Traditional recipes

Cauliflower and rice soup recipe

Cauliflower and rice soup recipe

  • Recipes
  • Dish type
  • Soup
  • Vegetable soup
  • Cauliflower soup

This cauliflower and basmati rice soup is an easy and budget-friendly recipe that will satisfy even the heartiest of appetites.

6 people made this

IngredientsServes: 4

  • 475ml chicken stock
  • 1 large head cauliflower, chopped
  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 3 cloves garlic, chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon lemon juice
  • 1 pinch salt and cracked black pepper to taste
  • 300g cooked basmati rice
  • 3 spring onions, chopped

MethodPrep:30min ›Cook:15min ›Ready in:45min

  1. Bring chicken stock to the boil in a large pot. Add cauliflower, onion, celery, carrots and garlic; cover and steam until carrots are tender, about 10 minutes.
  2. Transfer cauliflower mixture and some chicken stock to a food processor or blender. Add soy sauce and lemon juice. Cover and hold lid down with an oven glove; puree mixture until smooth.
  3. Pour pureed mixture back into the pot. Season with salt and pepper. Stir in cooked rice. Garnish with chopped spring onions.

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Lemon Chicken and Cauliflower Rice Soup

I’m sticking with the soup theme this week and this Lemon Chicken and Cauliflower Rice Soup is right up there with the Curried Butternut Squash and Cauliflower Soup on the flavor scale. It’s a completely different kind of soup, so if creamy soups aren’t your thing and you prefer a soup with meat, then this is the one for you!

I’ve been wanting to try making the Greek lemon chicken and rice soup also known as Avgolemono. You all know I’m a big fan of Greek food, so it was time to test out one of their traditional soups. Of course there’s really nothing traditional about the version of the recipe I created, but the idea is still there and most of the key ingredients.

I wanted this to be an easy soup, but one that had plenty of flavor. A lot of times, soup can be lacking in flavor if it isn’t cooked for a long period of time. I assure you that this is not one of those soups. Even though the ingredient list is on the shorter side for a soup, there are two in here that give it a punch of flavor.

Lemon is the key ingredient. It adds a sharp citrus bite to the soup that pairs perfectly with the other crucial ingredient, fresh dill. While looking at multiple recipes for the traditional Avgolemono soup, I didn’t find any that called for dill. However, it seemed to me like it would be a great addition since lemon and dill are a classic flavor pairing. I definitely think it was the right move adding it in! So much freshness to go along with the lemon. I always feel like soup needs some sort of fresh herb added in.

The soup is broth based, but another key ingredient and one you may not have expected is eggs. The eggs are tempered into the broth so they don’t scramble, because no one wants scrambled egg soup. They give it a little creaminess and rich flavor without the use of dairy.

I decided to use cauliflower rice in the soup versus regular rice for a few reasons. First and foremost, I love cauliflower rice. It’s also a great way to add a vegetable into this soup, greatly reduces the carbs if that’s important to you and the cooking time is faster. The texture that you would get from rice is still there and since rice alone really doesn’t have much flavor you won’t be missing anything. This is a great soup to try if you’re looking for something a little different than the traditional chicken and rice soup.

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1/10th of recipe (about 1 1/3 cups): 108 calories , 2.5g total fat (1g sat fat) , 677mg sodium , 8g carbs , 2g fiber , 3.5g sugars , 12.5g protein

Green Plan SmartPoints® value 1*
Blue Plan (Freestyle&trade) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*

Prep: 25 minutes
Cook: 45 minutes


10 cups reduced-sodium chicken broth

2 cups roughly chopped cauliflower (or HG Alternative)

6 cups chopped spinach leaves

1 lb. raw extra-lean ground beef (4% fat or less)

1/2 cup finely chopped onion

1/3 cup egg whites (about 3 large eggs' worth)

1/4 tsp. each salt and black pepper


Add 4 cups broth to an extra-large nonstick pot. Bring to a boil.

Meanwhile, in a large bowl, combine all meatball ingredients. Evenly form into 30 meatballs, each about 1 inch in diameter.

Carefully add meatballs to the pot, and return to a boil.

