Simple Leek & Cauliflower Soup Recipe

Simple Leek & Cauliflower Soup Recipe

This recipe is perfect if you are trying to lose weight and you are looking for a low-carb version of leek and potato soup. It is a warming lunch that you can easily take to work in a flask. This delicious and nutritious soup recipe ticks all the boxes. It can be made in advance and keeps for a few days in the fridge, I always have some portions of soup in my freezer too. I often make soups out of vegetables that need using up. You could say they are past their best but I think they still do well roasted, in pasta sauces or in simple soup recipes like this one.

Cauliflower is one of those veggies I wasn’t too keen on. If it came in my veg box it would always be the last thing I used up. Since learning how nutritious they are I now see them in a completely different light. I have tried making a cauliflower soup before and even though I ate it I was not impressed because it tasted quite bland. It didn’t have the flavour I was looking for and it left me feeling less than satisfied with my lunch. It is always so disappointing when you go to all the trouble of making a meal and the recipe doesn’t work or you don’t like the taste.

An easy soup recipe with only 5 ingredients

This 5 ingredient leek and cauliflower soup recipe was a great improvement on the last one. I think it is because I used leeks in place of the usual onion base. The leeks give the soup more flavour and make it much more satisfying. I was so pleasantly surprised at how delicious this soup tasted and it was really easy to make, so I have kept the recipe to share on my blog. I have also tried this recipe with roasted cauliflower and it makes for a richer flavour which is delicious if you have the extra time to put the oven on. A pinch of nutmeg also gives this soup a little extra flavour.

Soup Topping Nutrition Tips

Adding toppings to your soups makes them even more filling and nutritious.

I swirled some coconut cream into mine but you could also top it with Greek yogurt. Toasted pumpkin seeds or buckwheat crackers which would give the soup more texture and crunch. Sometimes I add lentils, butter beans, some pea protein powder or frozen peas to my soups for extra protein. This increases the protein in your meal which can help you feel fuller for longer. This is a good nutrition tip if you are trying to eat lose weight. I enjoyed it so much and will definitely be making it again sometime soon.

I would love to know what you think if you make this leek and cauliflower soup recipe. Let me know in the comments below.


Cauliflower Nutrition Facts

Cauliflower is an extremely healthy low-carb vegetable which is good for weight loss. It has an impressive nutrition profile. It has some powerful health benefits including unique plant compounds called antioxidants that may reduce the risk of heart disease and cancer. Antioxidants are anti-inflammatory and protective against free radicals.

Cauliflower is high in fibre which helps you feel full, low in calories and high in nutrients. Fibre is important for gut health and may help to reduce the risk of chronic disease. Concentrating on eating a more plant-based diet can help with weight loss and also improve health.

Cauliflower is a good source of choline which is important for brain health and many of our diets lack this nutrient. It is a great source of sulforaphane which has a protective role. Studies show sulforaphane may potentially inhibit tumour growth in some cases.

A word of warning for people with poor digestive health and IBS. Cauliflower and leeks are both high in FODMAPS which are fermentable carbohydrates that may increase IBS symptoms. These are normally good for gut health but people with digestive issues and IBS may only be able to tolerate small portions of this vegetable.

It is best to find the root cause of gut health problems by working with a Nutritional Therapist. Following a limited diet is much like using a sticking plaster, it reduces IBS symptoms but does not fix the problem. A limited diet is not a long term solution for digestive issues because this reduces the microbiome which is important for all round good health.




low-carb cauliflower soup recipe

Simple Leek and Cauliflower Soup Recipe

A quick and easy soup using only 5 ingredients
Prep Time 5 mins
Cook Time 20 mins
Course Soup
Servings 4


  • 3 leeks
  • 1 cauliflower
  • 2 bay leaves
  • 1 litre stock
  • 1 bunch parsley


  • Chop leeks and cauliflower and place in a large pan with 2 tbsp olive oil. Saute for 5 minutes.
  • Add chicken or vegetable stock and bay leaves.
  • Simmer gently for 15-20 minutes, until the vegetables are soft.
  • Add finely chopped parsley for the last 5 minutes, season with salt and pepper to taste then bend until smooth.

Nutrition data:

More information about nutrition and weight loss


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