This easy and simple cauliflower soup is thick and creamy even with no dairy (so no milk, no cream). How do we do that? We added potatoes and blended them until they are practically a mousse. Simple ingredients, easy-to-make, vegan and gluten-free as always. This time paleo-friendly as well. Are you ready for a quick cauliflower potato carrot soup?
You can do so many amazing things with cauliflower, like gnocchi, pizza crust, vegan chicken wings, vegan steak and so on. Making cream of cauliflower soup should definitely be on the top of your list. We love all kinds of soups and we are adding more and more soup recipes like our daughter’s favorite Vegan Spinach Soup or my husband’s favorite Vegan Cabbage Soup with Sausages or one of my favorite Simple Creamy Pumpkin Soup.
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How to make vegan cauliflower soup?
You need only 6-ingredients. Nothing fancy or hard to get. Whole foods all the way: onion, garlic, cauliflower, potatoes, carrots, and vegetable broth.
Prepare your vegetables – step 1
Take the leaves off the cauliflower and cut them into florets. If the florets are big, you can cut them in half or into quarters. You can even use the stem if you cut it as small as 1 * 1 inch.
Peel and finely chop the onion and the garlic.
Peel and dice the potatoes and carrots. You can shorten the cooking time by dicing the potatoes and carrots smaller like 1 * 1 inch. You will blend them at the end so no need to be nice, they just need to be small and even.
Making vegan cauliflower soup – step 2
Cook onion and garlic in olive oil and cook them until soft and glassy (photo #1). When they are ready, add the diced carrots and potatoes and stir for a minute (photo #2). Add cauliflower florets and stir for a minute (photo #3). Pour the vegetable broth and add the seasoning: cumin, pepper, and salt (photo #4).
Cook until veggies are soft (photo #5) and blend it with a hand blender or regular blender (photo #6). Or to get an unbelievably smooth, mousse-like cream soup use a high-power blender like Vitamix. (When we made the video we still had only a hand blender, but now we have a Vitamix, and “Oh My God” – as would Janice say in Friends. The difference is bewildering.
Nutritious cream of cauliflower soup
Why does a lot of people like cauliflower? It is a cruciferous vegetable after all. Well, it is low in calories but high in nutrients. Not surprising at all why it became such a huge hit in the vegan/vegetarian diet.
Cauliflower contains some of almost every vitamin and mineral that you need. – Read more about its health benefits in this Healthline article.
In short, low in calorie, high in fiber, loaded with Vitamin C and K, and a great source of antioxidants. You can get to know this veggie through a lot of vegan recipes like cauliflower mince as ground beef, cauliflower rice, cauliflower pizza crust, cauliflower mac and cheese, cauliflower mash, or cauliflower hummus. Which one is your favorite?
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What to serve with cauliflower soup?
We tried it with so many different garnishes like
- breadsticks (I like these Schar gluten-free breadsticks)
- croutons or crackers
- seeds, chopped nuts or trail mix
- sauteed mushroom and eggplant
- vegan bacon bits
- canned legumes (any beans or lentils) for added protein if need-be
- veggie balls/veggie patties
What is your favorite cauliflower soup garnish?
FAQs and Substitutions
What other veggies I can add to this cauliflower soup?
I would add only other root vegetables like 1 parsnip, 1 rutabaga or 1 celeriac (celery root) as they will not alter the taste that much.
Can I use other onion?
Yes, you can use yellow, white or red onion even leek.
How long does cauliflower soup last in the fridge?
3-4 days tops.
Can I freeze cauliflower soup?
Yes, you can. However, I find that after thawing the texture of dishes with potatoes in them slightly altered.
This Cream of Cauliflower Soup recipe is vegan/vegetarian and gluten-free, so meat-free, dairy-free and egg-free. It also fits within the paleo diet. This recipe is WFPB-friendly (whole foods plant-based) if you cook the vegetables directly in veggie broth.
