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    Healthy Quinoa Cauliflower Chowder (Gluten-Free)

    November 26, 2016 by Denise Bustard 65 Comments

    Home / Recipes / Soups & Stews / Healthy Quinoa Cauliflower Chowder (Gluten-Free)

    Jump to Recipe

    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.

    overhead view of quinoa cauliflower chowder in blue bowl

    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!

    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!

    ingredients for cauliflower chowder soup recipe in blender (before blending)

    Meal prep tips

    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:

    • organization- I recommend having all your ingredients chopped before you start cooking for the best efficiency
    • fridge- you can store for up to four days in the fridge
    • freezer- this soup can be cooked ahead of time, portioned out and frozen up to 3 months

    see my shop for my favorite containers and freezer equipment!

    cauliflower chowder soup recipe in blender (after blending)

    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.

    cauliflower quinoa chowder in blue bowl

    More delicious soup recipes:

    • Hearty Lentil Soup
    • Healthy Broccoli Cheese Soup
    • Butternut Squash Soup
    • Thai Coconut Curry Soup
    • Creamy Thai Curry Sweet Potato Soup
    blue bowl filled with quinoa and cauliflower chowder with spoon
    Print Recipe
    5 from 1 vote

    Healthy Quinoa Cauliflower Chowder

    Course: Lunch
    Cuisine: Soup
    Calories: 258kcal
    Author: Denise Bustard
    Servings: 6
    This deceptively healthy quinoa and cauliflower chowder is packed full of veggies, but is still extremely hearty!
    Prep Time15 mins
    Cook Time30 mins
    Total Time45 mins

    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

    Serving: 1/6 of batch | Calories: 258kcal | Carbohydrates: 19g | Protein: 14g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 21mg | Sodium: 959mg | Fiber: 3g | Sugar: 2g
    Tried this Recipe? Pin it for Later!Mention @SweetPeaSaffron or tag #sweetpeasandsaffron

    About Denise Bustard

    Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more. read more

    Previous Post: « Slow Cooker Brussels Sprouts with Cranberries, Pecans and Butternut
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    https://sweetpeasandsaffron.com/about

    Hi, I'm Denise

    Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too!

    Read more about it here!

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