Creamy Cauliflower Fennel Soup

Creamy Cauliflower Fennel Soup

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Creamy Cauliflower Fennel Soup is light and fresh with a zesty splash of lemon. It’s perfect to pair alongside chicken or fish or simply enjoy it with a hot toastie! It also makes a great alternative to potato soup if you’re looking for a smooth, creamy soup with a lower carb count. This quick, easy, and healthy dinner comes together in under an hour making it perfect for busy weeknights!

Grilled cheese being dunked into a square bowl of soup

What do I need to make Creamy Cauliflower Fennel Soup?

Here’s everything you’ll need to make a hearty batch of delicious soup:

creamy cauliflower fennel soup with a lemon wedge

Substitutions

If you need to make this recipe vegetarian, swap the bone broth for veggie broth. Just note that this will significantly decrease the protein content, so be sure to serve the soup with a source of protein on the side.

To make the soup lighter, feel free to use milk instead of half and half. On the other hand, if you’d rather it be extra rich and creamy, use heavy cream instead.

Grilled cheese resting on top of a bowl of soup

How to Make Creamy Cauliflower Fennel Soup

In a large stockpot, melt the butter over medium heat. Add the onions and sauté until soft. Add the minced garlic and sauté for another minute, stirring often. Then add the fennel and cauliflower and cook for another five minutes. Season with basil, salt, and pepper.

Add 2 cups of bone broth to cover the vegetables and bring to a boil. Then reduce heat to medium-low and simmer for about 10 minutes or until all the vegetables are tender.

Remove from heat and use an immersion blender to purée the soup. If you don’t have an immersion blender…I would highly recommend getting one! They make life so much easier and eliminate a lot of messes! But you could also use a regular blender or a food processor instead. However, if your blender is not glass, it would be ideal to let the soup cool before blending, so you don’t have to put boiling hot soup directly into a plastic vessel.

When the soup is puréed, stir in half and half and lemon juice and adjust seasonings to taste. If it is too thick, add extra broth. If desired, top with fresh fennel leaves for garnish before serving!

bowl of creamy cauliflower soup with a spoon resting on top and a sprig of fennel

Serving Suggestions

For a quick and easy weeknight dinner, this soup is great alongside a hot cheese toastie! I recommend using either homemade sourdough bread or Ezekiel 4:9 bread. The fermentation of sourdough decreases the glycemic index, meaning it shouldn’t spike your blood sugar as badly as traditional bread. Ezekiel bread is also a great option because it uses sprouted whole grains and has 5g protein and 3g fiber per slice, making it easier on the blood sugar as well. (Traditional white bread has only 3g protein and 1g fiber.)

close up of grilled cheese sandwich

Balancing blood sugar levels is important for everyone’s health, but even more so if you’re dealing with a specific condition such as polycystic ovary syndrome (PCOS). In that case, I definitely recommend serving this soup alongside a protein source (and maybe skipping the toastie altogether and just topping the soup with cheese). Chicken or fish would both be great pairings and would balance the macros of the meal very nicely, including fat, fiber, and protein.

creamy cauliflower fennel soup with a grilled cheese

I hope you enjoy this Creamy Cauliflower Fennel Soup! Be sure to leave a rating below and let me know what you think in the comments. Happy cooking!

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Creamy Cauliflower Fennel Soup

This soup is light and creamy with a zesty splash of lemon. It's perfect to pair alongside chicken or fish or simply enjoy it with a hot toastie!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Servings: 6 bowls
Calories: 194kcal
Rachel Alexandra

Equipment

  • Immersion blender

Ingredients

Instructions

  • In a large stockpot, melt the butter over medium heat. Add the onions and sauté until soft. Add the minced garlic and sauté for another minute, stirring often.
  • Add the fennel and cauliflower and cook for another five minutes. Season with basil, salt, and pepper.
  • Add 2 cups of bone broth to cover the vegetables. Bring to a boil. Then reduce heat to medium-low and simmer for about 10 minutes or until all the vegetables are tender.
  • Remove from heat and use an immersion blender to puree the soup. Stir in half and half and lemon juice and adjust seasonings to taste. If it is too thick, add extra broth.
  • If desired, top with fresh fennel leaves. Enjoy!

Notes

To make vegetarian, use veggie broth instead of bone broth. This will reduce the protein content however.
Recipe adapted from English Food by Jane Grigson.

Nutrition

Serving: 1bowl | Calories: 194kcal | Carbohydrates: 14.7g | Protein: 7.7g | Fat: 12.6g | Fiber: 4.4g | Sugar: 5g
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