Potato Leek Cauliflower Soup
Nothing is better on a cold night than a warm bowl of soup! This Potato Leek Cauliflower Soup is high calorie, high protein, and filled with veggies.
Soup is versatile because you can have it for lunch or dinner! You can also freeze it in small portions for a quick busy night meal.
High Calorie Meals
High calorie meals are helpful for people who struggle to gain or maintain weight or are suffering from unintended weight loss. Adding in high calorie meals to their diet, like this Potato Leek Cauliflower Soup, can help them reach their calorie goals!
Soup can be a great option for older adults who may have a hard time chewing or swallowing. Typically, pureed foods are recommended for this situation, so why not make that meal flavorful and warm like soup!
Some reasons why older adults suffer from not being able to chew or swallow are certain surgeries like dental surgery, difficulty swallowing, and illnesses or diseases. Older adults also have a hard time keeping on weight so eating enough daily calories is very important.
Other great options besides soup are smoothies, puddings, and applesauce! Our sister website, The Geriatric Dietitian, has a great book of High Calorie Smoothies and other useful resources for older adults!
Potato Leek Cauliflower Soup Ingredients
Our Potato Leek Cauliflower Soup is filled with veggies and hearty potatoes to keep you feeling full and satisfied!
- Garlic
- Cauliflower
- Olive Oil
- Cumin
- Salt
- Leeks
- Red Potatoes
- Chicken Broth
- Whole Milk
- Chives
To make this soup dairy free you can swap whole milk for a milk alternative like almond milk or even coconut milk! You can also swap the red potatoes with any other potato you have on hand.
If you’re looking for another great soup recipe, try out our Tomato Soup with Feta!
What are Leeks?
Leeks are members of the allium family, which includes onions, garlic, shallots, scallions, and chives. They look like very large scallions (aka green onions) but differ in flavor. We use leeks in our Potato Leek Cauliflower Soup to give it a mild onion flavor!
They are easy to prepare, they just require a little extra cleaning! Dirt can get trapped between the layers of the leeks, so before cooking be sure to clean and pull apart the layers. They can be cooked and treated just like an onion, and are a great swap for onions in any recipe!
Leeks can get added to salads or served as a side dish. Avoid overcooking them because they can become mushy. They can also be eaten raw!
Leeks are high in flavonoids like onions, which help support our cardiovascular health. Flavonoids are a type of polyphenol which are antioxidants that help protect our bodies from oxidative damage. They are also high in vitamin A, just one cup of leeks fulfills about 30% of your daily requirement!
Other nutrients in leeks include vitamin C, K, and B6, iron and manganese. The allium family of vegetables are great sources of these nutrients! Check your local grocery store for leeks or get them at a farmers market during the spring and summer months.
How to Freeze Soup
If you have leftovers, or decide to make a double batch, you can freeze this soup to have an easy meal on hand!
Choose airtight containers to freeze your soup. Glass containers are best but you can also use plastic tupperware. After your soup comes to room temperature, ladle the soup into containers leaving at least a ½ inch of room at the top.
Label your soup with date on it and it is good in the freezer for about six months! Reheat your soup in a double boiler so the milk doesn’t separate from the soup. Be sure to stir constantly while reheating.
How to Make Potato Leek Cauliflower Soup
Heat your oven to 400 degrees F. Slice ¼ inch off the top of the head of garlic to expose each clove. Place each head of garlic on a small piece of tin foil and drizzle with olive oil. Wrap each in foil and place directly onto the lower rack in the oven.
Roast for 35-40 minutes until the garlic is slightly browned on top and easily pierced with a fork. Cut off the root ends and thick dark green parts of the leeks. Cut them in half lengthwise and rinse under cold water, peeling the layers apart.
Leeks can have grit tucked inside so it’s important to clean between the layers! Chop the leeks into bite size pieces. In a medium bowl toss the cauliflower, 2 tablespoons of olive oil, and cumin together. Sprinkle with salt.
Roast in the oven for 35-40 minutes until the cauliflower is cooked through and golden brown, stirring halfway. While the cauliflower and garlic are roasting, heat 1 tablespoon of olive oil in a medium sized pot. Add the leek and cook over medium heat until soft and wilted, about 5 minutes.
Add potatoes, chicken broth, and ½ teaspoon of salt. Simmer until potatoes are fork tender, about 10-12 minutes. Add the whole milk and heat for another 1-2 minutes to bring up to temperature. Carefully add the mixture to a blender.
Set aside a few pieces of the roasted cauliflower to place on top of the soup (optional) and add the remaining to the blender. When the garlic is cool enough to handle, remove from skin and add to the blender. Blend until smooth.
Taste for seasoning and adjust as necessary. Add more whole milk to desired consistency. Garnish with chives. Enjoy!
Let’s Check Out the Recipe!
Potato Leek Cauliflower Soup
Ingredients
- 2 whole heads garlic
- 1 medium cauliflower head chopped into bite size pieces
- 4 tbsp olive oil divided
- 2 tsp ground cumin
- 1/2 tsp salt
- 1 cup leeks, chopped about 1 large leek
- 2 medium red potatoes peeled & diced
- 1.5 cup low sodium chicken broth
- 2 cups whole milk
- chives, for garnish
Instructions
- Heat oven to 400 degrees.
- Slice 1/4 inch off the top of the head of garlic to expose the cloves. Place each head of garlic onto a small piece of tin foil and drizzle with olive oil.
- Wrap each in foil and place directly onto the lower rack in the oven. Roast for 35-40 minutes until garlic is slightly browned on top and easily pierced with a fork.
- Cut off the root end and thick dark green parts of the leeks. Cut them in half lengthwise and rinse under cold water, peeling the layers apart. Leeks can have grit tucked inside so it is important to clean between the layers!
- Chop the leeks into bite size pieces. In a medium bowl, toss the cauliflower with 2 tablespoons of olive oil and cumin. Sprinkle with salt.
- Roast in the oven for 35-40 minutes until the cauliflower is cooked through and golden brown, stirring halfway.
- While cauliflower and garlic are roasting, heat 1 tablespoon of olive oil in a medium sized pot. Add the leek and cook over medium heat until soft and wilted, about 5 minutes.
- Add potatoes, chicken broth, and 1/2 teaspoon of salt. Simmer until potatoes are fork tender, about 10-12 minutes. Add whole milk and heat for another 1-2 minutes to bring up to temperature.
- Carefully add mixture to a blender. Set aside a few pieces of the roasted cauliflower to place on top of the soup (optional) and add the remaining to the blender.
- When garlic is cool enough to handle, squeeze the bulbs and add the soft garlic to the blender. Blend until smooth. Taste for seasoning and adjust as necessary. Add more milk to your desired consistency. Garnish with chives. Enjoy!