Creamy Potato and Cauliflower Soup

Servings: 6

Prep and cooking time: 60 minutes

This recipe contains four powerhouse foods!


  • 1 pound, Cauliflower flowerets, fresh
  • 4 medium, Potatoes, peeled and cubed
  • 1 large, Onion, chopped
  • 3 cups, Reduced sodium chicken broth
  • 2 cups, Skim milk or low-fat soymilk
  • ½ teaspoon, Ground black pepper
  • ½ teaspoon, Cayenne pepper hot sauce
  • 2 teaspoons, Fresh thyme leaves (or 1 tsp. dried)
  • Directions:

    Sautee the onion in olive oil until translucent. Place cauliflower in a separate large saucepan, cover with water, and bring to boil. Reduce heat and simmer until barely tender. Drain off water. Add potatoes, sautéed onion, chicken broth, milk, pepper, salt, and hot sauce and return to simmer. Cook for about 40 minutes until all vegetables are fully cooked. Remove from heat. Place 1-2 cups of hot soup mixture into a blender and mix at low speed until smooth. Pour into separate container. Repeat with remaining soup mixture.

    Nutritional Information

    Calories:190; Total Fat: 7g; Saturated Fat: 1.5g; Cholesterol: 5mg; Sodium: 115mg; Total Carbs: 27g; Sugars:8g; Fiber: 4g; Protein: 7g Excerpted from 101 Foods That Could Save Your Life by David Grotto, RD, LDN Copyright © 2007 by David Grotto. Excerpted by permission of Bantam, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

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