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bowl of soup, on a light green cloth, with a spoon and some herbs on the side, and a plate with a bread roll that has been torn.

Cauliflower and Potato Soup

This Cauliflower and Potato Soup is smooth, creamy and very nutritious; and you can have it on the table in 40 minutes.
Course Main Course, Soup, Starter
Cuisine International
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6 people
Calories 136kcal
Author Alexandra


For the Soup:

  • 2 tablespoon extra virgin olive oil See Note 1
  • 1 large brown/yellow onion - roughly chopped
  • 3 cloves garlic - peeled and chopped
  • 500 gm (17 ounces) cauliflower - divided into florets See Note 2
  • 2 medium potatoes - peeled and chopped
  • 3 cups (750 ml) vegetable stock
  • 2 teaspoon fresh thyme leaves
  • sea salt and black pepper to taste
  • ¼ cup fresh parsley leaves See Note 3

To Garnish: (optional)

  • fresh parsley leaves
  • finely grated lemon zest


  • Heat the olive oil in a large saucepan over medium heat.
    Saute onion about 5 minutes, stirring occasionally, but do not let it colour.
  • Add garlic, saute about 2 minutes. Be careful it does not burn.
  • Add the cauliflower, potato, vegetable stock and thyme leaves.
    Season with salt and freshly ground black pepper.
  • Bring the mixture a boil, then reduce the heat, and simmer 15 minutes, or until the vegetables are tender.
    Remove the saucepan from the heat and add the parsley leaves. See Note 3.
  • With a hand mixer, or in a blender, puree the mixture until smooth. See Note 4.
    Reheat in the saucepan, season to taste with salt and pepper. See Note 5.
  • Add a little finely zested lemon rind and some chopped parsley to the top of each of the bowls. See Note 6.


  1. In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
  2. You can also use the core of the cauliflower - just be sure to cut into small pieces, so it cooks evenly. 
  3. Adding the parsley just before blending adds colour, flavour and nutrients.
  4. If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
  5. Adjust the seasoning to your liking - we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
  6. A little finely zested lemon and additional parsley is a delicious flavour booster, and adds a bright tone to the soup.
  7. Please note, the nutritional information is based on the recipe making approximately 6 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.


Calories: 136kcal | Carbohydrates: 21g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Sodium: 502mg | Potassium: 609mg | Fiber: 4g | Sugar: 4g | Vitamin A: 495IU | Vitamin C: 61mg | Calcium: 42mg | Iron: 1mg