Low Acid Cauliflower Soup

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This soup is smooth, creamy, and naturally non-acidic. It blends soft, simmered cauliflower with almond milk and a mild, low-sodium broth for a GERD-safe meal. There are no tomatoes, onions, or spicy seasonings — just simple ingredients that are gentle on digestion and ideal for those following a reflux-friendly diet. It’s light yet satisfying, and ready in 30 minutes.

Ingredients Needed:

• 1 medium head cauliflower: cut into small florets, softens easily when cooked
• 2 tablespoons olive oil: reflux-friendly, alkaline-forming fat
• 2 cups low-sodium vegetable broth: no tomato, no garlic/onion added
• 1–2 cups unsweetened almond milk: gentle on the stomach, adds creaminess
• Fresh parsley or dill (optional): adds freshness without acidity
• White pepper or no pepper (optional): mild and GERD-safe alternative to black pepper
• Salt (optional): use sparingly or omit for full digestive comfort

How To Make Low Acid Cauliflower Soup:

Sauté the Cauliflower:
Heat olive oil in a large pot over medium heat. Add cauliflower florets. Cook for 5–7 minutes, stirring, until they begin to soften.

Add Broth and Simmer:
Pour in the vegetable broth. Bring to a low simmer. Cook uncovered for 15–20 minutes until cauliflower is soft and tender.

Blend Until Smooth:
Remove from heat. Use an immersion blender or carefully transfer to a blender. Puree until smooth and creamy.

Add Milk and Season:
Stir in unsweetened almond milk. Add a pinch of white pepper or salt if desired, but keep it mild.

Serve and Garnish:
Ladle into bowls and top with chopped fresh parsley or dill for a light, refreshing finish.

Recipe Tips:

• Use almond milk, not oat milk, for better reflux-friendly results
• Choose a vegetable broth with no garlic, onion, or tomatoes
• For extra creaminess, blend longer or add more almond milk slowly
• Avoid black pepper — try white pepper or skip for full GERD safety
• Always taste before adding salt — most broths have enough flavor

How to Store & Reheat:

Room Temperature: Don’t leave out for more than 2 hours
Fridge: Store in a sealed container for up to 4 days
Freezer: Freeze in portions for up to 3 months. Thaw in the fridge and reheat gently on the stove

Nutrition Facts (Approximate, per serving):

• Calories: 110
• Sodium: 160 mg
• Protein: 3 g
• Fat: 7 g
• Carbs: 10 g
• Fibre: 3 g
• Sugar: 2 g

FAQs:

Is cauliflower soup OK for acid reflux?
Yes. Cauliflower is low acid and gentle when cooked. This soup uses reflux-friendly ingredients with no tomato, onion, or spice.

What milk is best for low acid soup?
Unsweetened almond milk is best. It’s non-acidic and soothing for those with GERD.

Can I use oat milk instead?
Oat milk is more acidic than almond milk. For acid reflux, almond milk is the safer choice.

Is black pepper safe for GERD?
No. Black pepper can trigger reflux. Use white pepper or skip it entirely for better digestive comfort.

Can I make this ahead of time?
Yes! This soup keeps well in the fridge and freezer, and reheats beautifully.

Try More Recipes:

• Low Acid Zucchini Soup
• Low Acid Butternut Squash Soup
• Low Acid Pumpkin Soup