Diet & Healthy
Low-Carb Cauliflower Mushroom Cream Soup
Prep
15 min
Cook
30 min
Servings
4
Level
Easy
This smooth, savory cream soup uses cauliflower in place of potatoes, so it stays creamy without spiking your carb intake. The fragrant aroma of mushrooms blends with fresh cream to create a warm dish perfect for a light dinner. Great for anyone watching their carb intake but still wanting something delicious and filling.
🧂 Ingredients
🍽️ Servings: 4
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 400 grams, cut into small florets Cauliflower
- 250 grams, thinly sliced Button mushrooms
- 1 medium-sized, chopped Onion
- 3 cloves, finely chopped Garlic
- 600 ml Chicken or vegetable broth
- 150 ml Cooking cream
- 2 tbsp Unsalted butter
- 1 tbsp Olive oil
- 1 tsp, to taste Salt
- 1/2 tsp Ground black pepper
- 1/4 tsp Ground nutmeg
- 1/2 tsp Dried or fresh thyme leaves
- 3 tbsp, for garnish Grated Parmesan cheese
- to taste for garnish Chopped parsley leaves
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👩🍳 Instructions
- 1 Heat the butter and olive oil in a heavy-bottomed pot with a lid over medium heat. Once the butter has melted, add the onion and sauté until softened and fragrant, about 3 minutes.
- 2 Add the chopped garlic and stir briefly until fragrant, then add the sliced mushrooms. Sauté the mushrooms until softened and releasing their liquid, about 5 minutes.
- 3 Add the cut cauliflower florets and stir well with the sautéed onion and mushrooms for 2 minutes.
- 4 Pour in the chicken or vegetable broth, then add the salt, black pepper, nutmeg, and thyme. Stir well, bring to a boil, then reduce the heat and cover the pot.
- 5 Cook over low heat for 15-20 minutes, or until the cauliflower is completely tender when pierced with a fork.
- 6 Remove some of the mushrooms (about 1/3 of the amount) to use as garnish later, leaving the rest in the pot to be blended.
- 7 Blend the soup using an immersion blender directly in the pot until smooth and creamy. If using a regular blender, blend in batches, then pour back into the pot.
- 8 Turn the heat back on to low, pour in the cooking cream, stir well, and cook briefly until the soup thickens and is heated through evenly, about 3-5 minutes. Adjust the salt and pepper to taste.
- 9 Pour the soup into serving bowls, top with the reserved mushrooms, grated Parmesan cheese, and chopped parsley. Serve warm.
💡 Tips
• Make sure the cauliflower is completely tender before blending so the texture turns out perfectly smooth without any lumps.
• For an even creamier, lower-carb version, swap the cooking cream for heavy cream or unsweetened thick coconut milk.
• Set aside some mushrooms for garnish at the end for a more appealing texture and presentation when serving.
• This soup can be stored in the fridge for up to 3 days; simply reheat over low heat while stirring gently.
📊 Nutrition Facts / serving
220
Calories (kcal)
6 g
Protein
18 g
Fat
9 g
Carbs
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