Homemade cauliflower soup is really very easy to make, and the result is wonderful.


  • In place of store-bought chicken broth, you can use homemade chicken stock. You may need to add up to ¼ tsp (1ml) salt to bring out the flavors of the soup. Taste the finished soup and add just enough salt to perk up the flavor.
  • Heat milk-based soups just to a simmer. If they are allowed to boil, they may curdle.


  • Cream of Broccoli Soup: Replace the cauliflower with broccoli.
  • Blender, food processor or immersion blender
Makes 0 servings
Cooking time: n/a


  • 2 cups  cauliflower florets  500 mL
  • ½ cup  chopped celery  125 mL
  • 1½ cups  reduced-sodium chicken broth  375 mL
  • 1 cup  evaporated 2% milk  250 mL
  • Pinch  freshly ground white pepper  Pinch
  • 1  green onion, thinly sliced  1 


  1. In a saucepan, combine cauliflower, celery and broth. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes or until vegetables are tender.
  2. Working in batches, transfer soup to blender (or use immersion blender in saucepan) and puree until smooth. Return soup to saucepan (if necessary) and stir in milk and white pepper. Heat over medium heat, stirring occasionally, until hot (do not let boil).
  3. Ladle into warmed bowls and garnish with green onion. 


Canada’s Choice per Serving: ½ Carbohydrate, ½ Fat

Makes about 3 cups, serving size ¾ cup (175 mL)

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca 

Nutritional Information

Per Serving
Calories 79
Total fat 2 g
Saturated fat 1 g
Cholesterol 5 mg
Sodium 298 mg
Carbohydrates 10 g
Fiber 1 g
Protein 7 g

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