Craving a warm, creamy, low-calorie soup that still feels rich and comforting? This Cauliflower & Leek Soup is the perfect blend of velvety texture, delicate flavor, and nourishing ingredients. With sautéed leeks, tender cauliflower, and a touch of cream, this bowl delivers comfort without the carbs — ideal for weight management, keto, or clean eating.
Ready in under 25 minutes, it’s a cozy and nutritious meal for lunch, dinner, or meal prep.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥕 Ingredients (4 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Cauliflower (florets) | 1 medium head | 140 kcal |
| Leeks (white part sliced) | 2 medium | 110 kcal |
| Butter | 1 tbsp | 102 kcal |
| Garlic (minced) | 2 cloves | 8 kcal |
| Vegetable or Chicken Broth | 4 cups | 40 kcal |
| Heavy Cream (optional) | 1/4 cup | 100 kcal |
| Salt & Pepper | to taste | 0 kcal |
➡️ Total Calories (full recipe): ≈ 500 kcal
≈ 125 kcal per serving
👩🍳 Preparation Steps
- Prepare the vegetables: Slice the leeks and separate the cauliflower into florets.
- Sauté aromatics: Melt butter in a pot and cook leeks and garlic until soft.
- Add cauliflower: Stir in cauliflower florets and coat them in the aromatic mixture.
- Add broth: Pour in vegetable or chicken broth and simmer until cauliflower is tender.
- Blend: Use an immersion blender (or stand blender) to puree until creamy.
- Finish & serve: Stir in cream (optional), season to taste, and serve warm.
Tip: Garnish with chives, crispy bacon bits, or a swirl of cream.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 125 kcal |
| Protein | 4 g |
| Fat | 7 g |
| Carbohydrates | 12 g |
| Fiber | 3 g |
| Vitamin C | 60% DV |
| Potassium | Moderate |
🌿 Key Benefits
🥦 Low-Calorie Comfort: Creamy and satisfying without the heaviness.
💚 Nutrient-Rich: Cauliflower and leeks provide vitamins, fiber, and antioxidants.
🔥 Great for Weight Management: Low in carbs, low in fat (without cream).
⏱️ Quick & Easy: Ready in under 25 minutes.
🧀 Conclusion
This Cauliflower & Leek Soup is warm, velvety, and deeply nourishing — a perfect combination of flavor and lightness. Ideal for cozy evenings, meal prep, or anyone wanting a guilt-free creamy soup.
