Skip to Content

21 Day Fix Cauliflower Soup with Goat Cheese | Instant Pot

21 Day Fix Cauliflower Soup with Goat Cheese | Instant Pot
636 Shares

{UPDATE: I’ve added Instant Pot instructions and WW points for this recipe!}

I’ve been on a cauliflower kick lately. It’s just such a versatile veggie…you can really eat it with anything! This 21 Day Fix cauliflower soup is pretty versatile, too…there are a couple of different ways you can make it to suit your tastes. 

The best part, of course, is the goat cheese. #goatcheeseforlife

21 Day Fix Cauliflower Soup

21 Day Fix Cauliflower Soup with Goat Cheese

If you want more robust flavors, roast the cauliflower and onion before blending (if you do this, be sure to add the olive oil you use for roasting into your container counts!). The flavor will be more complex, but be aware the soup will take on a darker brown color as a result. You could also experiment with different flavors of goat cheese (the herb goat cheese from Aldi is one of my favorites!).

This quick and easy soup makes a nice, light appetizer or a filling lunch when paired with a salad (and that will get your greens in, too) or the protein of your choice.

This recipe freezes well. You could easily double this recipe (both stovetop and Instant Pot versions) and freeze the leftovers.

Prep time: 10 minutes
Cook time: 15 minutes
Serves 4

21 Day Fix Creamy Cauliflower Soup

Ingredients:

1 large head cauliflower, rinsed, tough outer leaves removed
2-3 cloves fresh garlic, roughly chopped
2 green onions, rinsed, roots and dried ends removed
2 t. dried parsley
2-3 T. water
Sea salt and freshly ground black pepper, to taste
3-4 c. organic low-sodium, fat-free chicken or vegetable stock, divided
4 oz. log goat cheese, cut into chunks

Optional Garnish:

Sliced green onions, green parts only
Crumbled turkey bacon

21 Day Fix Cauliflower SoupDirections:

Cut up the cauliflower, stems included, into small pieces and place in a large colander. Rinse thoroughly under running water and let drain briefly when finished.

Place cauliflower in a large, microwave-safe dish with garlic, the white part of the green onions, and the dried parsley. Add 2-3 tablespoons of water and season with salt and pepper, to taste.

Cover container and microwave on high until the cauliflower is fork tender, approximately 6-7 minutes. (Actual cooking time will vary depending on microwave strength and the amount of cauliflower used, so test after 4 minutes and adjust cooking time accordingly).

Remove from microwave, and fill blender container nearly half full with the steamed cauliflower mixture. Add 1 cup stock to the blender and blend until smooth. (Make sure the blender lid is adequately vented to allow steam to escape before turning on the blender).

21 Day Fix Cauliflower SoupPour cauliflower puree into a large soup pot and repeat with the remaining steamed cauliflower mixture and stock until it has all been pureed and transferred to the pot.

Turn heat to medium and cook until the cauliflower mixture is heated through, about 5-6 minutes, while stirring occasionally. Add the goat cheese and stir until blended. Cook another minute or two, or until the soup is uniformly heated. If soup is too thick, add additional stock to reach the desired consistency. If it is too thin, continue cooking until excess moisture has been reduced.

Taste and season with additional salt and pepper, if desired. Serve immediately topped with sliced green onion or crumbled bacon.

21 Day Fix Cauliflower Soup

WW Cauliflower Goat Cheese Soup

21 Day Fix Cauliflower Soup

21 Day Fix Cauliflower Soup with Goat Cheese

Created By Carrie
This creamy Cauliflower and Goat Cheese soup is surprisingly delicious. Even non-cauliflower lovers like this! It's also 21 Day Fix and WW-friendly, as well as low-calorie and low-carb!
5 from 2 votes
Prep Time 15 minutes
Cook Time 15 minutes
Course Dinner, Soup
Cuisine American
Servings 4
Calories 153 kcal

Ingredients
  

  • 1 large head cauliflower rinsed, tough outer leaves removed
  • 2 cloves fresh garlic cloves, roughly chopped
  • 2 green onions rinsed, roots and dried ends removed
  • 2 tsp dried parsley
  • 2-3 tbsp water
  • Sea salt and freshly ground black pepper to taste
  • 4 c organic low-sodium fat-free chicken or vegetable stock, divided
  • 4 oz goat cheese cut into chunks

