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    Home » Recipes » Lunch » Soup

    Cheesy Cauliflower and White Bean Soup

    Published: Feb 2, 2016 · Updated: Sep 22, 2022 by Neil 16 Comments

    1.2K shares
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    Birds eye view of a bowl of cheesy cauliflower bean soup with a spoon in. Pin title text overlay at top.
    Cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple. #neilshealthymeals #recipe #soup #cauliflower #cheese

    Cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup!

    Two bowls of cheesy cauliflower and white bean soup with spoons in. One in front of the other a bread board with sliced baguette on in the background.

    Well Folks that's vegan January now over.

    I thought I’d share with you some thoughts on that below. But, first of all let’s talk about this cheesy cauliflower and white bean soup.

    And February how did you get here so fast anyway?

    Normally I make a mean cauliflower and cannellini bean soup but here's how this alternative soup came about.....

    Birds eye view of two bowls of cheesy cauliflower and white bean soup with spoons in.

    Where Did This Cheesy Cauliflower And White Bean Soup Came From?

    Are you ever on a grocery shop with your shopping list and you just can’t seem to get all the things you want, for the recipes that you’ve already planned out for the week ahead? Sound familiar?

    So, there I was, list in hand, frantically hunting down a can of cannellini beans for a soup recipe I wanted to do, only the find there weren’t any. Only white kidney beans were available.

    Then, on the same grocery shop, I wanted broccoli. I had an idea in my head for a broccoli and cauliflower cheese bake. But guess what. Yep, no broccoli!

    Then there was the cheese. I’d already added the low fat cream cheese for the bake to my basket.

    In need of doing my weekend meal cooking for the week ahead What was I to do?

    Well fortunately my brain computed that the soup was needed more urgently for weekday lunches so I had a thought.

    Cauliflower and cheese do work well together don’t they? How about making a creamy stock using the cauliflower and adding in the low fat cream cheese and white kidney beans to make it a kind of cheesy cauliflower and white bean soup?

    A bowl of cheesy cauliflower and white bean soup with a spoon in. Bread board with a sliced baguette in the background.

    Well it worked perfectly. 🙂

    See below for the full cheesy cauliflower and white bean soup. But before that, let's have that recap on Vegan January!

    Vegan January

    So how did vegan January go?

    I’d say we pretty much accomplished what we set out to do. Which was to see what it was like to eat a vegan diet all month.

    basket of vegetablesIt challenged me to create recipes that were entirely plant based and it also gave me a fantastic opportunity to practice and trial lots of spiralizer recipes (future posts) with the spiralizer I got for Christmas.

    I deliberately didn’t publicise or shout about it on social media or when publishing January’s vegan based recipes.

    Why? Well I didn’t want my audience to think that the theme of neilshealthymeals was changing given I’ve just spent months creating the blog theme and niche of quick healthy meals and living by the 80:20 lifestyle!

    Would I consider becoming vegan permanently?

    No. I personally felt no benefit of eating a purely vegan diet. It didn’t make me feel any different (not that I was expecting it to). We already have a healthy lifestyle and feel great about the way we live. Why would we need to change that?

    Now, that being said I absolutely respect your choice as to what you eat in life, being vegan, paleo, gluten free, vegetarian or whatever. And neilshealthymeals aims to cater for you all. Everyone is different and what works best for us, may not be best for you. Life is about choices, I respect yours, I hope you respect mine.

    We only did a vegan diet for one month, and over the longer term there’s greater considerations. For example, we humans get our recommended vitamins and minerals by eating a wide range of plants and animals.

    In the longer term, some vitamins, like vitamin B12 if you’re following a strictly vegan diet, may have to come from specially fortified foods.

    As I like my food to not be “unnatural” that wouldn’t go for me. I don’t like the idea of vitamin B12 supplements either as taking too much could be harmful.

    I’m also a huge believer in looking at how we are actually made up. As humans we have two eyes in the front of our head. Two eyes meant for hunting.

    Now, whilst I don’t believe we need to hunt any more, I’m just stating a fact that we’ve always eaten animals. And a plant diet in unison.fisherboy

    We don’t need, and shouldn’t eat as much meat as we do, specifically red meat. We should eat more lean white meats and oily fish. AND we should eat more veggies. By balancing the two correctly we can live a balanced healthy lifestyle. Without the need to eat vegan and nothing else.

    In summary, it’s always good to try something different. I can say I have lived on a vegan diet for a month. And it all adds up to being able to talk truthfully and from first-hand experience of another diet that I’ve tried.

    But, for us It’s the 80:20 lifestyle that’s made and continues to make all the difference in our lives.

