Friday and Sunday Lunch: Cauliflower Soup

Whip up this recipe on Prep Day and you'll have two days of satisfying lunches!

This recipe was developed specifically for Dr. Oz's 21-Day Weight-Loss Breakthrough diet plan. Make this on Prep Day for Friday and Sunday's lunches.

Level: Easy


  • 1 c. chopped onion
  • 2 celery stalks
  • ¾ tsp. dried thyme
  • a pinch of coarse salt
  • ½ tsp. pepper
  • 2½ tbsp. olive oil
  • 3 Garlic cloves
  • 4 c. cauliflower
  • 1½ c. 2% milk
  • 1 5-oz package baby spinach
  • 1 lb. silken soft tofu (drained and patted dry)
  • 1½ tbsp. lemon juice
  • 2 tsp. Dijon mustard
  • 1 tbsp. plain 2% Greek yogurt
  • 1½ tbsp. sunflower seeds


  1. ON PREP DAY, Cook 1 cup chopped onion, 2 celery stalks (chopped), ¾ tsp dried thyme, a pinch of coarse salt, and ½ tsp pepper in 2½ Tbsp olive oil in a pot over medium heat, stirring, until softened, 4 min.
  2. Add 3 garlic cloves (sliced); cook 1 min more.
  3. Stir in 4 cups cauliflower and 1½ cups 2% milk.
  4. Simmer, covered, until cauliflower is tender, 10 min.
  5. Add one 5-oz package baby spinach and simmer, covered but stirring occasionally, until just wilted, 2 min.
  6. Stir in 1 lb silken soft tofu (drained and patted dry), 1½ Tbsp lemon juice, and 2 tsp Dijon mustard. In batches, purée soup in a blender until smooth.
  7. Let cool. Transfer to a container and freeze.
  8. TO MAKE FRIDAY AND SUNDAY'S LUNCHES, Reheat 2 cups of the Cauliflower Soup.
  9. Top with 1 Tbsp plain 2% Greek yogurt and 1 ½ Tbsp sunflower seeds.

This recipe originally appeared in the January/February 2017 issue of Dr. Oz The Good Life.

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