Creamy cauliflower and shiitake soup

Lupus Foundation of America

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As fall nights get colder, cravings turn to warm food. And a big bowl of creamy mushroom soup not only is a perfect way to heat things up, but also packs in a lot of vegetables and nutrients.

However, while store-bought soups cut down on prep time, they also can contain more than 900 mg of sodium in just one half-cup serving, according to the American Heart Association. So if you’re going the packaged route, look for low-sodium and low-calorie products that are stock-based and heavy in vegetable content, says Stephanie Saullo, a registered dietitian with Performance Dietitian at RITTER Sports Performance.

The good news is, with the help of savory shiitake and creamy cauliflower, you can make a rich soup at home, without all the added sodium, calories, or time.

Mushrooms are a natural source of umami, the fifth taste (along with sweet, sour, bitter, and salty). They provide a meat-like texture, making them a great replacement if you’re cutting back on protein. Mushrooms also contain B vitamins, iron, and some vitamin D, while cauliflower is a source for fiber and potassium. When blended, the two take on a creamy texture without a drop of heavy cream. Curry powder and turmeric add bright spice and color to this recipe. And don’t be afraid to double the recipe. “Simply make a big batch for dinner,” Saullo says, “and then freeze the other half for a fast and healthy meal another night.”

Creamy Cauliflower and Shiitake Soup Recipe


About 6 cups

Total Time

45 minutes


  • 3 tablespoons olive oil
  • 4 cloves garlic, roughly chopped
  • ½ white onion, roughly chopped
  • ¾ lb. cauliflower florets, roughly chopped
  • ½ lb. (4 oz.) Yukon (gold) potato, peeled and cut into cubes
  • 6 cups water
  • 1 teaspoon salt-free garlic powder
  • ½ teaspoon turmeric
  • ¼ tsp salt (optional)
  • 32 (16 ozs. total) shiitake mushrooms, thinly sliced (stems removed)
  • ¼ cup cilantro (optional)
  • Red chili pepper flakes (optional)


  1. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add garlic and onion and sauté until soft, 3 to 5 minutes. Add cauliflower, potato, and water. Bring to a boil. Then, simmer covered, until potatoes are soft enough to pierce with a fork, about 20 minutes.
  2. Let soup cool for 10 minutes and blend until smooth, using a stand-up blender or handheld blender in the pot. Add spices, and stir until combined. (Return mixture to the pot if using a stand-up blender.) Cover and simmer.
  3. Heat 1 tablespoon of olive oil in a large skillet. Add half the mushrooms, careful to not crowd the pan. Cook over medium heat, stirring occasionally, until mushrooms turn golden brown, about 8 minutes. Stir into soup, and repeat with second batch of mushrooms.
  4. Serve soup immediately, topping with cilantro and chili pepper as desired. Save any leftovers in an airtight container in the refrigerator for up to a week. Or cool and freeze, in individual portions, for up to three months.

Nutritional Facts 

Serving Size: 1 cup (260 g, 9 oz)
Servings per Recipe: 6

Amount per Serving:
Calories: 110
Carbohydrate: 10 g
Cholesterol: 0 mg
Fat: 7.3 g
Saturated Fat: 1 g
Protein: 4 g
Sodium: 119 mg
Sugar: 3.3 g
Potassium: 512 mg
Dietary Fiber: 2.9 g