Cauliflower Chowder


September 1, 2015

Heart-warming vegetable soup that’s great for the whole family. This recipe is enriched with onion, carrot, garlic, and a hint of nutmeg. Best of all, it is healthy and low in carbs.

  • Prep: 15 mins
  • Cook: 1 hr
  • Yields: 6 Servings


1 tbsp of olive oil

3 cloves of garlic, chopped

1 medium onion, chopped

3 medium carrots, chopped

3 cups of cauliflower, chopped

3 ½ cups of reduced sodium chicken broth

1 cup of fat-free milk

¼ tsp of ground nutmeg

½ tsp of dried basil

1 bay leaf

Salt and pepper to taste


1In a large saucepan, sauté garlic and onion with olive oil until soft over low heat.

2Add the remaining ingredients except the salt and pepper.

3Bring to boil and let it simmer over low heat for additional 15 minutes.

4Season the soup with salt and pepper.

5Remove from heat. Blend the soup/chowder until smooth.

6Bring it back to boil until the chowder is thickened. Stir occasionally. Remove from heat.

*Consult with your dietitian to make sure this recipe fits in your diet plan and stage.