Reduce to a simmer. Cook for 5 minutes, or until meatballs are cooked through.

Meanwhile, pulse cauliflower in a blender until reduced to rice-sized pieces.

Carefully add remaining 6 cups broth to the pot. Add carrots, celery, and onion. Return to a boil.

Reduce heat to low. Add cauliflower rice. Stirring occasionally, cook until cauliflower rice is tender and all other veggies have softened, about 8 minutes.

Add spinach, and stir until wilted.

HG Alternative: Instead of blending 2 cups of roughly chopped cauliflower into rice-sized pieces, use 1 3/4 cups of premade cauliflower rice or crumbles, like the kinds by Trader Joe's and Green Giant.

HG Tip:Freeze leftovers in single servings! Divide soup into microwave-safe containers. Once cool, cover and freeze. Reheat in the microwave or in a small nonstick pot.

Cauliflower Recipes

These homemade crispy baked cauliflower buffalo wings are a hit with both vegans and meat eaters. Serve them at a party, and see how fast they disappear!

If you’ve never tried cauliflower rice before, this is a great place to start. It’s a quick and easy side dish that tastes surprisingly similar to mac and cheese and pairs well with the main course.

These delicious barbecue wings are baked, not fried. They’re a great healthy snack instead of French fries or onion rings, whether you’re on a weight loss diet or not.

For a low carb alternative to baked potato soup, this thick and creamy cauliflower soup will satisfy your comfort food cravings, without all the extra fat and calories.

Main Dish Cauliflower Recipes

This super easy cauliflower alfredo recipe is so rich and savory, you will never believe it isn’t full of heavy cream. Serve it over pasta, rice, or roasted vegetables.

For a healthy dinner the whole family will love, try this simple cauliflower pizza recipe. It can be vegan, keto, oil free, and gluten free, with just 5 ingredients.

Feel free to throw in some avocado, sautéed zucchini, or diced roasted sweet potato. Or give the tacos a protein boost by adding chickpeas, smoked tofu, or black beans for a completely vegetarian healthy meal.

A sweet, sticky, savory, crispy lemon cauliflower recipe that tastes like your favorite American Chinese restaurant takeout and is so much healthier. The sauce is also good on steamed broccoli or tofu.

This lightened up creamy, cheesy, secretly healthy cauliflower macaroni recipe is perfect for feeding a crowd.

The basic veggie burger recipe is a weeknight staple in our home. You can bake, fry, or grill the burgers, and leftover patties can also be frozen. Serve with a salad and sweet potato fries to complete the meal.

Whip these four easy cauliflower recipes up for Sunday meal prep – you cook just once and get a wholesome meatless dinner or lunch for the entire week!

One of the most popular plant based dinner ideas on my blog is this sticky roasted sesame cauliflower, with an addictively sweet and yummy ginger sesame sauce that can be mild or spicy and will make you think of the sesame chicken at Panda Express, just without the meat.

Yes, there really is hidden cauliflower in this moist chocolate cake recipe. And absolutely nobody can ever guess!

Chicken and Cauliflower Rice Soup with All the Herbs

Our detox version of a classic chicken and rice soup is lighter and brighter, but it still comforts. Finishing the soup with lots of herbs and fresh lemon juice is key, so don’t skip it.

3 tablespoons extra virgin olive oil

4 cloves garlic, roughly chopped

2 cups cooked shredded chicken

2 cups cauliflower rice (about ½ head)

any combination of fresh parsley, tarragon, dill, cilantro, and mint, roughly chopped

1. Heat the olive oil over medium heat in a large pot. Add the onions and garlic and a pinch of salt. Sauté for about 5 minutes, until fragrant and translucent. Add the carrots and fennel. Sauté for another 5 to 10 minutes, until tender. Add the chicken stock and bring to a boil, then reduce to a simmer. Add the cauliflower and chicken 5 to 10 minutes before serving, just to heat the chicken through and gently cook the cauliflower—it should be al dente.

