Dairy Farmers of Canada

Easy Cauliflower Cheddar Soup

Our dietitians' favourite

This recipe is taken from the 2014 Milk Calendar. "This soup is a family favourite, and a quick and easy option for when you’re short on time. Make it into a delicious meal by serving it with tea biscuits, crusty bread and a fresh salad!"
- Recipe from Jody Spriel, dairy farmer from St. Marys, Ontario.

  • Prep: 20 min
  • Cooking: 40 min
Yields 6 - 8 servings
easy cauliflower cheddar soup
Nothing is easier to make than a cream of cauliflower soup. “Child’s play” will come to mind when you watch the video. This version adds Cheddar cheese and a pinch of nutmeg, which complements the cauliflower marvelously. Real comfort food!


  • 9 cups (2.25 L) chopped cauliflower (about 2 lbs/1 kg)
  • 2 stalks celery diced
  • 1 onion chopped
  • 3 potatoes peeled and diced
  • 2 tsp (10 mL) minced garlic cloves
  • Pepper to taste
  • 2 cups (500 mL) low sodium chicken broth
  • 1 cup (250 mL) water
  • 2 tbsp (30 mL) all-purpose flour
  • 2 1/2 cups (625 mL) Milk
  • A pinch of ground nutmeg
  • 1 1/2 cups (375) shredded Canadian Cheddar cheese
  • Salt to taste
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In a large pot, combine cauliflower, celery, onion, potatoes, garlic, pepper to taste, chicken broth and water; cover and bring to a boil over high heat. Reduce heat to medium-low, cover and boil gently for 15 to 20 min or until vegetables are soft.

Whisk flour into milk; pour into pot with nutmeg to taste. Cook, stirring, for about 3 min or until slightly thickened. Remove from heat.

Using an immersion blender or transferring in batches to an upright blender, purée until smooth.

Return to pot, if necessary. Heat over medium heat, stirring often, for about 5 min or until bubbling. Remove from heat and stir in 1 cup (250 mL) of the cheese until melted. Season with pepper and up to 1/4 tsp (1 mL) salt. Ladle into warm bowls and sprinkle with remaining cheese.


To save time, you can often buy pre-cut cauliflower in bags in the produce department of the supermarket

Add 1 to 2 large carrots, chopped, with the cauliflower in step 1. Use a Canadian Sharp or Extra-Sharp Cheddar cheese or use Canadian Gouda or Swiss cheese in place of the Cheddar.

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Nutritional information

Per serving
Energy: 230 Calories
Protein: 13 g
Carbohydrate: 26 g
Fat: 9 g
Fibre: 4.9 g
Sodium: 384 mg

Top 5 Nutrients

(% DV*)
Calcium: 27 % / 293 mg
Folate: 48 %
Phosphorus: 28 %
Vitamin B12: 31 %
Vitamin C: 116 %