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Home Meal Type Soups & Stews
5
/5
45 minutes minutes

Healthy Quinoa Cauliflower Chowder (Gluten-Free)

Gluten Free Gluten Free Nut Free Nut Free Vegetarian Vegetarian Meal Prep Meal Prep
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By: Annie65 Comments
Posted: 11/26/16 Updated: 8/28/20

This post may contain affiliate links. Please read our disclosure policy.

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

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

blue bowl filled with quinoa and cauliflower chowder with spoon

Healthy Quinoa Cauliflower Chowder

5 from 2 votes
Prep Time: 15 minutes mins
Cook Time: 30 minutes mins
Total Time: 45 minutes mins
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: Annie Holmes
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.

Did You Make This?Don't forget to leave a review below, and tag us on Instagram using @SweetPeasAndSaffron or #sweetpeasandsaffron
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Reader Interactions

5 from 2 votes (2 ratings without comment)

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Recipe Rating




  1. Denise says

    Posted on 12/5/16 at Posted on 12/5/16

    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
  2. Jenn says

    Posted on 11/26/16 at Posted on 11/26/16

    I would love to use this to make green juices and tomato-basil soup.

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Great choices, Jenn!

      Reply
  3. Margaret says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make Thai fusion butternut squash soup with coconut milk and cilantro peanut topping.

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Oh my goodness, that sounds amazing, Margaret!

      Reply
  4. Robyn Bellefleur says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make some butternut squash soup and berry smoothies for the kids.

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Both excellent choices, Robyn!

      Reply
  5. Laura says

    Posted on 11/26/16 at Posted on 11/26/16

    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
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Thanks so much, Laura, and thanks for entering 🙂

      Reply
  6. Elizabeth Zaharski says

    Posted on 11/26/16 at Posted on 11/26/16

    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
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Thanks so much for entering, Elizabeth, and good luck with your transition to eating raw/vegan!

      Reply
  7. Michelle S says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make a big batch of apple sauce 🙂

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      That's always a hit at my house!

      Reply
  8. Carol M says

    Posted on 11/26/16 at Posted on 11/26/16

    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
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      That sounds delicious, Carol!

      Reply
  9. Donna Wilson says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make Cream of Broccoli Soup!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Yum, one of my favorite soup recipes!

      Reply
  10. Tara Betterley says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make some fruit smoothies with it!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      It makes a GREAT smoothie...so smooth! Good luck, Tara 🙂

      Reply
  11. Lee-Anne says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make soups for sure .... especially on these cooler days! Thanks!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      I'm definitely craving soup these days. Good luck, Lee-Anne!

      Reply
  12. Rita V. says

    Posted on 11/26/16 at Posted on 11/26/16

    Everything! Soups, smoothies, sauces and pancakes... hmmm

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Oh I've never thought to make pancakes in a blender, what a great idea Rita!

      Reply
  13. Florence Cochrane says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make soups, sauces and smoothies. Thanks!!!!
    fossie@hotmail.com

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Great choices, Florence! Good luck 🙂

      Reply
  14. Anne Taylor says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make baby food and smoothies! Thanks!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      I bet it would make great baby food (and smoothies). Good luck, Anne!

      Reply
  15. Debbie says

    Posted on 11/26/16 at Posted on 11/26/16

    Puréed veggies and fruits for soups and sauces and hummus!!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Great choices, Debbie! Good luck!

      Reply
  16. ivy pluchinsky says

    Posted on 11/26/16 at Posted on 11/26/16

    forgot to leave my email - pluchinskyi@gmail.com

    Reply
  17. ivy pluchinsky says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make smoothies and soup!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      Great choices, Ivy!

      Reply
  18. christine murray says

    Posted on 11/26/16 at Posted on 11/26/16

    I would make my own oat flour. Thank you for the chance.

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      I love that idea, Christine!

      Reply
  19. loriag says

    Posted on 11/26/16 at Posted on 11/26/16

    I am a smoothie lover, so strawberry banana smoothies would be made in this blender.

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      It makes a mean smoothie! Good luck Loriag!

      Reply
  20. Alison Braidwood says

    Posted on 11/26/16 at Posted on 11/26/16

    The first thing I'd make would be carrot & coriander soup. Yum!

    Reply
    • Denise says

      Posted on 11/26/16 at Posted on 11/26/16

      That sounds amazing! Thanks for entering, Alison 🙂

      Reply
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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 ...

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