2. Ladle into bowls, top with lots of herbs, and squeeze a few lemon wedges over the top.

How to Make this Healthy Cauliflower “Rice” Soup:

  1. In a medium bowl combine curry, turmeric, garlic powder, cumin, paprika and red pepper flakes. Add cauliflower rice and mix to coat. Set aside.
  2. Heat olive oil in a large pot or dutch oven over medium heat. Add onions and garlic and sauté until onions become transparent (about 5-6 minutes). Add cauliflower and cook for 2 minutes. Stir in carrots, celery and ginger. Add broth, bring to a boil, then turn down heat and allow to simmer (covered) until veggies are tender ( about 15- 20 minutes).
  3. Add coconut milk and chopped kale and continue to cook until kale is wilted and bright green ( about 2 minutes). Salt and pepper to taste. Serve in bowls and garnish with fresh cilantro and chopped peanuts.

Keep things easy and use already prepared Cauliflower “Rice”

  • To keep prep time to a minimum I’d suggest using already prepared cauliflower “rice”. It’s available in many grocery stores now in the fresh (usually near the bagged lettuce) or frozen vegetable sections. I’d also suggest (one of my favorite kitchen hacks) using frozen diced onion. Frozen onion has been a game changer for me! I’m not a big fan of cutting onions so when it makes sense (like when cooking soup) I like the convenience of using the frozen version. Sub in ½ cup of frozen diced onions for 1 small onion.

If you don’t have access to already prepared cauliflower rice it’s no problem. You can make the “rice” yourself by cutting a head of cauliflower into florets. Working in batches add the cauliflower florets to a food processor or blender and pulse until the cauliflower resembles rice.

Flavor Booster

  • I like to mix the cauliflower “rice” with all the spices ( curry, turmeric, garlic powder, cumin, paprika and red pepper flakes) and cook it for a few minutes before adding the vegetable broth because I think it helps give the “rice” some extra flavor. You’ll definitely want to add salt and pepper to taste. Be generous with the pepper it helps with the absorption of curcumin found in turmeric (a potent antioxidant).

Can you use frozen vegetable to make this soup?

Absolutely! sub in any or all frozen versions of vegetables listed. You’ll want about 3-4 cups of veggies in total.

This recipe is very flexible. Feel free to substitute different vegetables . Some suggestions are broccoli, peas, diced bell pepper or diced potatoes. Or add extra protein by adding some garbanzo beans or cubed tofu.

Skinnylightful Turkey Meatballs and Cauliflower Rice Soup

Delightfully healthy and super delicious, this is such a satisfying main course soup. Cauliflower rice works wonders instead of noodles or rice. Each large serving has only 238 calories, 7 grams of fat and just 1 Blue WW Freestyle SmartPoints and 3 Green WW SmartPoints.Enjoy!

Ingredients for Meatballs:

¾ pound 99% fat-free ground turkey

⅓ cup onion, shredded or minced fine

3 tablespoons fresh dill, chopped

Ingredients for Chicken Soup:

1 (48 oz) container Swanson’s reduced-sodium chicken broth (6 cups)

1 tablespoon + 1 teaspoon olive oil

1 (16 oz) bag riced cauliflower, see shopping tips

Fresh ground pepper, to taste

3 tablespoons fresh dill, chopped

1. Preheat oven to 350 degrees. Line a baking sheet with foil and coat with cooking spray.

2. To make the meatballs: Place turkey, ⅓ cup minced onions, egg, 3 tablespoons fresh dill and a little salt and pepper in a bowl and combine gently, using your hands. With a small scoop or melon baller, shape into small meatballs and drop onto baking sheet. Create 16 meatballs. They don’t have to be perfectly round. Bake for about 15 minutes, until cooked through. Remove from oven and set aside.

3. In a medium bowl, add celery, carrots and onions. Cook in microwave for about 6 minutes to soften.

4. In the meantime, prepare soup. Coat a large, nonstick pan with cooking spray. Add olive oil and heat over medium heat . Add cauliflower rice and sauté until softened, about 6 minutes. Stir often. Add softened vegetables from microwave and mix well. Continue to sauté for 6 minutes. Stir in chicken broth, thyme, sage and a little black pepper, to taste. Bring to a boil, turn heat down to simmer and cook for 8 minutes. Add cooked meatballs and 3 tablespoons fresh dill. Combine. Simmer for 2 minutes.

