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Creamy Cauliflower Chowder

Category: Soups & Stews
Servings: 6
Prep + Cooking Time: 30 Minutes

Ingredients: (Conversion Chart)

  • 1 medium white onion, chopped
  • 2/3 cup corn kernels
  • 1 tablespoon unsalted butter
  • 1 medium head of cauliflower, chopped
  • 2 medium zucchini, chopped
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • teaspoon white pepper
  • 1/3 cup unbleached flour
  • 3 cups water
  • 12 ounces low-fat milk
  • 1 tablespoon fresh lemon juice
  • 3 tablespoons fresh basil, chopped


  1. In a large pot over medium heat, saute onions and corn in butter until onions are translucent, about 5 minutes. Add cauliflower, zucchini, thyme, salt and white pepper. Cover and cook, stirring occasionally.
  2. Whisk flour into water until well blended. Add to pot along with milk. Bring to a boil, then reduce heat to a simmer and cook, covered, 20 minutes. Add basil and lemon juice, and adjust seasonings.
  3. Transfer soup in thirds to a food processor bowl and pulse so that soup is slightly pureed with bits of vegetable remaining. Ladle into soup bowls and serve.

Nutrition Info:

126 calories (7g protein, 21g carbohydrate, 3g fat, 447mg sodium) per serving

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