Most cream based soups are made with high fat dairy and cream products. Both dairy and cream can contribute excessive amounts of calories and fat. Fortunately I have some healthier ingredient substitutions for cream based soups – cauliflower and Greek yogurt! You might be thinking Cauliflower for a creamy soup?! When this high fiber vegetable is cooked for a long period of time it becomes soft and can be easily made into a pureed consistency. The Greek yogurt is a lower fat substitution for the cream that offers additional protein.
One of my favorite (and typically unhealthy) soups is baked potato soup. My recipe for Cream of Cauliflower and Potato Soup is a much healthier substitution for baked potato soup. You could even consider adding a small portion of reduced-fat cheddar cheese or some other favorite veggies to the soup.
The potatoes are not pureed for this recipe. I added the diced potatoes to the pureed cauliflower mixture. I typically like to leave the skin on potatoes when possible in recipes for added nutrition. I originally tried this recipe with the skin on, however to maintain the creamy consistency I would recommend to peel the potatoes before you cook them.
What is not to love about this recipe that can be made in under 30 minutes?!
Kristen Smith, Registered Dietitian