A quick soup recipe that will keep you asking for “More Please!”

written by Chef Raphael 12th June 2012

After citrus fruits, cauliflower is your next best natural source of vitamin C, an antioxidant that appears to help combat cancer. It’s also an important warrior in the continuous battle our bodies wage against infection. Cauliflower is also notable for its fibre, folic acid, and potassium contents, proving it’s more nutritious than its white appearance would have you believe. Cauliflower may also be a natural cancer fighter. It contains phytochemicals, called indoles, that may stimulate enzymes that block cancer growth.

With that said, I find it sad to walk in the vegetable section of the supermarket and see vegetables like cauliflower going to waste and how beneficial it could be to our wellbeing. On the other hand, I wouldn’t blame people for not recognising the benefits. I remember when I was young, mum used to kill(lack of a better description) the cauliflower while cooking it in the typical kikuyu way of mixing everything up in a stew form. I grew to hate cauliflower and alot of vegetables(like most kids still do) coz of how they were cooked but now that I’m all grown up and informed thanks to among other people like, one Mr. GOOGLE, and my instructors @ college I have come to appreciate vegetables like the cauliflower.

Today I’m gonna share this recipe I came up with that’s so simple and straight forward that you should appreciate especially during this cold weather we are experiencing and July is not yet here with us lol!


  • 2 Cauliflower(small) about 450 gm when cut
  • 1 Bunch Spinach(small)
  • 3 Garlic cloves
  • 1 Onion(medium)
  • ⅓ Tablespoons Butter
  • 1 ½ LitresWater
  • 2 Pinches Salt(large)
  • Pepper( to taste)
  1. Chop up your onion and garlic and cut the cauliflower into florets, the smaller the better.
  2. With all ingredients ready and gathered together, Light up the stove and over a medium heat, cook the onion and garlic till they turn translucent. This should take about two minutes. The idea is to avoid the onion from browning.
  3. Add the cauliflower, give it a quick stir and cook for about 2 minutes. Add the spinach and stir as well.
  4. Add the water, seasoning and bring to a boil while covered.
  5. When it starts to boil, reduce the heat just enough to make the soup simmer while covered.
  6. After about 20-24 minutes, the cauliflower should be tender enough to blend. Check by taking a bite into one.
  7. In a food processor or blender, blend the soup in batches depending on the blender size, till its all smooth and green in colour.
  8. Return the soup to the pot and bring back to a boil. Check the seasoning and serve hot. You may add cream at this stage but the soup at this time is smooth and velvety to the palet.
  9. Garnish by dusting with kidogo paprika or a dollop of cream.

Chef Raphael’s tip

You can sub the spinach with broccoli.

To avoid the soup being too light, blend the soup with less of the liquid used during cooking and adding more to your desired consistency.

Visit and like my page on facebook and get more recipes, pictorial guides and cooking tips. www.facebook.com/chefraphael

You may also like

Leave a Comment