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Homemade cauliflower soup is really very easy to make, and the result is wonderful.

Prep Time:
Cook Time:
Serving Size:
3/4 cup (175 mL)


  • 2 cups cauliflower florets 500 mL
  • ½ cup chopped celery 125 mL
  • 1½ cups reduced-sodium chicken broth 375 mL
  • 1 cup evaporated 2% milk 250 mL
  • Pinch freshly ground white pepper Pinch
  • 1 green onion, thinly sliced 1 


  1. In a saucepan, combine cauliflower, celery and broth. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes or until vegetables are tender.
  2. Working in batches, transfer soup to blender (or use immersion blender in saucepan) and puree untilsmooth. Return soup to saucepan (if necessary) and stir in milk and white pepper. Heat over mediumheat, stirring occasionally, until hot (do not let boil).
  3. Ladle into warmed bowls and garnish with green onion. 


Makes about 3 cups, serving size ¾ cup (175 mL)

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, RobertRose Inc., 2011,


Nutritional Information Per 3/4 cup (175 mL)
Amount % Daily Value
Calories 60
Fat 1 g %
Saturated 0.5 g
+ Trans 0 g
3 %
Cholesterol 5 mg
Sodium 250 mg 11 %
Carbohydrate 8 g 3 %
Fibre 1 g 4 %
Protein 6 g

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