Lean Beef and Cauliflower Cheeseburger Soup

This American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 45 minutes, serves 6 people. Serve steaming hot in deep bowls, garnished with fresh diced tomatoes, green onions, and a sprinkle of raw reduced-fat cheese. Pairs excellently with a side …

Cuisine: American Type: Dinner Time: 45 min Servings: 6 Calories: 352 per serving
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Nutrition Information

Each serving contains approximately 352 calories and 37.0g of protein. Macronutrients include 15.0g carbohydrates and 16.0g fats per serving.

Per Serving

Calories
352
Protein
37.0g
Carbohydrates
15.0g
Fats
16.0g

Total

Calories
2088
Protein
219.0g
Carbohydrates
87.0g
Fats
96.0g

Ingredients

This recipe requires 16 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Lean Ground Beef (90% lean)
    90% lean or leaner, crumbled, browned, and drained
  • 1.0 whole Cauliflower
    large head, cut into small bite-size florets (replaces potatoes)
  • 4.5 cup Low Sodium Beef Broth
    divided use (soup base + vegetable sauté)
  • 1.0 whole Yellow Onion
    medium size, finely diced
  • 2.0 whole Carrots
    medium, peeled and diced
  • 2.0 whole Celery
    stalks, diced
  • 3.0 clove Garlic
    fresh, minced
  • 1.0 tbsp Tomato Paste
    unsalted
  • 0.75 cup Non-fat Plain Greek Yogurt
    at room temperature (replaces heavy cream)
  • 1.5 cup Reduced Fat Sharp Cheddar Cheese
    freshly shredded, divided for soup and garnish
  • 1.0 tbsp Worcestershire Sauce
    low sodium
  • 1.0 tsp Dijon Mustard
    smooth
  • 0.5 tsp Salt
    kosher, or to taste
  • 0.5 tsp Black Pepper
    freshly ground
  • 2.0 whole Roma Tomatoes
    diced, for fresh garnish
  • 2.0 whole Green Onions
    stalks, thinly sliced for garnish

Instructions

Follow these 7 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Kitchen Setup and Temperature Management

  1. Remove 0.75 cup (180g) of Non-fat Plain Greek Yogurt from the refrigerator to allow it to reach room temperature, ensuring a smooth finish without curdling.
  2. Set out a large Dutch oven or heavy-bottomed soup pot, a cutting board, a chef's knife, a vegetable peeler, and measuring cups.
  3. Gather all ingredients on the counter arranged by use: vegetables, beef, broth, spices, and dairy.

2. Vegetable Mise en Place

  1. Wash 1 head cauliflower, 2 carrots, 2 celery stalks, 2 Roma tomatoes, and green onions.
  2. Cut the cauliflower head into small, bite-sized florets, discarding the tough stem.
  3. Finely dice 1 medium yellow onion.
  4. Peel and dice 2 medium carrots and dice 2 celery stalks.
  5. Mince 3 garlic cloves.
  6. Dice 2 Roma tomatoes and thinly slice 2 green onions for garnish, setting them aside in small bowls.

3. Protein and Sauce Preparation

  1. Freshly shred 1.5 cups (170g) of reduced-fat sharp cheddar cheese. Divide into 1 cup for the soup and 0.5 cup for garnish.
  2. Measure 4.5 cups (1080ml) of Low Sodium Beef Broth. Separate about 0.25 cup (60ml) for sautéing vegetables later.
  3. Measure out 1 tbsp (15ml) tomato paste, 1 tbsp (15ml) Worcestershire sauce, 1 tsp (5ml) Dijon mustard, 0.5 tsp (2.5ml) salt, and 0.5 tsp (2.5ml) black pepper into a small prep bowl.

4. Brown the Beef

  1. Heat the large pot over medium-high heat.
  2. Add 1.5 lb (680g) lean ground beef. Cook, crumbling it with a wooden spoon, until fully browned and no pink remains.
  3. Drain the excess fat from the pot and transfer the cooked beef to a separate plate or bowl.

5. Sauté Vegetable Base

  1. In the same pot over medium heat, add the reserved splash of beef broth (approx. 0.25 cup/60ml) to deglaze lightly.
  2. Add the diced onion, carrots, and celery. Sauté until the vegetables begin to soften.
  3. Stir in the minced garlic and sauté for just 30 seconds until fragrant, being careful not to burn it.

6. Build and Simmer

  1. Add the remaining beef broth, cauliflower florets, and the prepared bowl of spices (tomato paste, Worcestershire, mustard, salt, pepper) to the pot.
  2. Increase heat to bring the mixture to a boil.
  3. Reduce heat to low, cover, and simmer until the cauliflower is tender.

7. Final Creaming and Serving

  1. Stir the cooked ground beef back into the soup.
  2. Remove the pot from the heat completely. This is crucial to prevent the yogurt from curdling.
  3. Stir in the 0.75 cup (180g) room temperature Greek yogurt and 1 cup (113g) shredded cheddar cheese until melted and creamy.
  4. Taste and adjust salt and pepper if needed before serving.

Plating

  1. Warm deep soup bowls or wide-rimmed pasta bowls to ensure the soup stays steaming hot when served.
  2. Ladle the soup generously into the center of each bowl, filling about three-quarters full, and immediately wipe the rims with a clean damp cloth to remove any drips.
  3. Place a neat mound of the reserved reduced-fat sharp cheddar cheese directly in the center of the bowl so it begins to melt into the hot broth.
  4. Scatter the fresh diced Roma tomatoes and thinly sliced green onions around the cheese mound, using the red and green colors to create a vibrant contrast against the creamy soup.
  5. Finish with a final crack of black pepper over the top and serve immediately while the garnish is fresh and crisp.

Family Beverage

Iced herbal tea with fresh lemon slices or sparkling water with cucumber

Alcohol Beverage

Medium-bodied Pinot Noir or a light craft Lager

Serving Suggestions

Serve steaming hot in deep bowls, garnished with fresh diced tomatoes, green onions, and a sprinkle of raw reduced-fat cheese. Pairs excellently with a side of mixed green salad with vinaigrette.

Notes

Potatoes are substituted with cauliflower and heavy cream with Greek yogurt to drastically reduce calories and carbs while boosting protein. Sauté vegetables in a splash of broth instead of oil for a heart-healthy base.

Storage

Cool the soup rapidly to room temperature, ideally within two hours, to ensure food safety. Transfer the soup to clean, airtight containers and refrigerate immediately. Keep the fresh garnishes—diced tomatoes and green onions—in separate small containers to maintain their crisp texture. The soup will remain fresh and safe to eat for up to 3 to 4 days in the refrigerator.

Freezing

Ladle the completely cooled soup into freezer-safe bags or rigid containers, leaving at least an inch of headspace to allow for expansion. Seal tightly and label with the date; freeze for up to 3 months. Since this soup contains Greek yogurt, thaw it slowly overnight in the refrigerator and reheat gently over low heat, stirring constantly, to prevent the dairy from separating or curdling.

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