Fruits and Veggies - Fresh Canned Frozen

Cauliflower ‘n’ Cheddar Soup

Cauliflower and Cheddar Soup

From the Strive for Five at School! Resources

Adapted from Dairy Goodness at

Yield: 12

Portion: 1/2 cup (125 mL)

Cost per serving: $0.43


1 tbsp (15 mL) canola oil

1 tbsp (15 mL) non-hydrogenated margarine

1/2 cup (125 mL) onion, chopped

3–4 cups (500 g) cauliflower, chopped (1 small or 1/2 medium)

2 cups (500 mL) water

1/4 tsp (1 mL) chicken bouillon powder

1 x 12-oz can (1 x 370-mL can) 1% evaporated milk

2 cups (500 mL) 1% milk

1/4 tsp (1 mL) pepper

1 1/2 cups (375 mL) low-fat cheddar cheese, grated

1 Melt the non-hydrogenated margarine with the oil in a soup pot over low heat. Add the onion and sauté until soft.

2 Wash and chop the cauliflower and add to the onion.

3 Add the water and the chicken bouillon powder. Simmer until the cauliflower is soft.

4 For a smooth soup, purée the mixture with a hand blender or in batches in a food processor. Return the mixture to the pot.

5 Add the evaporated milk and 1% milk and blend well. Take care not to let the soup boil, as the milk will separate.

6 Serve in bowls with 2 tbsp (15 g) of the grated cheddar cheese sprinkled on top. Add a whole wheat roll for a complete meal.


The chicken bouillon powder provides the sodium in this soup recipe. No extra salt is needed. If possible, use low-salt bouillon powder, which contains about 25 per cent less sodium than regular bouillon powder. Bouillon packets or cubes may be used instead of bouillon powder. Each packet of bouillon contains 1 1/2 tsp (5 g) of bouillon. If using bouillon cubes, crumble the cube and measure accordingly.

This vegetable/milk combination may be prepared as a smooth soup or as a chunkier version, if desired. A variety of vegetables, fresh or frozen, may be substituted for the cauliflower. Peas, carrots, broccoli, or a mixture such as carrots with parsnips all make tasty versions of this recipe.

Did You Know?

  • Cauliflower, as its name implies, is a flower growing from a plant. The heavy green leaves that surround the head protect the flower buds from the sunlight. The lack of exposure to sunlight does not allow chlorophyll to develop. Therefore, colour is not produced and the head remains white.
  • Most of the Nova Scotia-grown cauliflower is sold in the Maritimes. Nova Scotia produces about 100 hectares of cauliflower each year.
  • Cauliflower comes from the Latin words "caulis," meaning "stalk", and "floris," meaning "flower".