Cauliflower & Spinach Soup

Soup is a great way to get your veggies while filling you up with bulky, fibrous, nutrient-dense foods while keeping calories down.   

Cauliflower provides vitamin B5, B6, choline, vitamin C, phosphorus and potassium, while spinach fills in the B2, folate, vitamin A, vitamin C, vitamin K, copper, iron, magnesium and manganese.  Nutritional yeast will boost B12 as well as round out the taste.


One serve provides 139 calories, 11 g protein, 3 g fat, 12 g of net carbs and P:E = 0.7.


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



  • 1 head of cauliflower, chopped into small florets
  • 500 g 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 tsp salt
  • 20 g nutritional yeast
  • 1/2 tsp ground black pepper (optional)
  • 1/2 tsp cayenne pepper (optional)


  • Place ingredients (except spinach) in a pot.
  • Cover and simmer for 60 minutes or until the vegetables are tender.
  • In a food processor, blend soup and spinach to desired consistency.
  • Salt and pepper to taste.

Suitable for 

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  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

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