This method was designed to maximize both flavor and nutrition. By boiling the vegetables first and using their cooking liquid in the final soup base, nutrients and flavor were preserved. A traditional French-style roux was used for thickening, which gives the soup a creamy, luxurious texture. The use of egg yolks instead of cream provided richness while keeping the soup light and lower in saturated fat. The combination of vegetables, consommé, and gentle seasoning made the soup suitable for recovery diets, cozy dinners, and even meal prep.
- Prepare the vegetables
The cauliflower should be broken into small florets and rinsed under cool water. The carrots must be peeled and sliced into thin rounds, and the green pepper should be diced finely. These fresh vegetables are essential for the flavor base of the soup.
- Cook the vegetables
In a large pot, the cauliflower, carrots, and green pepper should be placed together. Enough water should be added to cover the vegetables, and they should be brought to a gentle boil. They must be simmered for 10–12 minutes, or until tender. Once softened, the vegetables should be drained, but the cooking liquid must be reserved for later use.
- Create the soup base (roux)
In another large saucepan, the butter should be melted over medium heat. Once fully melted, the flour should be gradually stirred in, creating a smooth paste (roux). This mixture should be cooked for about 2 minutes, allowing the raw taste of flour to cook off. Slowly, the consommé and 4 cups of reserved cooking liquid (or water if needed) should be whisked in, forming a thick, smooth broth.
- Combine vegetables with the base
The cooked vegetables should be added to the broth mixture and stirred gently. Salt and sugar should be mixed in, and the soup brought to a light simmer for 10 minutes, allowing flavors to meld and deepen.
- Finish with egg yolks
In a small bowl, the egg yolks should be lightly beaten. A small amount of the hot soup should be ladled into the yolks to temper them (preventing curdling), and then the yolk mixture should be slowly stirred back into the pot. This technique creates a silky, rich texture without adding cream.
- Serve warm
Once the soup is heated through and slightly thickened, it can be served hot, garnished with parsley or a few croutons if desired.
- Calories:~180 kcal
- Total Fat:12 g
- Saturated Fat:7 g
- Cholesterol:115 mg
- Sodium:690 mg
- Total Carbohydrates :12 g
- Dietary Fiber :3 g
- Sugars:4 g
- Protein:5 g
- Vitamin A:80% DV%
- Vitamin C :90% DV %
- Calcium :6% DV %
- Iron :8% DV %
- Folate:15% DV %
Creamy Cauliflower Soup Recipe This rich and comforting soup combines tender vegetables, savory consommé, and a silky egg yolk finish. Cauliflower florets simmer alongside sliced carrots and diced green peppers, allowing their natural sweetness to develop.
A classic roux forms the creamy base. Butter melts, and flour is stirred in, creating a smooth texture as the consommé and cooking liquid gradually blend in. Egg yolks whisked gently into the broth add silkiness without the need for cream. The consommé deepens the flavor, giving the soup a traditional European touch.
Carrots introduce subtle sweetness, while green peppers provide freshness and mild spice. Thoughtfully seasoned with salt, this soup serves as a wholesome first course or light main dish.
Ideal for cold months, it nourishes, remains economical, and adapts to various diets. Vegetarians can substitute consommé, and those on lower-carb diets will appreciate its simplicity. Ready in under 45 minutes, it uses accessible ingredients, making it a family favorite.
Enjoy it with crusty bread or a light salad for a satisfying meal.
🥦 Health Insights: Is Creamy Cauliflower Soup Good for You?
Cauliflower soup, especially when made from fresh vegetables and real broth, offers several nutritional benefits while also being a satisfying and comforting dish. This particular recipe, built around cauliflower, carrots, green pepper, consommé, and egg yolks, delivers fiber, vitamins, and protein in a light and nourishing form. While it includes butter and flour for the roux (which increases fat and carbs slightly), overall it remains a moderately healthy dish—especially when served in portion-controlled sizes.
Health Benefits
1. High in Vitamins and Antioxidants
Cauliflower is a cruciferous vegetable packed with vitamin C, vitamin K, and folate. It’s also high in antioxidants that help reduce inflammation and protect against chronic disease. Carrots add beta-carotene (which the body converts to vitamin A), vital for eye health and immune function, while green pepper contributes additional vitamin C and dietary fiber.
2. Gentle on Digestion
When cooked and blended, cauliflower becomes soft and easy to digest, making this soup ideal for those recovering from illness, or needing something light on the stomach. The low-fiber consistency of this cooked soup can be easier on sensitive digestive systems.
3. Source of Protein and Healthy Fats
Egg yolks, when lightly whisked into the soup, supply healthy fats, B vitamins, and choline, which supports brain function and liver health. The fat in butter can also aid in the absorption of fat-soluble vitamins (A, D, E, and K) present in the vegetables.
4. Hydration and Warmth
Soups made with broth and water help contribute to daily fluid intake, while warm liquids can soothe sore throats and help the body stay hydrated and nourished during colder months or flu season.
Potential Health Considerations
1. Contains Saturated Fat
With butter and egg yolks, this recipe includes saturated fat, which in large amounts may impact cholesterol levels. While the total fat content isn’t excessive, it may be a concern for those on low-fat or heart-healthy diets. Using a smaller amount of butter or switching to olive oil can help reduce this.
2. Gluten Content
Flour is used to thicken the soup, making it unsuitable for those with celiac disease or gluten intolerance. However, it can be made gluten-free by using cornstarch or gluten-free flour.
3. Sodium from Consommé
Canned consommé can be high in sodium, which may contribute to high blood pressure if consumed frequently in large portions. Choosing low-sodium broth or making homemade consommé helps control salt intake.
Is This Soup Healthy Overall?
Yes — when made with wholesome ingredients and served in moderation, this cauliflower soup is a healthy, comforting option.
It’s particularly beneficial for:
- Immune support (due to vitamins A, C, and antioxidants)
- Gentle digestion and recovery meals
- Light dinners or first courses
- People wanting to increase their vegetable intake
- Meal prep during colder months
With a few tweaks (such as reducing butter or using a low-sodium broth), it can fit well into most balanced diets, whether vegetarian, low-calorie, or gluten-free.
