Creamy Cauliflower & Leek Soup

13 50 216
Ingredients Minutes Calories
Prep Cook Servings
15 min 35 min 8
Creamy Cauliflower & Leek Soup
Health Highlights


3 tbsp Extra virgin olive oil
2 medium leek(s) Leek (root and tough dark green tops removed, cleaned)
2 medium stalk(s) Celery (cleaned )
3 clove(s) Garlic (finely chopped)
1 large head Cauliflower (cleaned, green stem & leaves removed and cut into 2 inch florets)
4 cup Vegetable stock/broth, low sodium (1 quart)
3 cup Water, filtered (or more stock - more or less as needed)
1 leaf Bay leaf
1 1/2 tsp Red wine vinegar
1 tbsp Sea salt, fine (more or less to taste )
1 tsp Black pepper (coarse black pepper - more or less to taste)
2 stalk(s) Chives (finely chopped, for garnish)
16 tbsp hulled Hemp seeds, shelled (2 tbsp per serving, for garnish)


In a large soup pot or dutch oven, heat the olive oil over medium-high heat. Add the leeks, celery, and a big pinch of salt and sauté until soft, about 5-6 minutes. Add the garlic, stir, and cook another minute until very fragrant, being careful not to burn the garlic.

Add the stock, 2 cups water, 2 teaspoons sea salt, 1/2 teaspoon pepper and the bay leaf, then bring to a boil. Add the cauliflower florets and turn the heat to medium; simmer 30 minutes until the cauliflower is fork tender.

Discard the bay leaf. Puree the soup with a hand blender, or in small batches in a high-speed blender or food processor until very smooth.  Add the pureed soup back to the pot and stir in vinegar and 1/2 to 1 cup more stock or purified water (depending on desired texture).

Caution: Be very careful when pureeing hot liquid in a blender or food processor as hot liquid expands. Never fill the blender or food processor more than ¼ full with a hot mixture. Work in very small batches until all of the soup is pureed. Garish with fresh chopped chives and a few dashes of hot sauce if desired (Cholula is my favorite). The chives really make the soup amazing. Chopped parsley or raw pumpkin seeds are also great additions. This soup can be stored in the refrigerator in an airtight glass container for up to 3 days. It also freezes well.

Nutrition Facts

Per Portion

Calories 216
Calories from fat 136
Calories from saturated fat 7.8
Total Fat 15.1 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 9.1 g
Cholesterol 0
Sodium 732 mg
Potassium 391 mg
Total Carbohydrate 11.4 g
Dietary Fiber 3.5 g
Sugars 3.5 g
Protein 10.4 g

Dietary servings

Per Portion

Meat Alternative 0.7
Vegetables 2.7

Energy sources