Heart Healthy Cauliflower and Leek Soup

Name: Heart Healthy Cauliflower and Leek Soup
Total time: 60 min
Yield: 8
Ingredients: 2 leeks (dark stems discarded), coarsely chopped; 1 medium head cauliflower, chopped; 2 shallots, chopped; 3 garlic cloves, minced; 1 Tbsp olive oil; 1/4 tsp salt; 1 russet potato, peeled and chopped; 4 cups reduced-sodium vegetable broth (gluten free if needed); 1/2 cup unsweetened coconut milk; 1 tsp dried thyme; Black pepper to taste; Chopped scallion, for garnish; Chopped fresh parsley, for garnish

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic | Vegan | Vegetarian

Photo Credit: Baldwin Publishing Staff Photographer

This heart healthy cauliflower and leek soup is a smooth, dairy-free delight with just 67 calories per serving! Roasted leeks, cauliflower, and shallots bring a deep, rich flavor, while coconut milk adds a delicate creaminess without the need for dairy. Naturally low in sodium and vegan-friendly, it’s a light and satisfying meal that’s perfect for any occasion.

Find more flavorful options in our Best Heart Healthy Soups.

Total Time

60 minutes

Servings

8

Calories

67

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How to Make Cauliflower and Leek Soup

Step 1

Preheat oven to 400°. In a large bowl, combine the leeks, cauliflower, shallots, garlic, olive oil and 1/8 teaspoon of the salt. On a baking sheet, arrange the vegetable mixture and roast for 25 minutes, or until lightly browned.
Step 2

In a large saucepan, combine the roasted vegetables, potato, vegetable broth, coconut milk, thyme and black pepper to taste and bring to a boil over medium-high heat. Reduce heat, cover and simmer for about 10 minutes, or until vegetables are softened. Soup will be thick. Add water to reach desired consistency, if necessary.
Step 3

Using an immersion blender (or regular blender), blend the soup until smooth. Season with remaining 1/8 teaspoon salt and black pepper to taste. Garnish with scallions and fresh parsley, if desired.

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Nutrition Facts

Serving Size:

1 cup

67

Calories

3

g

Fat

0

mg

Cholesterol

141

mg

Sodium

9

g

Carbs

1

g

Sat. Fat

1

g

Fiber

1

g

Protein

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Try More Heart Healthy Soup Recipes

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Heart Healthy Cauliflower and Leek Soup

Ingredients

How to Make Cauliflower and Leek Soup

Step 1

Step 2

Step 3

Nutrition Facts

Try More Heart Healthy Soup Recipes

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