A lightened up version of my favorite potato leek soup, this Cauliflower Leek Soup Recipe is made in the crockpot, only has about 100 calories per cup, can be made vegan, and is just so.darn.tasty!
When 14 degrees feels like a heatwave, you know you’re experiencing winter in the Midwest. It’s not sooooo bad, because I have a few things getting me through…
#1 Cuddle sessions with The Man –> Teddy. 😉
#2 My mini space heater and the 5 blankets I have wrapped around me. Although I have to say, those 5 blankets don’t work really well when I’m trying to photograph food.
#3 Crockpot soup. Slow Cooker Chicken Lentil Soup, Slow Cooker Beef Chili, Crockpot Chicken Wild Rice Soup, Crockpot Butternut Squash Soup and now this Cauliflower Leek Soup. This is a twist on one of my favorite soups: potato leek soup, but THIS soup is made in the crockpot and is completely lightened up, so it keeps you full and cozy without all the guilt!
Let’s just all take a second and thank whoever is it that created the crockpot, because I officially love them.
I LOVE potato leek soup, more specifically I love my truffle oil potato leek soup. I had a huge craving for it the other day, but no matter how much I love it, it unfortunately doesn’t really go with my January healthy eating resolution.
It also doesn’t go with my use my crockpot as much as humanly possible resolution, either. 😉
The craving was too strong, so I immediately went to work to lighten up one of my very favorite soups.
First, I swapped the potato for cauliflower. I don’t know if you know this, but cauliflower is magical. It’s healthy, it’s great as a thickener for soup, and it’s mild in flavor.
Next, I took out allllll the butter. You don’t need it in the recipe, promise.
Then, I swapped out the heavy cream for almond milk. The almond milk I use only has about 30 calories a cup. Another m.a.g.i.c.a.l. ingredient that helps makes this cauliflower leek soup nice and creamy.
Lastly, I upped the nutrition by adding in some celery and added flavor with leeks, vegetable broth, salt, pepper, garlic, and juuuuust a teeny a big splash of wine.
I threw all my ingredients into my crockpot and let it cook all day on low. Then I immediately pureed it in the pot using my immersion blender (if you want a reeeeeeeally smooth soup, feel free to use your Vitamix).
Now. This cauliflower leek soup is fantastic as is…
BUT then…
I stirred in parmesan (or Bob’s Red Mill Nutritional Yeast if you want to keep this vegan) and it literally took this soup to the next level.
BUT then…
My original potato leek soup is actually a truffle oil potato leek soup, so I stirred in some truffle oil and well… it’s truffle oil… it literally blew my mind.
The truffle oil is definitely optional, but holy cow if you like truffle oil, you’ll flip over how it tastes with this cauliflower leek soup.
BUT then (I promise this is the last one 😉 )…
I had some leftover cilantro pesto from Monday, so I decided to throw on a dollop and, you guys… just trust me, it was gooooooood.
My favorite part, however, is that you can have a big bowl of soup (2 cups!) for only 200 calories. Serve it up with a glass of wine, crackers, and The Bachelor and you’ve got the perfect evening. 😉
This crockpot cauliflower leek soup is steamy hot to keep you cozy, super easy to make, and is seriously packed with flavor and creamy perfection, without packing on the calories!
Who wants a bowl?!
– Jennifer
What are other recipes you wish were lightened up? Show me the yummy!
- 1 1/2 pounds lbs leeks chopped (about 4 leeks) (you'll have about ¾ pounds after you cut and clean them), green part removed
- 1 (16 oz) bag frozen cauliflower
- 2 stalks celery diced
- 1 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 cloves garlic minced
- 3 cups vegetable broth
- 1 1/2 cup unsweetened almond milk
- 1/2 cup white wine
- 1/2 cup shredded parmesan cheese or nutritional yeast
- truffle oil*
- Cilantro Pesto
- Place leeks, cauliflower, celery, salt, pepper, garlic, broth, almond milk, and wine into a greased crockpot. Stir to combine.
- Cover and cook on HIGH for 3-4 hours or LOW for 6-8 hours.
- After the cook time, stir in the parmesan or nutritional yeast.
- Directly in the crockpot, use an immersion blender to blend the soup until smooth. Alternatively, you can gently pour the soup into a blender and blend until smooth.
- Taste and season with salt, if necessary.
- Serve immediately with truffle oil* and cilantro pesto!
*You can add the truffle oil into the whole pot of soup (start with a 1/2 teaspoon and go from there...we used about 1 + 1/4 teaspoon) OR you can serve up the soup and let people add as much or as little truffle oil to their own serving.
**Nutritional information doesn't include truffle oil or cilantro pesto.
I can honestly say I’ve never had leeks before because I wasn’t sure if I’d like the taste! This is definitely worth trying though, especially if the cilantro pesto is on top 😉
Also, would any white wine work? I think all I have is Pinot Grigio. Thanks guys! 🙂
Oh I LOVE leeks… they’re described as having a “mild oniony taste”. Yes! Any wine is fine…I think I used a Pinot Grigio, too. 🙂 Thanks Marina!
Mmmmm wishing I had a big bowl of this deliciousness for lunch right now!
Me too, Julie…it’s all gone! 😉
This looks like a great recipe for these chilly evenings we have been having. Pinning!
Thank you so much Raquel! 🙂
Looks wonderful Jennifer! Perfect comfort food for the wintry weather!
Thanks Mary Ann!! 🙂
Hahaha! We totally need to find the person who invented the slow cooker and give them a big ‘ole hug! Love love LOVE this soup, Jennifer! Potato leek is one of my favs and cauliflower has got to be one of my favorite veggies, so the combination of the two is stellar! Plus that cilantro pesto on top?! OMG. I’ll take 700 bowls please! Pinned! Cheers, girlfriend!
Ha! Glad you’re with me 🙂 Thank you so much, Cheyanne!
What’s a substitute for the wine if you’re in a cleanse? No alcohol😁
Hi Kathy! You can just use vegetable broth 🙂
I made this but didn’t use any milk or wine. I did put a big handful of parsley in along with garlic salt and pepper plus I put in cayenne because I like it a little spicy. I used my immersion blender but kept a few chunks of cauliflower. It was smooth and delicious with no dairy added. It was awesome!
LOVE the cayenne addition!! Thanks Nancy! 🙂