    For This Cauliflower White Bean Soup You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    This is the set of pans I recommend for cooking with.

    The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.

    The pans are suitable for all hobs including induction.

    They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.

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    Other Popular Soup Recipes You Might Also Like!

    • Broccoli and stilton soup is vegetarian, gluten free and low calorie. Its a cheesy tasting delicious bowl of comfort giving you a warm glow at any time of the year.
    • Creamy vegan cauliflower leek soup is a perfect comforting soup. It’s a light and healthy low-calorie soup that’s simple to make in just under an hour!
    • Easy Scottish lentil soup is the authentic healthy red lentil soup from Scotland. This simple soup is filling, comforting and perfect for cold weather days!
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    Cheesy Cauliflower and White Bean Soup Recipe

    Low in fat but packed with essential protein this cheesy cauliflower and white bean soup makes a great, quick healthy lunchtime staple.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    My cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup. Low in fat but packed with essential protein this makes a great, quick healthy lunchtime staple.
    Print Recipe Save Recipe Saved Recipe!
    5 from 3 votes

    Cheesy Cauliflower and White Bean Soup Recipe

    Cheesy cauliflower and white bean soup is a delicious way of creating a twist on the classic combination of cauliflower cheese in the form of a healthy versatile bean soup.
    Prep Time10 mins
    Cook Time50 mins
    Total Time1 hr
    Course: Lunch
    Cuisine: International
    Servings: 6
    Calories: 204kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Chopping board
    • Kitchen knives
    • Measuring jug
    • Measuring spoons
    • Wooden spoon
    • Blender

    Ingredients

    • 1 L vegetable stock
    • 1 medium onion chopped
    • 400 g cauliflower florets chopped
    • 2 tablespoon corn flour
    • 250 ml cold skimmed milk
    • 100 g low fat soft cheese
    • 400 g can white beans rinsed and drained e.g. Cannellini beans / butter beans / white kidney beans
    • Low fat grated cheddar cheese to garnish
    Metric - US Customary

    Instructions

    • In a large saucepan, add the stock and bring it to the boil.
    • Add the onion and cauliflower, turn the heat down and allow the vegetables to simmer for 30 minutes until soft.
    • Blitz the vegetables in a blender or by using a stick blender to a creamy consistency.
    • Return the creamy vegetable stock to the saucepan and heat gently
    • In a jug, add the corn flour to the skimmed milk and stir together well to remove any lumps.
    • Add the milk mixture to the saucepan of stock and stir in the low fat cheese. Keep stirring until the soup has thickened and to remove any lumps.
    • Add your chosen white beans and heat through for about 10 minutes.
    • Serve garnished with a little low fat grated cheese.

    Nutrition

    Calories: 204kcal | Carbohydrates: 23.7g | Protein: 11.9g | Fat: 7.5g | Saturated Fat: 4.2g | Cholesterol: 21.2mg | Fiber: 5.1g | Sugar: 4.6g | Vitamin A: 400IU | Vitamin C: 47mg | Calcium: 240mg | Iron: 2.5mg

    Nutrition Facts
    Cheesy Cauliflower and White Bean Soup
    Amount Per Serving
    Calories 204 Calories from Fat 68
    % Daily Value*
    Fat 7.5g12%
    Saturated Fat 4.2g26%
    Cholesterol 21.2mg7%
    Carbohydrates 23.7g8%
    Fiber 5.1g21%
    Sugar 4.6g5%
    Protein 11.9g24%
    Vitamin A 400IU8%
    Vitamin C 47mg57%
    Calcium 240mg24%
    Iron 2.5mg14%
    * Percent Daily Values are based on a 2000 calorie diet.

    Related

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    Reader Interactions

    Comments

    1. Susie @ SuzLyfe

      February 02, 2016 at 1:01 pm

      Ain't nothing wrong with tryng something new! We both like to eat a bit of everything, and it is always good to have back pocket recipes, in case you are out of protein or whatever, so that you don't do what I then do, which is eat eggs for the 13857205871240 time, and next to something that it toally doesn't make sense to have eggs with.

      Reply
      • neil@neilshealthymeals.com

        February 02, 2016 at 4:26 pm

        This is so true. We both tried something completely new and we both learned lots of things.

        Eggs. Wow, that's another thing I haven't had for a whole month! Must make omelettes or frittatas or something "eggy" for Saturday brunch after the gym. 🙂

        Reply
    2. Dannii @ Hungry Healthy Happy

      February 02, 2016 at 2:07 pm

      5 stars
      I think it's great that you tried going vegan for the month, but can say it isn't for you as a permenant thing. We can all get the benefits of a vegan diet without having to do it full-time.
      Cauliflower cheese is one of my favourite comfort foods and I just love a creamy cauliflower soup.

