RECIPE Cauliflower, White Bean and Cheddar Soup

recipes Feb 03, 2022

When does soup hit the spot?  When it's cold outside and you can make a healthy high-fiber, vegetable soup in minutes. Try a quick, healthy breakfast idea here.  

I used this soup recipe while Triathalon training but still make it now.  I serve it to guests and everyone loves it, even the meat lovers.  This recipe is vegetarian-friendly.  

One great thing about this soup is you don't need fresh cauliflower on hand to make it.  A frozen bag of cauliflower can always be waiting in your freezer.  With just a few ingredients, which you probably already have, it can be ready in about 15 minutes. 


Cauliflower, White Bean and Cheddar Soup

Ready in 15 minutes

Serves 2


  • 3 cups vegetable broth (I like low sodium)
  • 1 16-oz bag frozen cauliflower
  • ¼ cup onion, chopped
  • 2 cloves garlic, minced
  • 1 15-oz can white beans, drained and rinsed
  • ½ cup cheddar cheese, grated
  • Salt and pepper to taste


  1. Combine broth, cauliflower, onion, garlic, and beans in a pot and bring to a boil. Cook over medium-high heat for 5 minutes, using a wooden spoon to break up the cauliflower into small chunks.
  2. Transfer mixture to a blender and puree, or use an immersion blender to puree the soup in the pot.
  3. Stir in cheese until melted.
  4. Season with salt and pepper to taste.


If you want to add carbs, add a side of crusty whole-wheat bread.


Double or triple the recipe and freeze in mason jars for up to two months.  This is batch cooking at its finest.  Take advantage of the pots and knives already out and dirty.  

Give this recipe a try and let me know in the comments below how you liked it and if it was easy to make.  If you made any additions of ingredients tell us so we can try too!  I'm thinking of doing a spicey version.  🌶 

Want another healthy recipe for lunch or dinner?  Try Sweet Potato Nachos.

Until next time

Be fit, be strong, massage all day, and eat healthy soup! 

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