This Creamy Cauliflower Soup is an easy and appetizing recipe featuring tender cauliflower blended into a rich, flavorful soup from scratch without heavy cream or butter.
It is a perfect meal choice when you want a warm, nutritious bowl of soup on a cold day that is made with whole ingredietnts, and it is done quick.
Soup is a great choice for chilly fall and winter evenings. It is a wonderful meal to serve for family dinners and meal prep. You can even freeze it for later.
Why You Will Love This Recipe
- Special Diets: gallbladder diet, acid reflux, GERD diet, low FODMAP diet, no onion no garlic, allium free
- One-Pot Wonder: made entirely in a single pot for easy cooking and minimal cleanup
- Meal Prep Friendly: prepare it in advance to enjoy cozy leftover portions throughout the week, or freeze it for later
Developed & Checked by GI Nurse Dora S. Zachmann
Table of contents
Ingredients that you need for Acid Reflux Cauliflower Soup
- Cauliflower head – it provides taste and creamy texture
- Potatoes – it will provide extra creaminess and it will thicken up the soup
- Parmigiano Reggiano or parmesan cheese – it will provide extra flavor to the soup, and it enhances the flavor of cauliflower
- Lemon juice (optional) – it will give a bit of a sour note to the soup. Lemon juice is optional, and you can add it at the end after you tasted the soup and decided you would like it to have a bit of a sour taste.
- Salt
- Pepper – for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal)
- Water
Equipment that you need
- Large pot
- Immersion andheld blender
- Wooden spoon
- Cutting board
- Chef’s knife
- Potato peeler
How to make Creamy Cauliflower Soup?
This amazing Cauliflower Soup starts with washing the cauliflower, breaking it into florets, and chopping the stalk into medium-sized cubes. You do not have to be too precise; just make sure that the cubes are kind of equal in size. Then, peel and wash potatoes and cut them into medium-sized cubes, making sure that they are equal in size. You can even cut potatoes into slightly bigger cubes, and then simmer the soup for a few more minutes.
Add the cauliflower and potatoes to a large pot along with water, and salt. Cover with a lid and place it on the stove over medium heat. Once the soup comes to a boil, simmer the soup for 15-20 minutes, or until the potatoes are fork tender, and the cauliflower very soft.
Remove the soup from the heat. (If you are using a non-stick pot, then check out below how to make this soup in a non-stick pot.) Use an immersion handheld blender to puree the soup until smooth. If you are cooking with pepper, here you will add it to the soup, and stir it to combine. Taste the soup, and adjust the seasoning if necessary. If the soup is too thick, add a splash of water and stir. If you prefer a thicker soup, simmer a little longer until it reaches your desired consistency.
Stir in finely grated Parmigiano Reggiano or parmesan and optional lemon juice if you would like to add a bit of sour taste. Add finely grated Parmigiano Reggiano or parmesan on the top as garnish.
How to make puree soup if you only have a non-stick pot?
Non-stick pots are amazing because you can cook things without using too much oil, food doesn’t stick to them. They are all wonderful until you have to make puree soup. Pureeing a soup with an immersion handheld blender is a recipe for disaster. I made this mistake a decade ago and destroyed my mum`s non-stick pot when I was making a puree soup. The blender destroyed the coating, creating scratches, and my soup was full of non-stick pot pieces. This event taught me that you should never use a blender when pureeing the soup.
Here is my advice on how to make puree soup if you only have a non-stick pot.
After the vegetables are cooked, let them cool down for 5 to 10 minutes. Transfer vegetables with only a part of the water to a heat-safe large bowl, and puree the vegetables there with an immersion handheld blender. Then transfer back to the pot and stir it with a wooden spoon until combined. The trick is to wait until the vegetables cool down a bit so they will not burn you.
How to store Cauliflower Soup?
Refrigerator
You can store no onion Cauliflower Soup In an air-tight container for up to 3 days.
Freezer
It is freezer-friendly soup. Store Cauliflower Soup in an air-tight container (leave a bit of space in the box because it will expand), or freezer-friendly storage bags, put the label and store it for up to 3 months.
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Extra Creamy Cauliflower Soup
Ingredients
- 1 medium head cauliflower
- 2 medium sized potatoes
- 1 ½ teaspoons Parmigiano Reggiano or parmesan cheese
- ½ teaspoons lemon juice optional
- Salt & pepper to taste
- 6 cups water 1.5l
Instructions
- Wash the cauliflower, break it into florets, and chop the stalk into medium sized cubes. Peel and wash potatoes and cut them into medium sized cubes.
- Add the cauliflower and potatoes to a large pot along with water, and salt.Cover with a lid and place it on the stove over medium heat. Once the soup comes to a boil, simmer the soup for 15-20 minutes, or until the potatoes are fork tender, and the cauliflower very soft.
- Remove from the heat and use an immersion handheld blender to puree the soup until smooth. Add pepper, and stir it to combine. Taste, and adjust the seasoning if necessary. If the soup is too thick, add a splash of water and stir. If you prefer a thicker soup, simmer a little longer until it reaches your desired consistency.
- Stir in finely grated Parmigiano Reggiano or parmesan, and optional lemon juice if you would like to add a bit of sour taste. Serve hot.
Notes
2 Add only a little bit of salt in the second step. 3. If you love making soups with stocks and broths, then you can substitute part of the water with it. Take care that the stock or broth that you are using is allium-free. I do not recommend substituting water for broth or stock if you have acid reflux.
Need more recipe ideas?
Check out these recipes:
- No Onion Tomato Soup
- Healthy Beef Stroganoff
- Creamy Potato Soup No Onion
- Apple Chicken Salad
- Zoodles With No Garlic No Onion Bolognese Sauce
If you need more recipes, check out my meal plan! There you will find 20 unpublished no onion no garlic recipes! Get exclusive recipes without onion & garlic and cheer up your dinner time with delicious meals!
