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Low-Sodium Cauliflower Soup 


Article by Mckenzie Ellis

Photography by Mckenzie Ellis

This healthy, low-sodium cauliflower soup is perfect for when you’re craving something warm and comforting. The natural texture of cooked cauliflower blends into a thick, silky, nutrient-rich soup.

Servings: 4


  • 2 heads cauliflower or about 6 cups, cut into florets (reserving 1 cup of florets)
  • 3 tablespoons unsalted butter
  • 1 leek sliced into 1” pieces
  • 1 onion halved and sliced thin
  • ½ teaspoon no-salt substitute
  • 1 teaspoon freshly ground black pepper
  • 4 ½ cups water
  • 1 teaspoon sherry vinegar

Cumin Cauliflower & Mushroom Topping

  • 1 cup cauliflower florets
  • 8 ounces baby portobello mushrooms sliced
  • 3 tablespoons unsalted butter
  • 2 teaspoons cumin powder
  • ¾ teaspoon no-salt substitute
  • 2 teaspoons white truffle oil

Optional Additional Topping: Maple Toasted Chickpeas:

  • 1 (15oz) can of no salt added chickpeas
  • 1 1/2 tablespoons maple syrup
  • 1 tablespoon light brown sugar
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon no-salt substitute 

Optional Additional Topping: Crispy Leeks:

  • 1/2 cup top dark green section of leek cut into ¼” slices
  • 1 tablespoon unsalted butter


  • Pull off outer leaves of cauliflower and trim stem. Cut 1 cup of ½” florets from head of cauliflower, set aside. Cut remaining cauliflower into bite-sized florets.  
  • Melt 3 tablespoons butter in large saucepan over medium-low heat. Add leek, onion, no salt substitute and ground pepper; cook, stirring frequently, until leek and onion are softened but not browned, about 7 minutes.
  • Increase heat to medium-high; add water and 3 cups cauliflower and bring to a simmer. Reduce heat to medium-low and simmer gently for 15 minutes. Add remaining 2 cups cauliflower, return to simmer and continue to cook until cauliflower is tender and crumbles easily, about 15 to 20 minutes. Add the sherry vinegar.
  • While the soup simmers, melt 3 tablespoons unsalted butter in a skillet over medium heat. Add remaining 1 cup of cauliflower, mushrooms and cumin powder, until golden brown on all sides. Remove from heat, sprinkle on the no salt substitute and pour the white truffle oil on top, mix and set aside.
  • Process soup with a blender until smooth and velvety. Serve, topped with browned cumin florets and sautéed mushrooms.

Optional Additional Topping: Maple Toasted Chickpeas:

  • Preheat the oven to 375 degrees. Rinse and drain chickpeas and pat dry. Remove the skins by rolling them on a towel. In a large bowl, combine olive oil, maple syrup, brown sugar, cinnamon and no salt substitute. Place chickpeas on a cookie sheet and toss the liquid over the chickpeas. Bake for 40 minutes, stirring every 15 minutes. 

Optional Additional Topping: Crispy Leeks:

  • For the crispy leeks, heat the unsalted butter in a large skillet over medium heat. Add leeks and cook until browned and crispy, about 3 to 5 minutes.

For the printable and downloadable recipe, visit