Cheesy Cauliflower Soup

Cheesy Cauliflower Soup

What do you cook when you need a little pick-me-up? Food blogger Sarah Tuck swears by her Parmesan soup with peas, zucchini and cauliflower. “I would happily face plant into it,” she says. So, to continue our month of delicious soups, she’s sharing her easy recipe. Here’s how to whip it up…

Parmesan Cauliflower Soup
From Sarah Tuck’s Coming Unstuck

This soup is what I make when I am a ravenously hungry, slightly hungover person. It’s a combo of onion, cauliflower, zucchini and peas with a good amount of Parmesan. It’s cheap, quick and ridiculously easy.

Recipe: Parmesan Cauliflower Soup
Serves 1 to 2

You’ll need:

1 tbsp olive oil
1 small onion, chopped
1/2 cauliflower, chopped into rough florets
1 clove garlic, crushed
1 1/2 to 2 cups vegetable stock
1 cup milk
1 zucchini, chopped
1/3 cup frozen peas
3 tbsp cream
1/4 cup grated Parmesan
Sea salt
Fresh ground pepper
1/4 cup finely chopped parsley

Heat olive oil in a large saucepan, add onion and season with salt. Cook over medium heat, until the onion is soft but hasn’t browned.

Add cauliflower, garlic and enough vegetable stock to cover. Bring to a boil, then reduce to a simmer and cook for 15 minutes (or until the cauliflower is almost cooked through). Add milk, zucchini and peas. Cook another 5 to 8 minutes.

Transfer mixture to a blender (or use an immersion blender) and purée until chunky. Add cream, and depending on your preferred consistency, more vegetable stock. Stir in Parmesan. Serve with a good sprinkling of sea salt, freshly ground black pepper and parsley.

Thank you so much, Sarah!

P.S. More recipes, including a pantry tomato soup and warm couscous salad.

(Recipe excerpted from Coming Unstuck by Sarah Tuck. Photo by Sarah Tuck. This series is edited by Stella Blackmon.)

  1. Layne says...

    Just made this! WOWOW! Love it. I’m freezing most of it for a lazy dinner night. Thanks for the recipe!

  2. Jordana says...

    Hi! I am wondering how I could make this recipe so it feeds 4 hungry people. It says it serves only 1-2.

  3. freeradicalscavenger says...

    I like this veggie combo! I would try pureeing the soup until silky smooth, then adding some little roasted florets of the remaining cauliflower to the top for variety. (Honestly, the “chunky” soup texture shown in the picture doesn’t scream hangover cure…) First roasting the cauliflower and garlic used in the soup could be a fun twist, too.

  4. Marcy says...

    This soup sounds great!

    Have you guys thought of adding a way to easily print just the recipe? You see a lot of “print” buttons on other blogs that include recipes. I might be weird but I like to have my recipes on paper. Could be because I’m not a neat cook so I like to keep my devices far away from my cooking.

    • Debbie says...

      I second this! I often have to look up CoJ recipes on Google to find a printer friendly version.

    • I would love for this to be transferrable to since I put all of my favorite recipes on there. :)

  5. Michelle Render says...

    This was absolutely delicious and filling too. My husband does not like zucchini and I do not like peas, so we substituted both for spinach. It was amazingly good and will be adding it to our weekly rotation.

  6. Lan says...

    I was going to order Thai but remembered a sad cauliflower wilting in my fridge. I didn’t have zucchini but substituted with a few handfuls of spinach/kale nor did I have any cream (made up for that with a pat of Irish butter). My husband and toddler ate it up and it only took 30 minutes from start to finish. Thank you!!

  7. I’m going to copy! It looks so delicious!

  8. H says...

    I’m lazy and buy the already washed/chopped cauliflower. So… how much does a 1/2 cauliflower equate to? Like, 8-12 oz maybe? Or like 1-2 cups chopped cauliflower?


  9. Ellen says...

    Made this tonight and love love love it. Thanks for a relish keeper in the soup recipe file!

