Diabetic Cooking

Cauliflower Almond Soup – Stack’s Holiday Favorite

Cauliflower and almonds are a food match made in heaven. Using almond-cashew cream in place of regular heavy cream creates a rich soup without all the saturated fat. Almond-cashew cream is sold in the health food section of the grocery store.

Read more about chef Jennifer Stack here.



  • 2 tablespoons almond oil
  • 2 stalks celery, chopped (about 1 cup)
  • 1 leek, white and light green parts, sliced (about 1/2 cup)
  • 1 small head of cauliflower separated into florets (about 4 cups)
  • 3/4 teaspoon kosher salt
  • 1 quart low-sodium chicken broth
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 3/4 cup almond-cashew cream
  • 1/4 cup chopped parsley
  • 1/2 cup sliced almonds, toasted


1. Heat the almond oil in a large soup pot over medium heat. Add the celery and cook until it begins to soften. Add the leak and continue to cook until both vegetable are soft.

2. Steam a few cauliflower florets and set aside for garnish. Add the remaining cauliflower, broth, salt, pepper, and nutmeg to the vegetable mixture and bring it to a boil. Simmer until the cauliflower is soft, about 10 minutes.

3. Puree the soup in a blender or food processor. Stir in the almond-cashew cream. Serve each bowl of soup garnished with 1 tablespoon of the parsley, 2 tablespoons of the almonds and a few of the reserved cauliflower florets.

Yield: 4 servings .

Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 195 calories, Carbohydrates: 14 g, Protein: 7 g, Fat: 14 g, Saturated Fat: 1.5 g, Sodium: 274 mg, Fiber: 4.5 g

Recipe courtesy of Chef Jennifer Stack.