This deceptively healthy quinoa cauliflower chowder is packed full of veggies, but is still extremely hearty!
Creamy, cheesy, cauliflower soup might be some of my favorite soups of all time! This quinoa cauliflower chowder is a spin on one of my childhood favorites and another favorite in our house is this Creamy Roasted Cauliflower Soup.
Looking at this quinoa and cauliflower chowder soup recipe, you’d think that it was loaded with cream, but actually there is just one cup of 1% milk! I’ve also added 1/2 cup parmesan cheese, which goes so nicely with the cauliflower, garlic, thyme flavors. I’m such a sucker for those flavors.
Adding the quinoa really bulks up this chowder and gives in a good boost of protein. It also gives the soup more body, and leaves you feeling full for longer. I hate it when I get hungry an hour after eating but that is NOT going to happen with this soup!
Reasons you’ll ♡ this quinoa cauliflower chowder
- they are packed with protein which makes them super filling
- they are gluten-free
- they are a healthy meal prep breakfast option!
Soup is one of my favorite things to use in meal prep as it stores great! Here’s how to get the most of this healthy quinoa cauliflower chowder in your meal prep: see my shop for my favorite containers and freezer equipment!Meal prep tips
Quinoa Cauliflower Chowder Soup Recipe FAQs
Can I make this in the Instant Pot?
Maybe! I haven’t tried it yet. I would do 5 minutes on high pressure with 10 minute natural pressure release.
What can I use in place of white wine?
You could use sherry, or leave it out.
Do I need a stand blender for this recipe?
You could use an immersion blender if you don’t have a standing blender.
More delicious soup recipes:
- Hearty Lentil Soup
- Healthy Broccoli Cheese Soup
- Butternut Squash Soup
- Thai Coconut Curry Soup
- Creamy Thai Curry Sweet Potato Soup
Healthy Quinoa Cauliflower Chowder
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 6 garlic cloves minced
- 1/4 cup white wine
- 2 stalks of celery sliced
- 1 carrot sliced
- 4 cups cauliflower
- 4 cups stock
- 3/4 cup quinoa
- 6 sprigs thyme
- 2 bay leaves
- 1/2 teaspoon salt
- 1 cup milk
- 1/2 cup parmesan cheese
Instructions
- Heat oil in a medium-sized pot over medium heat.
- Add the onion and cook for 5 minutes, or until onion is cooked through.
- Add the garlic and cook for one minute. Add the wine to the pan and cook for one more minute.
- Add the celery, carrot, cauliflower, stock, quinoa, thyme, bay leaves and salt.
- Bring to a boil, reduce heat and simmer for 15 minutes, or until cauliflower and quinoa are cooked through.
- Once cauliflower is cooked through, remove the thyme and bay leaves. Transfer 2 cups of the soup to a large blender. Add one cup of milk and blend until creamy.
- Add back to the pot and stir in ½ cup parmesan cheese.
- Serve with extra parmesan.
Liz
It seems like there should be a way to do this recipe using the Instant pot with an immersion blender at the end. Any ideas?
Denise
Hi Liz, I bet that would work, but I haven’t tried it. I would guess maybe 5 minutes high pressure with a 10 minute natural pressure release would do the trick?
Denise
Hi Pam! It’s such a great cookbook, isn’t it? You can leave out the wine, it adds a little bit of flavor but should be good without. I hope you enjoy the soup!
Jenn
I would love to use this to make green juices and tomato-basil soup.
Denise
Great choices, Jenn!
Margaret
I would make Thai fusion butternut squash soup with coconut milk and cilantro peanut topping.
Denise
Oh my goodness, that sounds amazing, Margaret!
Robyn Bellefleur
I would make some butternut squash soup and berry smoothies for the kids.
Denise
Both excellent choices, Robyn!
Laura
Your soup looks wonderful as do your other soup recipes! I think I would love to try one of your soups in this blender! Thanks for the chance to win!