  10. Wendela says...

    This was a good recipe! I added truffle salt because I only had low sodium chicken broth on hand and it needed salt, and most things taste better with truffle salt. It was a hit at our house! Served with baguette but above reco for cheese toast is also a good idea. Very “hygge.”

  11. Rue says...

    Frozen peas are my weeknight dinner MVP hands down! You can turn almost ANYTHING into a meal if you’ve got peas on hand. Examples:

    *Pour peas into pasta pot after you’ve boiled pasta and before you’ve drained the water. Then strain the pasta and peas, and fold in butter or oil, plus a cheese or two of your choice (ricotta! feta! parm!).

    *Add frozen peas to packaged ramen and suddenly your $0.30 ramen dinner has a VEGETABLE in it.

    *Put frozen peas in a bowl with a little water, microwave with butter and salt, and now you’ve got warm salty buttery peas as a side dish for whatever thing emerges from your freezer. In my case, that would likely be fake-chicken nuggets.

  12. i love cauliflower and peas together, ah and cheese, can’t wait to try!

  13. Kate says...

    It topped 41 degrees Celsius in Melbourne, Australia, today, (105F) but still this soup is calling my name….I must be mad!

  14. I absolutely love making soup. I haven’t had an immersion blender since we moved back to the States in 2014. But I miss it all the time and when I had one, I was a soup making fool! Damn, I miss that thing. :) I can’t wait to make this soup. Thanks for the idea! It would also be good subbing the blue cheese for the parmesan. Or, just adding blue cheese. Yes! Just saying.

  15. Love this one! And love that it fits my primal eating ways. Thank you, Sarah!

  16. This looks amazing! Definitely going to make this soon. Trader Joe’s also has an amazing cheesy cauliflower ravioli in the refrigerator section if that’s your jam.

  17. Jennifer says...

    This recipe looks amazing! Sarah, I am unable to have cream, is there anything I could substitute that with or would the recipe still work if I just left it out entirely? Thank you for sharing this recipe!!

    • Hi Jennifer – I would leave the cream out during the making of the soup, and maybe just add a little more milk – but then serve with a dollop of natural Greek yoghurt for a little bit of the creamy vibe :)

    • becklesnwu says...

      Jennifer have you discovered Nutpods? They are a decent substitute for cream in recipes as long as you are not allergic to almonds or coconuts. I’d also throw in a bit of nutritional yeast, which can mimic cheesy flavors. All of this is bastardizing the original amazing recipe, I am sure, but if you can’t have cheese/dairy you might as well get as close as you can, right?

  18. I love the total honesty of a Hangover Soup, haha. It’s kind of nice to get yourself going in the kitchen the next day too, just to shake loose all the cobwebs.

  19. t says...

    Just a PSA – when blending hot soup in a blender you definitely want to do a google search first so you don’t end up with an explosion of soup all over your kitchen and soup splatter burns all over yourself and your family.

    I have an immersion blender but I think they suggest only filling less than half way and removing center from your blender lid.

    • I learned this the hard way. A friend of mine actually got burns all over her arms, too, from blending soup. I always use the top to my Blendtec that has the cut-out, so there is a place for some of that heat to go. I cover the blender with a kitchen towel and stand back a little, too. Ha. I must look ridiculous. But bless my heart, I could never get into immersion blenders.

  20. Riley says...

    YUM! Can’t wait to try this!

  21. Hi Sophie – I use whole full fat milk for extra indulgence! :)

  22. Tory says...

    This might be the way I finally get my step kids to eat cauliflower (my favorite)! Thank you.

  23. Sophie wall says...

    What type of milk does Sarah recommend? Just wondering because skim vs 2% vs whole can really change the recipe!

  24. Katy says...

    Healthy and indulgent – yum! Perfect to whip up on a weekend morning. With cheese toast I think.

  25. Maiz says...

    I need to stay home with a bowl of hot soup after that Aziz conversation! :)

    • Sonja says...


    • sasha says...


    • Ha. This made me smile.