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.  


One serving provides 360 calories, 31g of protein, 7g of fat and 28g 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 two (large) sevings.

Cauliflower, Cooked from Fresh1large – head 
Spinach, Cooked from Frozen500g
Leeks, Cooked1each
Celery, Cooked2large stalk
Carrots, Cooked From Fresh3small 
Salt, Low Sodium or Lite2tsp
Garlic, Fresh2clove
Soup, Stock, Chicken, Home-Prepared2cup
Red Star Nutritional Yeast20g
Black Pepper, Ground1tsp
Cayenne Pepper, Ground11/4 tsp


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%