Sampling Soup – Creamy (Cream-less) Cauliflower Soup

At just 92 Kcal per 200ml bowl this is another amazing soup and will become one of my top choices


  • Large Cauliflower
  • 1 medium red onion
  • 800ml Veg Stock
  • 1 tsp cumin
  • sprinkle of salt
  • 1 large (or 2 smaller) garlic clove
  • 50g Butter
  • One Cal fry light spray (olive oil)
  • black pepper to serve


  1. Break the cauliflower into small florets and place onto a baking tray and spray with fry-light until lightly coated. Sprinkle with the cumin and salt, then gently toss the florets until all pieces are lightly coated.
  2. Ensuring that the florets are spread on the tray covering the base (not piled upon each other) place into the oven 220C / 200C fan / Gas 7 and roast for 25 minutes (you want them to be softened and slightly tinged at the edges to give a nice roasted flavour)
  3. Whilst the Cauliflower is roasting, peel chop and sauté the onion for around 10 minutes (until softened) adding the crushed (or finely chopped) garlic for the final minute.
  4. Prepare the vegetable stock (I used stock cubes so that’s just a case of adding boiling water to the cube(s) per instructions.
  5. Once the Cauliflower is ready, remove several of the florets for garnish later, then add the remaining amount to the onion and garlic mixture and mix well.
  6. Pour the stock into the soup maker and add the cauliflower mixture.
  7. Leave the butter out at this point
  8. Set the Soup maker to ‘Smooth’ setting and leave to do it’s magic for the next 20 minutes
  9. When the Soup maker has completed its process, add the butter and allow to melt into the hot soup.
  10. Serve with a dash of black pepper and a couple of pieces of the roasted cauliflower florets.
  11. Enjoy!


  • (I adapted recipe’s from the BBC Good food and Cookieandkate to make this soup; both of whom have some great suggestions for alternate herb additions.)
  • Most of the Cauliflower soup recipe’s that I saw had cream in them, but I liked the idea of using butter instead. Partly because of the lower calorie content, but also for convenience – we always have butter in the fridge, but less so do we have cream (usually because I can’t leave it alone!) but it also doesn’t keep as long as butter.
  • Because I added the butter last, I was able to taste the soup without it just to taste the difference. It would be fine without if you’re really wanting a much lower calorie and lower fat soup, but it definately adds a luxurious creamy element to it and I decided that for an additional 30 calories per 200ml bowl that it was worth it.
  • I calculated the calories using the NHS online calorie checker
  • If you don’t have a soup maker, simply replace step 6 with combining all the ingredients into a large pan and simmer for 20 minutes to allow a release and combining of flavours, then blend until smooth.

Replacements to keep calories a little lower

  • I used One Cal Spray light (olive oil) in replacement of pouring oil for roasting the Cauliflower, and also for sautéing the onion and garlic
  • Lurpak lighter replaced the option of full fat Lurpak Butter

I hope you give this a go, and enjoy it as much as I did! Or perhaps check out my other Soups that I’ve tried and recommend under the category of ‘Sampling Soup’ here at Focused Friends. And, if you’ve got a favourite low fat / low calorie recipe that you’d like to share or suggest for me to try — please do let me know in the comments, as I’m always looking for inspiration! kind regards, Debbie


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