliflower and Leek Soup

Written by on Wednesday, 22 May 2019.
Tagged: healthy cooking, healthy recipe, soup, vegetables

  • Ready In: 35 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 20 minutes
  • Serves: 4
Cauliflower and Leek Soup

When the weather gets cooler, there is nothing more comforting than a warm bowl of soup. This Cauliflower and Leek soup is a lower carbohydrate, lighter version of the traditional Potato and Leek soup. Soups are a great way to get extra serves of veg into your diet, and they help you maintain a healthy weight during the cooler months, when we tend to crave warmer and heartier foods.


  • 1 tablespoon olive oil
  • 1 leek, washed and thinly sliced
  • 2 garlic cloves, minced or finely chopped
  • 1 small head cauliflower (about 600g), roughly chopped
  • 4 cups salt-reduced vegetable stock
  • Freshly-ground black pepper

Nutrition per serve

417 kJ (100 Calories), 4 g protein, less than 1 g fat (including less than 1 g saturated fat), 7 g carbohydrate (including 4 g sugars), 5 g fibre and 660 mg sodium.


  1. In a large pan or soup pot, heat the oil.
  2. Add the leeks and sauté for 6-8 minutes, or until the leeks begin to soften.
  3. Add the garlic and sauté for another minute.
  4. Add the cauliflower and vegetable broth and bring to the boil. Then reduce the heat to medium, cover and let the soup simmer for about 20 minutes or until the cauliflower is tender. Pierce with a sharp knife to check.
  5. Using a handheld stick blender, blend the soup until smooth, seasoning with pepper to taste as you go. If you are using a regular blender or food processor, let the soup come off the boil before blending.


  1. Add some crunch: Whilst the soup is cooking, toast a few slices of bread and cut into croutons for a crunchy garnish. Otherwise, serve with fresh crusty bread or a slice of toast.
  2. Add some different flavours: Try a pinch of nutmeg, curry powder or garnish with some chopped fresh chives. If using curry powder, add at the leek stage so the powder cooks out in the olive oil
  3. Make it creamier: If you’re looking for something a little creamier, finish the soup off with a dash of milk or sprinkle of parmesan cheese.

Recipe by dietitian Sophie Feng. You can follow her on Instagram at @sophies_foodfeast