Cauliflower, Leek and Zucchini Soup



This is a hit at our house! Miss S eats this by the bucket load and it’s a very easy way to get in a pile of the day’s vegetable serves.  It’s also high in fibre and a vegetarian meal so excellent for weight and cholesterol management. This is easy to make, toddler friendly, easily stored in the fridge (it can also be frozen) and it’s perfect on it’s own or with a bread roll so you don’t need to do much else!


So many of you have asked me to share the recipe so here it is – just in time for the cooler months. I hope your family enjoys it as much as we do!


What you will need:

  1. 1 medium or large cauliflower roughly chopped into pieces- I tend not to waste any of the cauliflower and even add the 3younger leaves at the base
  2. 1 medium sized zucchini roughly chopped
  3. 1 leek chopped
  4. 1L low salt chicken stock (you can use vegetable stock if you would prefer)
  5. 1-2 cups of boiling water
  6. 1 teaspoon of low salt vegetable stock powder 
  7. 1 cup of grated cheese – either cheddar or parmesan (you can do a combination which is also delicious!)
  8. Pepper to taste
  9. 1 tablespoon olive oil


I do not add any salt to this dish – I have stopped adding salt completely to my cooking to try and reduce my family’s salt intake given the health issues associated with high salt intake (I also try to aim for low salt stocks/sauces) – however, if you would like to you can add salt. 


  1. In a large pot (this makes a fair bit of soup!) warm the olive oil, gently brown off the leek first for 3-4 minutes.
  2. Next add the cauliflower – allow this to brown and sweat slightly – this is key to the nutty flavour of the soup. You can intermittently cover the cauliflower as it cooks for 6=8 minutes but ensure you stir regularly to ensure none of the cauliflower gets burnt. 
  3. Once the cauliflower is ready, add the zucchini and allow all the vegetables to cook together for 5 minutes, stirring occasionally
  4. Add the chicken stock and the stock powder – bring the mixture to boil, then allow to gently simmer and cook covered for 15 minutes
  5. At this stage assess the fluid status of the soup – if the vegetables are out of the stock and not all immersed add the additional cup(s) of boiling water now
  6. Continue to cook the mixture on gentle simmer, occasionally stirring for another 15-20 minutes – you know it’s done when you push the cauliflower with your spoon and it easily mashes
  7. Next remove the pot off the heat – using a stick mixer blend the mixture together until completely smooth
  8. Return the pot back to the stove and gently simmer again – stir through the cheese and add pepper to taste
  9. Once the cheese has completely melted through (no more than 5 minutes) it’s done and ready to serve
  10. This is a great meal for a busy week ahead – easy to store and lasts a while in the fridge. It’s also easy to freeze and just as delicious upon being defrosted.