Cauliflower Leek Soup

If ever there was a creamy comforting bowl of flavourful nutrient dense goodness it is this soup right here! I especially love the simplicity of this soup with the creaminess coming from the healthy fat coconut milk (you won’t taste the coconut) instead of dairy, which you won’t miss. The bay leaves and nutmeg give this soup a gentle ‘holiday’ feel and the leek and garlic offer a depth of flavour which makes this soup an easy favourite to crave.

Cauliflower Leek Soup mise en place/ food prep
On the stove

Although there’s a couple of steps here, I promise you they are well worth it and actually don’t take very long at all. Also, for easy no-cook (quicker than take-out), we freeze batches of this soup to simply pop into the pot for an easy lunch or dinner. I love pairing this soup with my crispy crunchy grain free Honest To Goodness Crackers and a big leafy green side salad with a healthy fat dressing. I’m always looking for the 5 to thrive!

Blending the soup

Enjoy this soup all year round in any season. It is loaded with cauliflower which contains sulforaphane found in cruciferous vegetables (and highest in broccoli sprouts). Sulforaphane increases glutathione and helps to activate our Nrf2 detoxification pathway. Glutathione is key in optimising immune function, detoxification and reducing inflammation. The Nrf2 protein lives inside every cell of our body and is responsible for switching on genes as a master regulator of anti-oxidative responses.

Emerging studies in the scientific literature show the promising effects on sulforaphane as researchers discover that it may reduce risk of cancer, cardiovascular disease and possibly neurodegenerative disease. These diseases are associated with ageing. Nrf2 helps to deactivate the genes involved in inflammation and activates antioxidant genes, which slows the ageing process. YES please! It prevents DNA damage and our cells becoming senescent. Enjoy!

Cauliflower Leek Soup

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Recipe by Priscilla Soligo Course: Mains, Soups

Prep time: 20 minutes
Cook time: 30 minutes
Serves 4


  • 960g 4 Cups Vegetable Broth

  • 600g 5 Cups Cauliflower, broken into florets

  • 180g 1½ Cups Leek, thinly sliced white to light green part

  • 120g ½ Cup Full fat Coconut Cream, canned

  • 30g 2 Tbsps Avocado Oil

  • 20g 5 Garlic cloves, minced

  • 9g 1 Tbsp Onion Powder

  • 2g ½ tsp Unrefined salt

  • 1g ½ tsp Ground Nutmeg

  • 2 Bay Leaves

  • Pinch Fresh Black Pepper

  • Optional Pinch Sprinkling nutmeg & leek chiffonade


  • On the stove on medium heat in a medium pot, heat the avocado oil. Add in leek, garlic and sautéed for 3 minutes with the lid on while stirring occasionally.
  • Add in cauliflower and cook for another 5 minutes with the lid on.
  • Add in the veggie broth, onion powder and bay leaves and bring to a boil. Reduce the heat and simmer for 10 minutes or until the cauliflower softened.
  • Whilst simmering, add in the coconut cream, nutmeg, salt and pepper. Stir for a couple of minutes.
  • Remove from the heat. Discard the bay leaves.
  • Using a high speed blender, blend the soup until creamy smooth. Transfer the soup back into the pot and serve warm with an (optional) sprinkling of nutmeg on top to garnish.


  • Storage: Soup freezes well for months, or keep in the fridge for up to one week.

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