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blue bowl filled with quinoa and cauliflower chowder with spoon
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5 from 1 vote

Healthy Quinoa Cauliflower Chowder

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
Course: Lunch
Cuisine: Soup
Servings: 6
Calories: 258kcal


  • 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


  • 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.


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