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Low Carb Cauliflower Cheddar Soup


It has been a rainy couple of days in our neck of the woods so I figured a thick creamy soup and a protein packed sanny on low carb bread was in order.

Cauliflower is a humble little bumpy vegetable. Its creamy white flowrettes pack more of a nutritional punch than what you might think. While cauliflower is not a well-studied vegetable from a health standpoint, you will find several dozen studies linking cauliflower-containing diets to cancer prevention, particularly with respect bladder cancer, breast cancer, colon cancer, prostate cancer, and ovarian cancer. This connection between cauliflower and cancer prevention should not be surprising, since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

There are 6.9g net carbs, 8.4g protein 3 Weight Watchers points per serving.

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  • 1 large cauliflower chopped into florets
  • 1 medium onion chopped
  • 5 cloves garlic finely chopped
  • 4 cups stock
  • 3 bay leaves
  • 1 tbsp thyme fresh
  • pinch cayenne
  • 1/2 tsp paprika
  • salt to taste
  • pepper to taste
  • 1/2 cup cream
  • 1/4 cup nutritional yeast
  • 1 cup cheddar cheese
  • 1 tbsp corn starch
  • 1 tbsp mustard


Adapted from


Step 1

In a large pot or Dutch oven heat the oil and cook the onion until it begins to soften, about 4 or 5 minutes. Add garlic, and cook another 30 seconds.

Add the cauliflower, and stir. Then add the broth, herbs and spices.

Cover, and bring to a simmer. Cook until the cauliflower is soft, about 10 minutes. Remove bay leaves.

While the vegetables are cooking, grate the cheese, and toss with the cornstarch.

When the cauliflower is soft, puree the soup with an immersion blender.

Add the cream and the cheese. Stir as the cheese melts, and then add the mustard. Taste and adjust salt and spices.

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