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Here’s a delicious “smart weapon” you can use in your fight against fat that is so tasty and so easy and–because cauliflower is in season right now– is also incredibly inexpensive.

In Los Angeles this week, organic cauliflower at the area farmers’ markets is going for about $2 for a 2 to 3 pound head.  At the local Kroger supermarket, Ralph’s, it’s selling for 99 cents a pound.  And according to this week’s ad for Southern California’s 99 Cents Only Stores, 2 pound heads of cauliflower are selling for, you guessed it, only 99 cents.

But its low in-season price isn’t the only reason cauliflower is  a great deal for you.  Like other cruciferous vegetables–kale, cabbage, broccoli and Brussels sprouts–cauliflower is nutrient dense… packed with anti-oxidant vitamin C, potassium, fiber, folic acid and a sulfur compound called sulforaphane, which may also protect against cancer.

And, with just a few cups of broth, a bit of non-fat yogurt and a punchy combination of Moroccan spices–including the anti-oxidant and anti-inflammatory spice turmeric–you can transform that clever head of cauliflower into a rich and creamy soup that is packed with flavor but has a mere 30 calories a cup!

Remember, to lose weight and keep it off for life, you want to Eat Like You Shop….and when you add up the calories, cost and nutrition, it’s easy to see why this bargain of a soup is truly golden!


1 medium to large head of cauliflower, roughly chopped

1 large shallot, sliced

1/2 t  turmeric

1/2 t  cumin

1/2 t  paprika

6 c chicken broth

1/4 c plain fat-free yogurt

Squeeze of fresh lemon

fresh flat leaf parsley minced

fresh cilantro, minced

cayenne pepper (optional)

Ezekial bread croutons (optional)

Heat a non stick pan over medium heat and spray with cooking spray.

Add shallot and cauliflower and cook just a few minutes so that shallot begins to sweat.

Add turmeric, cumin and paprika and stir. As the spices heat up , their flavors and aromas will bloom.

After a few minutes, add the chicken broth and cover the pot and cook for 30 minutes.

When cauliflower is very, very soft, remove pot from heat and use your immersion stick blender to puree.  Blend in 1/4 c of non fat  yogurt, 1 T at a time, until dissolved.

Squeeze a bit of lemon and taste for seasonings, adding more lemon or salt if necessary.

To serve, sprinkle with minced parsley and cilantro and top with a few croutons made of toasted Ezekiel low-glycemic bread.

Add a tiny bit of cayenne pepper if you’d like more heat.


About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
This entry was posted in Fit For Kids, Quickies, Skinny Snacks, Souper Skinnies and tagged , , , . Bookmark the permalink.


  1. Julie says:

    Does this freeze well? I wasn’t sure with the yogurt.

  2. I am looking forward buying some cauliflower to try your recipe. I am from Morocco and I know the taste of this combination of spices. Can’t wait!!!

  3. Meg says:

    This is DELISH and SO easy to make! Loved it! Thanks, Lisa!

    • Lisa McRee says:

      So glad you liked it, Meg! Remember, it’s SOOOO low in calories and filling, it makes a great snack in between meals…. If you keep it in your “inventory,” you’ll always have a skinny option to reach for instead of reaching for something else! 🙂 xolmc

  4. Cathie White says:

    Ah, with one kid there with YOU! I am finally taking the time to look at your work!! I am salivating right now. Can’t wait to try out your stuff and drop these dreaded 10 – 20 lbs!!! Yay!
    See you in the am!

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