Optional Garnish

  • Sliced green onions green parts only
  • Crumbled turkey bacon

Instructions
 

Directions

  • Cut up the cauliflower, stems included, into small pieces and place in a large colander. Rinse thoroughly under running water and let drain briefly when finished.
  • Place cauliflower in a large, microwave-safe dish with garlic, the white part of the green onions, and the dried parsley. Add 2-3 tablespoons of water and season with salt and pepper, to taste.
  • Cover container and microwave on high until the cauliflower is fork tender, approximately 6-7 minutes. (Actual cooking time will vary depending on microwave strength and the amount of cauliflower used, so test after 4 minutes and adjust cooking time accordingly).
  • Remove from microwave, and fill blender container nearly half full with the steamed cauliflower mixture. Add 1 cup stock to the blender and blend until smooth. (Make sure the blender lid is adequately vented to allow steam to escape before turning on the blender).
  • Pour cauliflower puree into a large soup pot and repeat with the remaining steamed cauliflower mixture and stock until it has all been pureed and transferred to the pot.
  • Turn heat to medium and cook until the cauliflower mixture is heated through, about 5-6 minutes, while stirring occasionally. Add the goat cheese and stir until blended. Cook another minute or two, or until the soup is uniformly heated. If soup is too thick, add additional stock to reach the desired consistency. If it is too thin, continue cooking until excess moisture has been reduced.
  • Taste and season with additional salt and pepper, if desired. Serve immediately topped with sliced green onion or crumbled bacon.

INSTANT POT DIRECTIONS

  • Ingredients are the same, except use three cups chicken broth instead of four. You also won't need the 2 tablespoons of water.
  • Prepare turkey bacon by your preferred method.
  • Combine cauliflower, garlic, the white part of the green onions, dried parlsey, broth, sea salt and pepper in your Instant Pot. Lock the lid in place and turn the pressure valve to seal. Use the manual setting on high for 7 minutes. Once done, do a quick release and carefully remove the lid. Use an immersion blender to blend. You can also tranfer to a blender and blend that way, filling the blender up about halfway each time. Make sure the blender lid is adequately vented!
  • Once blended, transfer to another pot (or back to the Instant Pot).
  • Mix in the goat cheese until blended. You can may need to heat up the pot a bit to melt the goat cheese.
  • Serve with remaining green onions as a garnish.

Notes

21 Day Fix Container Counts (1 serving = about 1.5 cups): 1 green, 1/4 red, 1/2 blue
Weight Watchers Points (1 serving = about 1.5 cups):
Purple plan: 3 points
Green plan: 3 points
Blue plan: 3 points
If you add toppings, don't forget to add those to your points or container counts!
Did you make this recipe? Share a picture and tag @carrieelleblog on Instagram or Facebook!

Nutrition

Calories: 153kcalCarbohydrates: 11gProtein: 13gFat: 8gSaturated Fat: 5gCholesterol: 13mgSodium: 220mgPotassium: 649mgFiber: 3gSugar: 3gVitamin A: 353IUVitamin C: 71mgCalcium: 88mgIron: 2mg
Keyword 21 Day Fix, dinner, soup, Weight Watchers
Tried this recipe?Let us know how it was with a rating and review!

 

INSTANT POT DIRECTIONS

Ingredients are the same, except use three cups chicken broth instead of four. You also won’t need the 2 tablespoons of water.

Prepare turkey bacon by your preferred method.

Combine cauliflower, garlic, the white part of the green onions, dried parlsey, sea salt and chicken broth and pepper in your Instant Pot. Lock the lid in place and turn the pressure valve to seal. Use the manual setting on high for 7 minutes. Once done, do a quick release and carefully remove the lid. Use an immersion blender to blend. You can also tranfer to a blender and blend that way, filling the blender up about halfway each time. Make sure the blender lid is adequately vented! 

Once blended, transfer to another pot (or back to the Instant Pot).

Mix in the goat cheese until blended. You can may need to heat up the pot a bit to melt the goat cheese.

Serve with remaining green onions as a garnish.

Be sure to join us on Facebook for more 21 Day Fix recipes, free printables, and planning and organizing help.

636 Shares
Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe
Notify of

This site uses Akismet to reduce spam. Learn how your comment data is processed.

4 Comments
Inline Feedbacks
View all comments

5 stars
The soup is very good. I made a booboo and used too much pepper. I added Worcestershire sauce to correct that. Please note that in the printable version of the recipe in step 3 you do not mention to put in the broth in the IP instructions and there is a typo of saly instead of salt.

Great recipe! Can you tell me how many calories it is per serving?

This site uses Akismet to reduce spam. Learn how your comment data is processed.

4
0
Would love your thoughts, please comment.x