Denise
Thanks so much, Laura, and thanks for entering 🙂
Elizabeth Zaharski
Hello! Thank you for all the amazing recipes you share! I’m adventuring into the raw food world and switching to vegan. This blender would make an enormous difference – helping me make homemade almond milk, shakes, soups, and mixing ingredients necessary to make breads in my dehydrator.
Denise
Thanks so much for entering, Elizabeth, and good luck with your transition to eating raw/vegan!
Michelle S
I would make a big batch of apple sauce 🙂
Denise
That’s always a hit at my house!
Carol M
I would make a cauliflower and sweet potato soup.
I would also love to try out the soup you featured, yum!
Thanks for the chance.
Denise
That sounds delicious, Carol!
Donna Wilson
I would make Cream of Broccoli Soup!
Denise
Yum, one of my favorite soup recipes!
Tara Betterley
I would make some fruit smoothies with it!
Denise
It makes a GREAT smoothie…so smooth! Good luck, Tara 🙂
Lee-Anne
I would make soups for sure …. especially on these cooler days! Thanks!
Denise
I’m definitely craving soup these days. Good luck, Lee-Anne!
Rita V.
Everything! Soups, smoothies, sauces and pancakes… hmmm
Denise
Oh I’ve never thought to make pancakes in a blender, what a great idea Rita!
Florence Cochrane
I would make soups, sauces and smoothies. Thanks!!!!
[email protected]
Denise
Great choices, Florence! Good luck 🙂
Anne Taylor
I would make baby food and smoothies! Thanks!
Denise
I bet it would make great baby food (and smoothies). Good luck, Anne!
Debbie
Puréed veggies and fruits for soups and sauces and hummus!!
Denise
Great choices, Debbie! Good luck!
ivy pluchinsky
forgot to leave my email – [email protected]
ivy pluchinsky
I would make smoothies and soup!
Denise
Great choices, Ivy!
christine murray
I would make my own oat flour. Thank you for the chance.
Denise
I love that idea, Christine!
loriag
I am a smoothie lover, so strawberry banana smoothies would be made in this blender.
Denise
It makes a mean smoothie! Good luck Loriag!
Alison Braidwood
The first thing I’d make would be carrot & coriander soup. Yum!
Denise
That sounds amazing! Thanks for entering, Alison 🙂
josephine evans
Soup and smoothies!
Suzie B
I would love to make some potato leek soup in the blender 🙂 Thank you for the chance!
carol keith
Among my choices would vegetable soups & of course quinoa cauliflower chowder
carol keith
Among many soups I would make quinoa cauliflower chowder
Amy Heffernan
OOOO I would make an AWESOME pea soup!
Thanks
Email–> [email protected]
Glogirl
I would love to make a smoothie with frozen fruit like strawberries, blueberries and bananas.
kristen visser
OOO I would love to make tomato soup! I haven’t had that in a long time. oh and also my favorite, peanut butter and chocolate milkshake
angela m
I would make a broccoli cheddar soup
Amanda
Lovely soup-we all need to find ways to add more veggies in our diets especially the winter time!
If I won I would definitely make this soup and a few others as I broke a finger and chopping is currently the least liked thing I have to do every day!
Jan
Definitely smoothies!
Maritess Schrauwen
I would make and serve tropical fruit smoothie for the family to enjoy.
Teresa
Soups, sauces, and nut milks.
Francine
Smoothies and soup here!
Julia (@imagelicious)
I’d also make a soup, most likely lentil, squash and coconut milk. Lentils also make the soup bulkier and more filling
Denise
LOVE lentils in soup! Thanks Julia 🙂
Laurie P
I’ve been dying to make a great soup! I don’t have a recipe in particular, but my mom has an amazing potato/leek soup recipe I love to do at some point!
Denise
Oh I love potato leek soup…such a great combination! Thanks Laurie 🙂
Denise
Smoothies are so easy to blend in this blender!
Denise
My favorite!
Laura Spelliscy
I would make tasty smoothies with it.
Denise
Great choice, Laura!
Nicola Bishop
Smoothies
Denise
Great choice, Nicola!
Cristina
Smoothies!
Denise
Great choice Cristina!