During the colder months of the year, there are few things more relaxing than curling up with a nice bowl of hot soup. The problem is… Store and restaurant-bought soups are loaded with sodium, which can lead to blood pressure issues and weight gain. So, I’m here to give you a healthy alternative that’s homemade AND lectin-free.

This particular soup is a healthy twist on a classic, and it’s a classic for a reason! Leek and potato soup is warming, comforting, and wonderfully filling. But for those who don’t know, potatoes are LOADED with lectins, so I wanted to make an alternative that got rid of the excess lectins, while still providing the above benefits and tasting amazing. In order to do this, I got rid of the typical potatoes and replaced them with cauliflower.

Cauliflower makes a great substitute here for several reasons.

  • First, it is extremely lectin-light. Cauliflower is a cruciferous vegetable, and in my opinion, cruciferous vegetables are incredible for your digestive tract and actually help you to digest other foods.
  • Second, the high Vitamin K content in cauliflower helps to reduce inflammation. As if these benefits weren’t enough already, the sulforaphane in cauliflower has been linked supporting blood pressure and kidney function.

Apart from cauliflower and its many benefits, this recipe is loaded in leeks, a member of the onion family that’s high in inulin, a powerful prebiotic. That means eating this soup feeds more than your body… it’s feeding those gut bugs, too.

So, do yourself a favor and try this cauliflower soup recipe alternative, your health will thank you!

cauliflower soup recipe | Gundry MD

Leek and “Potato” Soup Recipe – serves 6-8


  • 3 tablespoons extra virgin olive oil
  • 1 pound leeks, cleaned and chopped
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 1 large head of cauliflower, cut into 2 inch florets
  • 2 quarts homemade or salt free chicken or vegetable stock
  • ¼ cup grated parmesan (optional, but delicious)
  • 1 bay leaf
  • ½ teaspoon fresh nutmeg
  • 1 teaspoon fine sea salt, or more to taste
  • 2 teaspoons coarse black pepper
  • finely chopped chives or thyme for garnish


  1. Heat the olive oil over medium high heat in a large soup pot. Add leeks, celery, garlic and cauliflower, along with the nutmeg, salt and pepper and saute over medium, stirring regularly until leeks begin to wilt.
  2. Add stock, parmesan, and the bay leaf, and cook, covered, for 35-45 minutes, until cauliflower is very tender.
  3. Blend using a stick blender, or transfer into a regular blender and blend until smooth (work in batches as to not overfill the blender.)
  4. Once pureed, return to the heat and cook an additional 10-15 minutes.
  5. Serve garnished with chopped herbs and parmesan

Always looking out for you,

Dr. Gundry

For more delicious, lectin-free recipes, click:

The Secret to Skinny Chili (Easy Recipe They’ll All LOVE)

Appetizing & Easy Creamed Spinach Recipe (The Gundry Way)