      Reply
      • neil@neilshealthymeals.com

        February 02, 2016 at 4:35 pm

        Absolutely Dannii, thanks. You get it! I advocate a little bit of everything here.

        You get the best of all worlds and the benefits of a healthy varied diet, by having a bit of everything.

        Glad you like the soup! 😀

        Reply
    3. Melanie @ Melanie Cooks

      February 02, 2016 at 2:34 pm

      5 stars
      That cauliflower soup was just meant to be - the universe was telling you to make it 🙂 Thanks for sharing the results of the vegan experiment! So none of that "had more energy, needed less sleep and brain was more clear" stuff 🙂 Guess no vegan for me (not that I'd ever be able to do that - I could totally do the vegetarian, but not vegan - I like dairy too much).

      Reply
      • neil@neilshealthymeals.com

        February 02, 2016 at 4:46 pm

        Thanks Melanie. Yeah, I can totally do vegetarian too, but like you I would miss dairy completely.

        When we were doing the vegan thing I missed my Greek yogurt so much. And, although you can get almond yogurts, or soy yogurts they tended to be filled with sugar to sweeten them up. Sometimes substitutes are no replacement for the real thing, in my eyes anyway.

        Reply
    4. Rebecca @ Strength and Sunshine

      February 02, 2016 at 6:03 pm

      Stick to what feels good for you, no labels!! Just real good "healthy meals" 😉

      Reply
      • neil@neilshealthymeals.com

        February 03, 2016 at 4:22 am

        Thanks Rebecca. I couldn't agree more. 🙂

        As long as it's healthy and makes you feel good about yourself. Carry on!

        Reply
    5. Erin@BeetsPerMinute

      February 02, 2016 at 7:35 pm

      I have been on such a soup kick lately. I have no patience for food photography though lol. This soup is probably amazing. I actually made a white bean, cauliflower and gouda soup one time that was super delicious. I tried to be vegan for 30 days in January 2013 -- I ended up settling for vegetarian--and gave that up by St. Patrick's Day lol. I don't eat loads of meat, but I can't say no to a good burger or bacon. 😉

      Reply
      • neil@neilshealthymeals.com

        February 03, 2016 at 4:27 am

        You're getting right into the Scottish way by the sounds of it Erin with your soup making. Soon you'll be baking your own home-made bread to go with it, and there will be a huge pot bubbling away on your stove every day! 🙂

        White bean, cauliflower and gouda soup sounds delish. I can imagine how flavoursome the gouda would made it. Yum. 😀

        At least you tried the vegan thing too, and also vegetarian. Two different experiences. But yeah, I must admit I do enjoy a good burger too. I did Lynne and I venison burgers as our first meat meal last Monday.

        Ps. Sent you an email yesterday. Hope you got it OK?

        Reply
    6. GiGi Eats

      February 03, 2016 at 5:47 pm

      5 stars
      Oh hey, we both have CAULIFLOWER on the brain 😉

      Reply
      • neil@neilshealthymeals.com

        February 03, 2016 at 7:17 pm

        Like minds = brilliant minds GiGi! 😀

        Reply
    7. Beverley @ sweaty&fit

      February 03, 2016 at 7:56 pm

      Cauliflower was selling for like... $8.00 at one point here in Toronto. But i think its gone down now finally so i can try this soup out!! I missed it!

      Reply
      • neil@neilshealthymeals.com

        February 03, 2016 at 8:47 pm

        That's a crazy price Beverley $8.00 for cauliflower! I mean I had to Google to convert it to £, and even then your $8.00 Canadian was 4 times the price I can get cauliflower for here in Scotland.

        I'm almost tempted to post you some because it would be cheaper. But then again I can't promise it would arrive in a state you could use it!

        Thanks for the comment and I hope you manage to get some reasonably priced cauliflower to try out this soup. 🙂

        Reply
    8. Shashi at RunninSrilankan

      February 04, 2016 at 7:25 pm

      While that broccoli and cauliflower cheese bake sounds wonderful - I am really glad you shared this soup! Cauliflower and cheese do work well together and this soup looks so inviting and comforting!

      Reply
      • neil@neilshealthymeals.com

        February 05, 2016 at 10:24 am

        I'd made a batch of this one recently for the freezer. I had some this week, which I just heat up in the microwave at work. Everyone was commenting on how good the smell was. Made me really happy! 🙂

        Reply

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