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 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!
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
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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
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.
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Nutrition Information
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Denise says
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 says
I would love to use this to make green juices and tomato-basil soup.
Denise says
Great choices, Jenn!
Margaret says
I would make Thai fusion butternut squash soup with coconut milk and cilantro peanut topping.
Denise says
Oh my goodness, that sounds amazing, Margaret!
Robyn Bellefleur says
I would make some butternut squash soup and berry smoothies for the kids.
Denise says
Both excellent choices, Robyn!
Laura says
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 says
Thanks so much, Laura, and thanks for entering 🙂
Elizabeth Zaharski says
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 says
Thanks so much for entering, Elizabeth, and good luck with your transition to eating raw/vegan!
Michelle S says
I would make a big batch of apple sauce 🙂
Denise says
That's always a hit at my house!
Carol M says
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 says
That sounds delicious, Carol!
Donna Wilson says
I would make Cream of Broccoli Soup!
Denise says
Yum, one of my favorite soup recipes!
Tara Betterley says
I would make some fruit smoothies with it!
Denise says
It makes a GREAT smoothie...so smooth! Good luck, Tara 🙂
Lee-Anne says
I would make soups for sure .... especially on these cooler days! Thanks!
Denise says
I'm definitely craving soup these days. Good luck, Lee-Anne!
Rita V. says
Everything! Soups, smoothies, sauces and pancakes... hmmm
Denise says
Oh I've never thought to make pancakes in a blender, what a great idea Rita!
Florence Cochrane says
I would make soups, sauces and smoothies. Thanks!!!!
fossie@hotmail.com
Denise says
Great choices, Florence! Good luck 🙂
Anne Taylor says
I would make baby food and smoothies! Thanks!
Denise says
I bet it would make great baby food (and smoothies). Good luck, Anne!
Debbie says
Puréed veggies and fruits for soups and sauces and hummus!!
Denise says
Great choices, Debbie! Good luck!
ivy pluchinsky says
forgot to leave my email - pluchinskyi@gmail.com
ivy pluchinsky says
I would make smoothies and soup!
Denise says
Great choices, Ivy!
christine murray says
I would make my own oat flour. Thank you for the chance.
Denise says
I love that idea, Christine!
loriag says
I am a smoothie lover, so strawberry banana smoothies would be made in this blender.
Denise says
It makes a mean smoothie! Good luck Loriag!
Alison Braidwood says
The first thing I'd make would be carrot & coriander soup. Yum!
Denise says
That sounds amazing! Thanks for entering, Alison 🙂