Photo by: Randy Mayor; Lydia DeGaris-Pursell

Cauliflower and Red-Pepper Chowder

This tastes better after it's chilled for a few hours and the flavors have had a chance to meld. Leaving a portion of the soup chunky gives the finished product a hearty consistency. Serve with baguettes or breadsticks.

  • Yield: 5 servings (serving size: 2 cups)


  • 1 tablespoon butter
  • 2/3 cup minced shallots (about 4 large)
  • 1/2 cup sliced celery
  • 2 none (14 1/2-ounce) cans vegetable broth
  • 1 1/2 cups water
  • 6 cups finely chopped cauliflower florets (about 1 head)
  • 2 cups finely chopped red bell pepper (about 2 medium)
  • 1 cup finely chopped peeled red potato
  • 1 none bay leaf
  • 1 cup 2% reduced-fat milk
  • 1/2 teaspoon black pepper
  • 3 tablespoons minced fresh or 1 tablespoon dried basil
  • 5 tablespoons fat-free sour cream


Melt the butter in a Dutch oven over medium heat. Add shallots and celery; cook 5 minutes, stirring constantly. Add broth and water; bring to a boil. Add cauliflower, bell pepper, potato, and bay leaf; return to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in milk and black pepper. Cool slightly; discard bay leaf.

Place 1 1/2 cups soup in a blender or food processor; process until smooth. Pour the pureed soup into a large bowl. Repeat the procedure with an additional 1 1/2 cups soup. Add the remaining soup to the pureed soup, and stir in basil. Return the soup to the pan, and bring to a boil over medium-high heat, stirring frequently. Remove from heat. Spoon 2 cups soup into each of 5 bowls; top each serving with 1 tablespoon sour cream.

Nutritional Information

Amount per serving
  • Calories: 168none
  • Calories from fat: 31%
  • Fat: 5.7g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.3g
  • Protein: 8.6g
  • Carbohydrate: 24.8g
  • Fiber: 5.3g
  • Cholesterol: 15mg
  • Iron: 1.5mg
  • Sodium: 809mg
  • Calcium: 130mg

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Cauliflower and Red-Pepper Chowder Recipe