Creamy Cauliflower Leek Soup. A detoxing, dairy free and low carb twist on a classic soup...#vegan #plantbased #healthy #soup #recipe

Creamy Cauliflower Leek Soup


A detoxing, dairy free and low carb twist on a classic soup...

I've substituted cauliflower and some cannellini beans for the traditional potato in this recipe and I love how it turned out - lots of flavour, still wonderfully creamy and has clean, plant based protein.

Soup is such a great dish in the winter - its warmth and texture helps to balance you with the cold, dry air outside. 

Now you may be wondering...what is deal with leeks? They certainly aren't making front page news like other veggie stars - i.e. kale and avocado...

However, they are surprisingly good for you!

Leeks are a wonderful winter vegetable and are a part of the allium family - its most famous members are garlic and onion - yet leeks have a milder, sweeter flavour. Like garlic and onion, leeks contain sulfur compounds that play an important role in support of your body's antioxidant and detox systems as well as the formation of your connective tissue.

They are easy to prepare - simply cut off the green tops and remove outer tough leaves. Cut off the root and cut leeks in half lengthwise. Fan out the leeks and rinse well under running water, leaving them intact and then cut as needed for your recipe. 



  • 3 Tbsp extra virgin olive oil
  • 1/2 white onion, chopped
  • 2 cloves garlic, minced
  • 2 large leeks, cut into 1 inch pieces
  • 1 medium head cauliflower, chopped
  • 1 tsp cumin
  • 6 cups vegetable broth
  • 1/2 cup canned canellini beans, rinsed and drained
  • fresh ground sea salt and pepper
  • handfull of pumpkin seeds to top (optional)

Tips & Nutrition

Cauliflower is a low carb substitute in this soup and adds delicious flavour! 

The cannellini beans add plant based protein and iron.

Try out different flavours by adding a dash of cayenne pepper for heat or turmeric for a twist. 

I also like to top it with pumpkin seeds for extra zinc and a little crunch...


In a large soup pot, saute the onion and garlic in the olive oil on medium heat for about 5 minutes. Add the leeks, stir and continue to cook for an additional 5 minutes. 

Add in the chopped cauliflower and cumin, stir and cook for 10 minutes. 

Add the vegetable broth, stir and simmer on medium low heat for about 30 minutes or until the cauliflower is very tender when pierced with a fork. 

Add in the cannellini beans and then blend everything well with an immersion blender. If you don't have an immersion blender you can pour the soup in batches into a high speed blender - be sure to let the soup cool a bit before pouring it into the blender. 

Once it is well blended, season with a good amount of fresh ground sea salt and pepper, cook on medium heat for an additional 10 minutes. Serve with a sprinkle of pumpkin seeds (optional).


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