Cauliflower & smoked whiting chowder

Mar 17, 2015

A deliciously comforting throw-together soup that takes just 15 minutes to cook and tastes incredible. This has been my lunch for the past week, kept warm in Thermos flask and it been so delicious every time. I have made the recipe with broccoli in place of cauliflower a couple of times and both versions are equally delicicous and the great thing about having the onions, garlic and smoked fish is that you don’t need to add stock which often contain lots of nasties, just plain boiled water is perfect and the soup is still so flavoursome.

Cauliflower & smoked whiting chowder, healthy cauliflower recipe

My mum bought me a pressure cooker for Christmas and it has been one of the best additions to my kitchen. If you like soup making then I highly recommend purchasing one as it shaves of tens of minutes off your cooking time so you can make soups in 5 minutes. I’ve yet to use to experiment with cooking dried beans and lentils but it’s next on the agenda!


You can make the soup as smooth or as chunky as you like and any leftovers you can bag up and freezer for a later dose of chowder.


Share your recreations of this recipe with me on Twitter, Instagram or Facebook using the hashtag #Jessipes and tag me using @JessipesRecipes in your posts. I hope you love it!

All the healthy best,

Jess x

Cauliflower & smoked whiting chowder
Prep time
Cook time
Total time
Serves: 4
  • 2 tablespoons coconut oil
  • 1 onion, peeled and chopped
  • 8 sun dried tomatoes in oil, drained and sliced
  • 2 garlic cloves, peeled and crushed
  • A small pinch of crushed dried chilies
  • 1 medium sized cauliflower (400g), roughly chopped
  • 1 lemon, juiced
  • ½ butternut squash, peeled and chopped into 1.5cm squares
  • 500g smoked fish (I use whiting or haddock), sliced into 2cm wide strips
  • 1 handful flat leaf parsley, roughly chopped
  • Himalayan salt
  • Black pepper
  • Enough hot water to cover your vegetables in the saucepan
  1. Heat the coconut oil in a large saucepan over a medium heat and fry the onion for about 3-4 minutes, stirring frequently.
  2. Add the sun dried tomatoes, garlic and chili and fry for a further couple of minutes until the onions have started to go soft.
  3. Add the cauliflower, chopped squash and some salt, and fry for another few minutes, again stirring frequently.
  4. Pour in the hot water, bring to the boil and simmer over a low heat for 10 minutes with the lid on
  5. Add the smoked fish and cook for a further 5 minutes until the fish has gone an opaque colour right the way through.
  6. The squash should also be cooked through, pierce the squash with a fork to double check, it should go right the way through with ease.
  7. Add the juice of a lemon and half of the flat leaf coriander and gently stir.
  8. Take the soup off the heat and using a hand held blender, blend the soup until it's smooth or chunky (depending on your preferred texture). Alternatively transfer to a food processor and whizz the soup to a textured puree.
  9. Serve the soup in warm bowls and garnish with the remaining flat leaf parsley.

Hi, I’m Jess! Nutritional Therapist  & Personal Trainer, sharing workouts & nutrition made simple from my island home in Menorca. My mission? To educate & inspire people to achieve & sustain their personal health & body shape goals. I love to hike, cook, and bring inspiring people together.


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