Sweet Peas and Saffron

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Healthy Quinoa Cauliflower Chowder (Gluten-Free)

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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 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!

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:

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Healthy Quinoa Cauliflower Chowder

Course: Lunch
Cuisine: Soup
Keyword: cauliflower, chowder, quinoa
Calories: 258kcal
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
  • 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.

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

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Comments

  1. 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?

    Reply

    • 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?

      Reply

  2. Lu Ann @ The Cup of Life

    Wow! This blender looks incredible. I would definitely love to use this Kenmore Pro Blender to make homemade nut milk. I love using nut milk for matcha lattes!! But this recipe looks amazing too. I have never thought to add quinoa into a soup like this before. That’s an awesome idea to make me feel fuller, longer, but I often still feel hungry after a lighter soup. Thanks so much for that tip!!

    Reply

  5. Jenny

    I would make some delicious hearty soups. Especially with winter coming there is nothing nicer than homemade soup and some crusty bread for lunch or a light dinner. It’s a great way to get in your daily vegetable servings

    Reply

  7. Loretta Shipp

    I would make healthy smoothies since my husband has heart disease. I would also share the smoothies with my friends so they will want to make smoothies and buy the blender for such a great price. Soups are my favorite during the winter like butternut squash soup. Can’t wait to try Squash, Sweet Potato, Carrot and White Bean Soup

    Reply

  8. Patricia Martin

    It is just me and my husband and the blender would make any dinner or lunch so easy. I drink smoothies in the morning and this would give me smoothies that do not have lumps. I am trying to cook new recipes for us 2 and I have to cut every recipe into 2 servings so the blender would make it easy and easy cleanup!

    Reply

  9. Pam

    Hi there! I also have that recipe dog-earred in the Moosewood book! 🙂 Just wondering, is there something else I could use in place of white wine? Can’t wait to try this version out!

    Reply

    • 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!

      Reply

  13. Dan

    Until we get our first real snowstorm of the year I’m in Fall mode so I’d probably make my seasonal smoothie with apples, pears, carrots, oats, peanut butter and honey! And of course I’d make your recipe above!

    Reply

  17. Rita Smith

    I would make breakfast smoothies, the cauliflower quinoa soup and other delicious blender required recipes. Thanks for the opportunity and for the healthy recipes!

    Reply

  29. Alexandra S.

    I’ve kind of been obsessed with carrot and sweet potato soup since the snow started falling, so i’d make that for sure 😀

    Reply

  39. GAEL

    I would make soups (butternut squash and lentil/tomato are my favourites) but also hummus – my regular blender does not do well with that and I love home made hummus!

    Reply

  41. Melanie

    I would definitely make this soup! (Seriously…. yum!!!)

    I would also throw out my sad little magic bullet and make more smoothies!!

    Reply

  43. Gord

    I would try your recipe for the healthy quinoa cauliflower chowder. It sounds delicious and it fills you up and lasts longer so I wont get hungry until my next meal.

    Reply

  44. Tainan Lu

    I would make smoothies for breakfast , sweet potato soup, creamy vegetable soup, applesauce and much more with my very own Kenmore Pro blender. Too many delicious dishes I want to make with it.

    Reply

  46. Britney

    This looks amazing! I’d love to try making my own soup recipe in this blender, I’ve only just started making my own soups at home, and having a good quality blender would help me puree and blend new flavour combinations with ease!

    Reply

  50. 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!

    Reply

  51. 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.

    Reply

  53. 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.

    Reply

  72. 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

    Reply

  74. 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!

    Reply

  81. 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!

    Reply

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