Kat’s Creamy Cauliflower and Leek Soup
Kat’s Creamy Cauliflower and Leek Soup blends tender leeks, cauliflower, and carrots into a smooth, comforting bowl with gentle warmth from nutmeg and allspice. Coconut milk adds richness without dairy, while fresh parsley brightens each spoonful. Serve it as a cozy weeknight dinner or an elegant starter for a cold-weather gathering.
- Prep20 mins
- Cook35 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Kat’s Creamy Cauliflower and Leek Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 19
- Heart Health
- 69
- Metabolic
- 35
- Digestive
- 20
- Inflammatory
- 25
- Performance
- 44
- General Wellness
- 1
Melt the coconut oil with the olive oil in a large pot over medium-low heat. Cook and stir the leeks and the garlic in the hot oil mixture until the leeks turn translucent, about 5 minutes.
- 2
Stir the cauliflower, carrots, and potato into the leek mixture; cook and stir until the vegetables are tender, 20 to 30 minutes.
- 3
Pour the vegetable broth into the pot, bring it to a simmer, and cover the pot. Reduce the heat to low and simmer the broth until the vegetables are completely tender, 10 to 20 minutes.
- 4
Pour the broth mixture into a blender, filling it no more than halfway. Cover and hold the lid down; pulse a few times before blending continuously. Puree in batches until smooth.
- 5
Return the puree to the pot and set over low heat. Stir the coconut milk, black pepper, nutmeg, and allspice into the puree. Ladle into bowls and garnish with parsley.
- Calories 295.13 kcal Moderate 15%
- Protein 6.04 g Moderate 12%
- Carbohydrate 36.69 g 13%
- Total Fat 12.9 g Moderate 17%
- Saturated Fat 6.47 g High 32%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 2.13 mg Low Source 1%
- Sodium 768.9 mg High 33%
- Dietary Fiber 5.04 g Moderate 18%
- Total Sugars 7.56 g --
- Added Sugars 0.69 g Low Source 1%
- Calcium 268.25 mg Good Source 21%
- Iron 1.17 mg Low Source 7%
- Potassium 441.77 mg Low Source 9%
- Vitamin A 179.98 mcg Good Source 20%
- Vitamin C 70.99 mg Good Source 79%
- Vitamin D 0.78 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Garlic 🧄
- Onions 🧅
About This Recipe
Kat's Creamy Cauliflower and Leek Soup is made with 13 ingredients and serves 6. It takes about 55 mins and is rated easy. Key ingredients include Black Pepper, Carrot, Cauliflower, and Coconut Milk. Each serving provides about 295.13 kcal.
Recipe Questions
- What is Kat’s Creamy Cauliflower and Leek Soup made of?
- The main ingredients are Black Pepper, Carrot, Cauliflower, Coconut Milk, Coconut Oil. The full list of 13 is above.
- How long does it take to make Kat’s Creamy Cauliflower and Leek Soup?
- About 55 mins in total: 20 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 295.13 kcal. The full nutrition breakdown is above.
- Is Kat’s Creamy Cauliflower and Leek Soup easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
- Is Kat’s Creamy Cauliflower and Leek Soup healthy?
- Kat’s Creamy Cauliflower and Leek Soup has an easyChef Pro health score of 46/100. Per serving, it provides 295.13 calories and 6.04 g of protein, or 12% of the Daily Value. It is a good source of calcium, vitamin A and vitamin C. Worth noting per serving: sodium at 768.9 mg (33% of the Daily Value) and saturated fat at 6.47 g (32% of the Daily Value). It contains Tree Nuts, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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