Healthy Quinoa Cauliflower Chowder (Gluten-Free)

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 ½ 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!

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

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

Healthy Quinoa Cauliflower Chowder

5 from 1 vote

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

• Pin

Print Rate

This deceptively healthy quinoa and cauliflower chowder is packed full of veggies, but is still extremely hearty!

6

Ingredients

• ▢ 1 tablespoon olive oil
• ▢ 1 onion chopped
• ▢ 6 garlic cloves minced
• ▢ ¼ cup white wine
• ▢ 2 stalks of celery sliced
• ▢ 1 carrot sliced
• ▢ 4 cups cauliflower
• ▢ 4 cups stock
• ▢ ¾ cup quinoa
• ▢ 6 sprigs thyme
• ▢ 2 bay leaves
• ▢ ½ teaspoon salt
• ▢ 1 cup milk
• ▢ ½ 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.

Nutrition Information

Serving: 1/6 of batch, Calories: 258kcal, Carbohydrates: 19g, Protein: 14g, Fat: 12g, Saturated Fat: 6g, Cholesterol: 21mg, Sodium: 959mg, Fiber: 3g, Sugar: 2g

Author: Denise Bustard

Course: Lunch

Cuisine: Soup

© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.