Cauliflower & spinach soup

Soup is a great way to get your veggies while also filling you up with plenty of bulky fibrous nutrients dense foods.  

The cauliflower provides vitamin B5, B6, choline, vitamin C, phosphorus and potassium. The spinach fills in the B2, folate, vitamin A, vitamin C, vitamin K, copper, iron, magnesium and manganese. You can also add nutritional yeast to boost B12 as well as round out the taste.


One serving provides 280 calories, 23 g of protein, 6 g of fat and 24 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


  1. Place all ingredients except for the spinach in a pot.  
  2. Cover and simmer for 60 minutes or until the vegetables are tender.  
  3. In a food processor blend soup and spinach together to desired consistency.
  4. Salt and pepper to taste. 


The ingredients listed below will make four (large) servings.

  • 1 head of cauliflower, chopped into small florets
  • 500g spinach, defrosted from frozen
  • 1 leek, chopped
  • 1 large stick of celery, chopped
  • 3 small carrots, diced
  • 2 cloves garlic, crushed
  • 2 cups of chicken stock
  • 2 teaspoons salt
  • 20g nutritional yeast
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper

Suitable for

  • fat loss
  • blood sugar and fat loss
  • maximum nutrient density


The ranking of this recipe is shown below.  Click the links to see the highest-ranking recipes for each goal.

nutrient density99%
lean bulking/bodybuilder92%
fat loss100%
blood sugar & fat loss100%
blood sugar/diabetes 98%
ketogenic 82%