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30-Minute Creamy Cauliflower and Potato Soup


30-Minute Creamy Cauliflower and Potato Soup – The Fitchen

Oh, hey! Didn’t hear you sneak in, 2015 – nice to meet you, too.

Just like Christmas did, all of this New Year’s business snuck up on me. I didn’t have my resolutions ready, I didn’t have my fridge stocked with healthy greens and seasonal veggies, my nail polish was a pathetic chipped mess, and 2014 felt like too much of a blur to be over already.

Yet here it is. And here am I, bundled up in a thick blanket and wool socks, eating soup and wondering where the hell the last year went.

I didn’t have any of my shit together and now I’m showing up late to the party, as usual. Which brings me to my next point.

Resolutions, man.

I’m not ready to write them down here yet. I’m just not ready to commit. Be patient with me, okay?

30-Minute Creamy Cauliflower and Potato Soup – The Fitchen

I’m not ready for the cleaning spree that seems so popular each January – both in the home and in the body. I’m not ready for the super fresh, super raw food-oriented trend that usually accompanies New Year’s chit-chat. Not yet.

It’s too cold outside – the expected snowstorm has just started flurrying and I want nothing more than to wrap my chilly fingers around a bowl of steamy, bone-warming soup.

30-Minute Creamy Cauliflower and Potato Soup – The Fitchen

30-Minute Creamy Cauliflower and Potato Soup – The Fitchen With a quickly-fading head of cauliflower in the fridge and potatoes that were starting to sprout, I started boiling, blending, and seasoning. 30 minutes later, I was stirring hunks of tart goat cheese, watching them melt in an oversized bowl of thick, creamy soup. Carbs on carbs, no doubt. But in my defense, it was eaten without an ounce of flour or bread in sight.

I’m going to need a few more days to say goodbye to 2014 and get used to the idea of 2015. Luckily, I’m right in the middle of our “weekend” with plenty of soup and just enough hours left to collect my thoughts and catch up to the 2015 train.



30-Minute Creamy Cauliflower and Potato Soup

This creamy, thick soup is made with pureed cauliflower and potatoes and flavored with aromatic garlic, onions, and herbs.

  • Author: Jordan Cord
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Main


  • 4 cups gold potatoes, peeled and chopped
  • 4 cups cauliflower, chopped
  • 23 Tablespoons olive oil
  • 1/2 large yellow onion, sliced thin
  • 1 clove garlic, minced
  • 4 cups vegetable broth (gradually add more if the soup is too thick for your liking)
  • 1 Tablespoon sea salt
  • 1 teaspoon black pepper
  • 3, 1-inch sprigs of fresh rosemary
  • goat cheese, optional


  1. In a large pot, bring olive oil to medium heat. Add onions and sauté 5 minutes until they become translucent. Add garlic and sauté 2-3 more minutes.
  2. Add broth to the pot and stir.
  3. Gently add potatoes, cauliflower, and rosemary. Bring the pot to a boil, then reduce to a simmer. Add sea salt and pepper.
  4. Cook for 20-30 minutes until potatoes and cauliflower are soft – test with a fork for tenderness.
  5. Remove the pot from the heat and do not drain off the liquid! At this point, you will use an immersion blender to puree the ingredients or allow the mixture to cool slightly and mix it in a blender.
  6. Blend until mostly smooth and creamy, with small chunks still remaining throughout
  7. Serve with a garnish of rosemary, fresh cracked pepper, and goat cheese.


  • Serving Size: 1 cup
  • Calories: 105
  • Sugar: 4 g
  • Sodium: 1600 mg
  • Fat: 0 g
  • Saturated Fat: 0 g
  • Unsaturated Fat: 0 g
  • Carbohydrates: 24 g
  • Fiber: 4 g
  • Protein: 4 g

30-Minute Creamy Cauliflower and Potato Soup – The Fitchen

What do you think?

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  • Kelly
    March 5, 2020

    So delish! I am watching my weight so this is a great meal. My kids even liked it…and they are pretty picky eaters. Perfect combination of ingredients. I blended it in my Vitamix for about 10 seconds. I Skipped the goat cheese topping.
    My fave soup I have made so far

    • thefitchen
      March 25, 2020

      Yay! I’m so happy to hear that you and your kids liked this soup! Thank you for taking the time to leave feedback. :)

  • Julie
    November 14, 2019

    This recipe sounds great! I linked it in a blog post titled “Best Veggies to Sneak Into Your Kids’ Foods” at I plan to try it soon!

    • thefitchen
      November 15, 2019

      Thanks so much for sharing! I’ll be pinning your post!

  • Lex
    September 12, 2019

    Love this recipe! Consistency was perfect for me and tasted amazing. So good!

    • thefitchen
      September 23, 2019

      Yay! I’m so glad you enjoyed!

  • JB
    May 30, 2019

    Quick, easy, and yummy. I did it in my Instant Pot. I especially like that I can remember it–4 cups each potatoes, cauliflower, and broth; 4 tsps oil; and then whatever onion, garlic, and seasonings you want.

    • thefitchen
      May 31, 2019

      I’m so glad to hear it works in the Instant Pot – thanks for letting me know! Happy you enjoyed it. :)

  • sandra yvonne yehya
    March 1, 2019

    Very tasty and easy to make. Top markes.

    • thefitchen
      March 8, 2019

      Awesome! I’m glad you liked it!

  • Richard Paulson
    November 5, 2018

    This is ab fab…just made it, with slight change – didn’t add any seasoning / salt until after blending, then used 1/2 tsp smoked sea salt, 1 tsp pink salt, 1 tsp fresh ground black pepper…and 1/4 cup cashew yogurt plus another splash of veg broth as it was a bit too thick…blended all the add ins…served topped with a splash of daRosario organic white truffle EVOO. Home Run!

    • thefitchen
      November 6, 2018

      Dang! You got all fancy on this recipe! I love your modifications – glad you enjoyed. :)

  • Cindi
    March 20, 2018

    I made this and i added carrots and parmesan cheese at the same time as boiling veggies (before blending) it was delicious and i left out salt all together because of cheese

    • thefitchen
      March 21, 2018

      Oh nice! I love those modifications. Your version sounds delicious!

  • Melissa
    December 2, 2016

    Thanks so much for sharing this recipe! I just wanted to double check that is indeed supposed to have 1 tablespoon of salt and not 1 teaspoon.

    • thefitchen
      December 4, 2016

      Hi Melissa! I find that soups generally require quite a bit of salt. So yes, 1 tablespoon is correct. If you follow a low-salt diet, you could certainly dial it back to your needs. :)

  • fionna
    November 29, 2015

    how much olive oil is supposed to go into the recipe?

    • thefitchen
      November 29, 2015

      Hi Fionna –

      2 to 3 tablespoons just for sautéing the onion and garlic. Thanks for the question!

  • plasterers bristol
    August 17, 2015

    This sounds lovely. Going to give this a go. thanks for sharing this recipe.


    • thefitchen
      August 19, 2015


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