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More comfort food recipes
You can browse through our vegan and gluten-free lunch and dinner recipe gallery or our Quick Vegan Meals collection or check out
- Best Vegan Cabbage Lasagna
- Nut-free Vegan Mac and Cheese
- Best Vegan Chili with Beans and Millet
- Meatless Shepherd’s Pie
- Homemade Marinara Sauce for Spaghetti and Pizza
What more you need to try it? If you’re ready, watch this short video:
Vegan Cauliflower Soup
Ingredients
- 1 Tbsp Olive oil
- 1 Onion (medium)
- 3 cloves Garlic
- 3 Potatoes (medium) 350 g
- 2 Carrots (medium) 120 g
- 1 head Cauliflower 700 g
- 85 fl oz Veggie broth 2,5 l
- 1 tsp Cumin
- 1/2 tsp Salt and pepper (each or to taste)
Instructions
Prepare your vegetables - step 1
- Take the leaves off the cauliflower and cut them into florets. If the florets are big, you can cut them in half or into quarters. You can even use the stem if you cut it as small as 1 * 1 inch.
- Peel and finely chop the onion and the garlic.
- Peel and dice the potatoes and carrots. You can shorten the cooking time by dicing the potatoes and carrots smaller like 1 * 1 inch. You will blend them at the end so no need to be nice, they just need to be small and even.
Making vegan cauliflower soup - step 2
- Cook onion and garlic in olive oil and cook them until soft and glassy.
- When they are ready, add the diced carrots and potatoes and stir for a minute.
- Add cauliflower florets and stir for a minute.
- Pour the vegetable broth and add the seasoning: cumin, pepper, and salt.
- Cook until veggies are soft and blend it with a hand blender or regular blender. Or to get an unbelievably smooth, mousse-like cream soup use a high-power blender like Vitamix.
Recipe Notes
- breadsticks (I like these Schar gluten-free breadsticks)
- croutons or crackers
- seeds, chopped nuts or trail mix
- sauteed mushroom and eggplant
- vegan bacon bits
- canned legumes (any beans or lentils) for added protein if need-be
- veggie balls/veggie patties
Kushigalu
Soup looks so beautiful. Love the flavors here. Yum!
My Pure Plants
Thanks for your kind words.
Chef Mireille
I like that you used other vegetables besides just cauliflower. The creamy consistency is so smooth and amazing, Would definitely love to try this soup.
My Pure Plants
Thank you. Let us know how you like it.
Tayo
I love the versatility of cauliflower and can’t wait to try this. A friend of mine is vegan and I know she’ll really appreciate this soup. Thanks so much for sharing!
My Pure Plants
It is actually accidentally vegan as we had this recipe from ages ago.
Danielle
Now that I have this recipe in front of me, I am sooooo ready for the fall 🙂 Delicious, creamy and warming – just what I prefer in the last quarter of the year. Great to see it is super healthy, too!
My Pure Plants
Thank you. I love fall flavors and recipes so much.
Vegan Cook
If one is trying to go low carb, or more vegan protein, they might try pureeing some cooked white beans, to make it creamy, instead of using potatoes. One could also make cauliflower stew, by not pureeing it at all (leaving the veggies chunky), and thickening the broth with a tbs of non GMO cornstarch mixed in a tbs of water, to make the broth gravy like. If cornstarch, is too processed, then arrowroot powder might work too, One could also roast the veggies b4 using them, to soften them & make flavors more complex. This is a good recipe, for serving many different ways, such as all chunky, half pureed & half chunky, all pureed, roasted or not roasted, thickened, or not thickened. Also, since the end result, is a yellowish color, one could add a little bit of Turmeric, for it’s health benefits and to deepen the color. Add some poultry spice/herbs [vegan], or chick-un broth, and some diced chick-un & pasta, to make a creamy chick-un noodle soup!
My Pure Plants
Yes, you’re absolutely right. This soup can be enjoyed with so many different ways. I love white beans as they have a natural taste but gives any recipe a nice protein boost. I use them e.g in our Beetroot Burger recipe. And kudos for noodle soup! That sounds lovely!
plant.well
Yum! This looks great and perfect with fall coming up – beautiful photos!
My Pure Plants
Thank you.
Chris Collins
I’m always on the hunt for new soup recipes around this time of year, will definitely be giving this a go!
My Pure Plants
Be sure to let us know how you like it.
David
Yum! I love a creamy soup. Nice presentation with the croutons too. Coincidence that I just shared a vegan cauliflower based recipe this morning too!
My Pure Plants
Great minds think alike – they say.
Kristen
This soup is so good! Thank you for the great recipe!
My Pure Plants
Thanks for stopping by.
Demeter
This soup is so creamy and delicious! The perfect way to cozy up on a chilly day.
My Pure Plants
I think so too. 🙂