Recipe description
June 6, 2026
Cauliflower Leek Bean Soup
Cozy, fiber-rich soup to support gentle, gut-friendly digestion.
High Fiber
Protein Rich
82%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Includes diverse plant foods (cauliflower, leeks, beans).
- Balanced with protein and fiber for gentle digestion.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Cauliflower
1
cup
Leek
1
piece
Bean, broad
1
tablespoon
Olive oil
2
tablespoon
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Garlic
2
clove
Instructions
1
Chop the cauliflower and leek into small pieces.
2
In a large pot, heat the olive oil over medium heat.
3
Add the chopped cauliflower, leek, and minced garlic to the pot and sauté for about 5 minutes.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce the heat and add the beans, thyme, salt, and pepper.
6
Simmer for 15-20 minutes until the vegetables are tender.
7
Blend the soup until smooth using an immersion blender or transferring to a regular blender.
8
Taste and adjust seasoning if necessary. Serve warm.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
14 g
Protein
38 g
Carbohydrates
12 g
Fiber
7 g
Sugar
8 g
Fat
1 g
Saturated fat
1.0 g
Salt
FAQ
Is this soup vegan?
Yes, as long as you use vegetable broth and omit any dairy.
What makes this soup gut-friendly?
It combines fiber from cauliflower, leeks, and beans, plus prebiotic fibers that support gut microbes.
Can I freeze leftovers?
Yes. Cool, store in airtight containers. Freeze for 2–3 months; thaw and reheat gently.
How can I adjust the texture?
Add more broth to thin it; simmer longer to thicken; or mash some cauliflower for extra body.
Can I substitute ingredients if I don’t have leeks, cauliflower, or beans?
Yes—use onions instead of leeks; any white beans or other legumes; cauliflower florets can be swapped as needed.
Is it gluten-free and dairy-free?
Yes, when made with gluten-free broth; the base is dairy-free.
What broth should I use?
Vegetable broth is best; chicken broth can be used, but it changes the dish.
Can I cook this in a slow cooker or Instant Pot?
Yes—sauté the vegetables first, then cook until tender; adjust times for your device.
What toppings or sides go well with it?
Whole-grain bread or crusty bread and fresh herbs; a squeeze of lemon for brightness.