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Cheddar Cauliflower Soup 186 Cal Per Serving

Recipe from made this ahead for my lunch tomorrow.  Going to do soup and salad for lunch tomorrow.   You can type this recipe into your MFP create a recipe.

 8 Servings (1 cup per serving)

186 Cal - 11 Fat - 13 Carbs - 10 Protein - 2 Fiber - 488 Sodium - Vit C (45% daily value) - Calcium (27% dv) Vitamin A ( 15% dv)


  • 2 tablespoons extra virgin olive oil (I use STAR extra light flavor)
  • 2 large leeks, white and green parts only, thinkly sliced and rinsed
  • 4 cups chopped cauliflower florets (from 1 medium head)
  • 2 1/2 cups lowfat milk, divided
  • 2 cups water
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoonn white or black pepper
  •  1/4 - 1/2 teaspoon red pepper flakes (optional)
  • 3 tablespoons all purpose flour
  • 1 1/2 cups extra sharp cheddar cheese
  • 1 tablespoon fresh lemon juice
  • chopped flat leaf parsley to taste


  1. Heat oil in large saucepan over medium heat.  Add leeks and cook, stirring until very soft, about 5 minutes.  Add cauliflower, 2 cups milk, water, bay leaf, salt, pepper, red pepper flakes and parsley.  Bring to a boil over medium high heat, stirring often.  Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft (about 8 minutes)
  2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl.  When the cauliflower is soft, remove teh bay leaf and stir in the milk mixture.  Cook over medium high heat, stirring until the soup has thickened slightly (about 2 minutes more.  Remove from the heat.  Stir in cheese and lemon juice.






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