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Creamy cauliflower white bean soup with no cream, ready in 25 minutes

White beans blend into a creamy texture, so this soup needs no cream and very little oil. It is one of the lowest-calorie ways to eat a warm, filling bowl.

Soup with a green leaf garnish in a black ceramic bowl
Prep5 min
Cook20 min
Serves4
Fiber (est.)8 g

Studies on soup before a meal show people tend to eat less overall, because a broth-based start fills the stomach.

This is one of our weight loss recipes, and the total time is 25 minutes. To see why these foods help, read our guide to insulin resistance and obesity or the full overview of insulin resistance.

Creamy Cauliflower White Bean Soup

Soup

  • 1 tbsp (15 ml) olive oil
  • 1 onion, chopped
  • 3 garlic cloves, sliced
  • 1 large head cauliflower (about 700 g florets)
  • 1 can (15 oz / 425 g) white beans, rinsed
  • 4 cups (950 ml) low-sodium vegetable broth
  • 1 tsp dried thyme
  • 1/4 cup (25 g) grated Parmesan, plus extra
  • 1 tbsp lemon juice
  • Salt and pepper

Method

  1. Heat the oil in a large pot over medium heat. Cook the onion 4 minutes, then the garlic 1 minute.
  2. Add the cauliflower, beans, broth and thyme. Bring to a boil, then simmer, covered, 15 minutes until the cauliflower is very tender.
  3. Blend with an immersion blender until smooth, or in batches in a regular blender.
  4. Stir in the Parmesan and lemon juice. Season with salt and pepper.
  5. Serve with a little pepper and extra Parmesan.

Approximate per serving: 190 calories, 10 g protein, 8 g fiber. Values are estimates and vary with brands and portions.

Why this works for weight loss

  • Low energy density. A large bowl contains under 200 calories.
  • Fiber and plant protein. From beans and cauliflower, about 8 g and 10 g.
  • Creamy without cream. The blended beans give body.

The same principles are explained in detail in our insulin resistance and obesity guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

  • Leave a third of the soup unblended for a chunkier texture.
  • Roast cauliflower first for a deeper flavor, if you have 15 extra minutes.
  • Freezes well.

More weight loss recipes

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.