5. Each serving, 2 cups total including 4 meatballs. This soup freezes great.

Makes 8 cups total and 4 main course servings.

Healthy Benefits
Cauliflower, which belongs to the same family as cabbage, is an excellent source of Vitamin C, Vitamin B-Complex, fiber and minerals including iron and calcium.

Prep Tips
I recommend buying already prepare riced cauliflower. If desired, here are directions for making your own: Wash and dry 1 head of cauliflower. Remove core and coarsely chop into florets. Blot with paper towels to completely dry. Place half of cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous. Be sure to not over process or it will get mushy. Add to a large bowl. Repeat processing with remaining cauliflower. Or, using the largest holes on a box cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice. One head cauliflower, shredded into very small pieces makes about 4-5 cups cauliflower rice. Any extra cauliflower rice, freezes well.

Shopping Tips
Trader Joe’s sells a 16 ounce bag of riced cauliflower. You will love it. It saves you a lot of time not having to prep the cauliflower. In addition, many supermarkets such as Target and Walmart carry Green Giant’s (16 oz) bag of cauliflower crumble in the produce section.

WW Freestyle SmartPoints
WW SmartPoints
3- Green
WW Points Plus 6

How to Make Muffins or Waffles

There's no bread at all in these easy cauliflower muffins/tots or waffles. It's just another fun way to use frozen cauliflower rice. You'll find all types of seasoned options at the grocery store and they can be adapted to make this type of recipe. Break up any frozen rice clumps and follow the recipe below as stated.

Slow Cooker Chicken and Cilantro Lime Cauliflower Rice Soup

I’m always surprised at how versatile my recipes can be. Sometimes, the original recipe can end up being somewhat of a base for another recipe too. For example, cauliflower rice on its own as a side dish? It’s amazing. For paleo dieters, it’s extremely popular as an alternative to rice. However, when you happen to make too much cauliflower rice, just know that it can be made into delicious soup as well, like this slow cooked chicken cilantro lime cauliflower rice soup.

How to Make the Best Low Carb Chicken Cauliflower Rice Soup

I”m so excited when it comes to this soup because it’s so incredibly tasty! I actually have this meal pretty often because it turns out perfectly each time.

It starts with the chicken, onion, garlic, celery, olive oil, chicken broth, diced tomatoes, and chili pepper. Season this with some oregano, cumin, salt and pepper and set your slow cooker to low.

With the lid on, cook on low for 4-5 hours. Remove the lid and just watch as your chicken falls apart! It should break apart easily with your fork.

My Cauliflower Soup Turned Out Very Thick –Is This Okay?

In case your cauliflower soup ended up being thicker than you intended, there’s an easy fix for this. Simply add more chicken broth to make it less thick.

I actually don’t mind it when it’s very dense because it could be made into a dip for my paleo tortilla chips. The cauliflower adds a lot of volume to the soup, which really thickens up when there’s not much broth to it. The result is a thick, paste-like consistency that I personally love.

Can I Freeze This Cauliflower Rice Soup?

You can freeze this cauliflower rice soup in a few easy steps. The best way to keep it is to separate the broth from the rest of the soup. You can do this by straining the liquid out and then transferring the wet part of the soup into one container and the ‘dry’ part of the soup into another container.

This will prevent the ingredients in the soup to soak up all the moisture, which leaves you with almost the exactly the same texture when you’re ready to reheat it again.

Is Cauliflower Rice Healthier Than Regular Rice?

The cauliflower rice in this soup is the paleo-approved alternative to white rice. Rice has a high glycemic index (1) which basically means that it can raise your blood sugar levels significantly. Unlike regular white rice, cauliflower has a lower glycemic index thanks to its fiber content, making it the healthier choice not just for paleo dieters but also for people with diabetes or are at risk for obesity.

This veggie-packed pizza swaps out the flour for a combo of cauliflower “rice” and ground almonds. It's a clever way to make a crust that's gluten-free.

We'll end our list of the best cauliflower recipes with this flavorful side. Toss sautéed cauliflower with barley and buttery gigante beans, and you've got one addictive salad.

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