This nourishing cauliflower and leek soup is velvety, rich in vitamins, and low in calories, making it an ideal choice for healthy weekly meal prep. The combination of sweet tender leeks, shredded carrots, and tender cauliflower florets creates a deeply satisfying flavor that keeps you full for hours.
Prep Time: 10 mins | Cook Time: 25 mins | Yields: 4 Servings
Ingredients
1 medium head Cauliflower, chopped into small florets
1 large Leek, thoroughly washed and finely sliced
1 medium Carrot, grated or shredded
2 cloves Garlic, minced
2 tbsp Unsalted Butter or Olive Oil
4 cups Vegetable Broth or Chicken Broth
1 cup Milk (or unsweetened almond milk)
1/2 cup Shredded Cheddar Cheese (optional, for extra creaminess)
1/2 tsp Dried Thyme
To taste: Salt and freshly cracked black pepper
Step-by-Step Instructions
1. Sauté the Aromatics: Heat butter or olive oil in a large Dutch oven or soup pot over medium heat. Add the sliced leek and garlic, sautéing for 4–5 minutes until soft and fragrant.
2. Add Vegetables & Broth: Stir in the shredded carrot, cauliflower florets, dried thyme, salt, and black pepper. Pour in the broth, bringing the liquid to a gentle boil.
3. Simmer: Reduce heat to low, cover the pot, and simmer for 15–20 minutes until the cauliflower florets are fork-tender.
4. Creamify: Pour in the milk and stir well. If desired, use an immersion blender to partially blend the soup for a thicker base while leaving plenty of whole cauliflower pieces for texture.
5. Finish & Serve: Stir in the shredded cheddar cheese until melted and smooth. Ladle into bowls and serve warm alongside crusty bread or pretzel sticks.
Nutritional Highlights
High Fiber: Keeps digestion smooth and supports prolonged satiety.
Low Calorie Density: Allows for large, hearty portions while keeping macros light and nutrient-rich.