Vegan Cauliflower Soup Recipe - Real + Vibrant (2024)

Published: Oct 10, 2019 · Updated: Apr 7, 2020 by Sapana Chandra, MS, CHC · 31 Comments

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Satisfy your craving for a cozy, warm soup with this thick and creamy vegan cauliflower soup. It comes together in 45 minutes and is loaded with veggies. This delicious soup is a perfect addition to any meal, or can be enjoyed alone, and made ahead of time!

Vegan Cauliflower Soup Recipe - Real + Vibrant (1)

Note: This recipe was originally published on October 23, 2016. Since then, it’s been freshened up with new pictures, commentary, and made even more delicious!

If you love creamy soups but trying to skip the cream, you're going to love this vegan cauliflower soup recipe. Here are just a few reasons:

Simple ingredients. This simple cauliflower soup only calls for a few, whole ingredients.
Loaded with veggies. Even if you're not a big fan of cauliflower, you'll be amazed by the delicious flavor created by blending it with garlic, onions, and other ingredients.All of the ingredients work together to make one creamy and delicious comforting soup.
Creamy without the cream. This soup calls for cashews as a delicious dairy-free alternative. If for any reason you prefer not to use cashews, you can skip them altogether.
Freezer-friendly recipe. It's easy to prepare in advance and store in the freezer for when you're ready to enjoy it.

The added nutrition and fiber make it theperfect addition to your meal ordelicious enough to enjoy alone as a light meal.

Ingredients you'll need

To make this soup, you'll need the following ingredients:

Oil: I use avocado oil
Yellow onion: peeled and diced
Garlic: minced or smashed. Alternatively, you can also use ½ teaspoon garlic powder.
Cauliflower: trimmed and cut into florets
Vegetable broth: while this soup calls for vegetable broth as the main liquid ingredient to simmer the vegetables in, you can also use water if you don't have any broth on-hand.
Unsweetened almond milk: or any other unsweetened milk, such as cashew milk, oat milk, or hemp milk.
Raw cashews: rinsed and drained
Sea salt and black pepper: to taste

Vegan Cauliflower Soup Recipe - Real + Vibrant (2)

How to make a vegan cauliflower soup

Cauliflower soup is so easy to make! Prepare the ingredients, saute, simmer, and blend.

1. Sautee garlic and onion: start by warming up oil in a large pot over medium-low heat. Add the onion and garlic and cook for 5-7 minutes until the onions are fragrant and start to appear translucent.

2. Add remaining ingredients: Add cauliflower florets, cashews, vegetable broth, milk, and salt.

3. Simmer: Cover and simmer until the cauliflower is tender, about 25-30 minutes.

4. Blend: Turn off the heat. Carefully transfer the cooked ingredients into a blender and puree until it’s smooth. Transfer back into the pot. Alternatively, use an immersion blender.

5. Adjust seasoning and serve: Adjust seasoning, if needed. While it's now ready to serve, I like to warm it up a bit since the process of blending can cool down the soup.

Vegan Cauliflower Soup Recipe - Real + Vibrant (3)

Storage and reheating

To store: Store in an airtight container for 3 days in the fridge.

To reheat: When ready to enjoy, warm in a saucepan over medium heat.

To freeze: store in the freezer for up to 3 months. I recommend dividing the soup into serving sizes so you can easily reheat it. Thaw before reheating.

Ingredient suggestions and variations

Roast the cauliflower: for a deeper flavor, roast the cauliflower before making the soup. While it will take a little longer to roast the cauliflower, making the actual soup will be quicker!

Add herbs: for added flavor, try adding herbs like parsley, cilantro, chives, thyme, or rosemary.

Soak cashews: Soak in water for 30 minutes. Rinse well and drain before using them in the recipe, especially if you'll be blending the soup in a standard blender.

Add spices: while I find that only salt and pepper are needed for this soup, you may add spices to boost the flavor. I recommend paprika, cayenne pepper, or even hot sauce.

Vegetable broth: For added flavor, use vegetable broth instead of water.

Make it cheesy: for a cheesy flavor, add ¼-1/2 cup of shredded cheese cheddar, parmesan, mozzarella, provolone, or gruyere. Note: the soup will no longer be vegan.

Vegan Cauliflower Soup Recipe - Real + Vibrant (4)

More easy soup recipes

Vegan Black Bean Soup
Sweet Potato and Kale Soup
Butternut Squash Soup
Creamy Sweet Potato Soup
Instant Pot Lentil Soup

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Vegan Cauliflower Soup

5 from 24 votes

Print Pin Rate

Prep time: 10 minutes minutes

Cook time: 35 minutes minutes

Total time: 45 minutes minutes

Servings: 6

Calories: 77kcal

Author: Sapana Chandra

This vegan cauliflower soup is a delicious dairy-free staple any time of the year, but especially during the cooler months of the year. It’s velvety, smooth, comforting, so easy to make, and packed with flavor.

Ingredients

▢ 1 tablespoons oil, I use avocado oil
▢ 1 medium yellow onion, diced
▢ 2 cloves garlic, minced
▢ 1 large head of cauliflower, trimmed and cut into florets
▢ 4 cups vegetable broth
▢ 1 cup unsweetened almond milk
▢ ¼ cup raw cashews, rinsed and drained
▢ 1 teaspoon sea salt, to taste
▢ ¼ teaspoon black pepper, to taste

Optional toppings

▢ 1 tablespoon thinly sliced green onions
▢ 1 tablespoon chopped herbs, such as thyme, cilantro, parsley, chives
▢ 1 teaspoon extra-virgin olive oil

Instructions

Heat oil in a large pot over medium-low heat. Add the onions and garlic and cook until translucent, about 5 minutes. Add cauliflower florets, cashews, vegetable broth, milk, and salt.
Cover and simmer until the cauliflower florets are tender, about 25-30 minutes. Turn off heat.
Carefully transfer the cooked ingredients into a blender and puree until it’s smooth and creamy. Transfer soup back into the pot. Alternatively, use an immersion blender to process until smooth and creamy.
Adjust seasoning, if needed. Ladle the soup into bowls, garnish, and serve.

Notes

Vegetable broth: Add more vegetable broth if the soup is too thick. You may need to adjust seasoning.
Store: Store in an airtight container for 3 days in the fridge.
Freeze: Store in the freezer for up to 3 months. I recommend dividing the soup into serving sizes so you can easily reheat it. Thaw before reheating.
Reheat: When ready to enjoy, warm in a saucepan over medium heat.

Nutrition

Calories: 77kcal, Carbohydrates: 5g, Protein: 1g, Fat: 6g, Saturated Fat: 1g, Sodium: 914mg, Potassium: 62mg, Fiber: 1g, Sugar: 2g, Vitamin A: 260IU, Vitamin C: 2mg, Calcium: 58mg, Iron: 1mg

Course: Soup

Cuisine: American

Tried this recipe?Mention @realandvibrant and hashtag #realandvibrant!

More Soup Recipes

Black Bean Soup
Coconut Chickpea Curry
Instant Pot Tomato Soup
Sweet Potato and Kale Soup

About Sapana Chandra, MS, CHC

Sapana Chandra is a certified health coach, author of Plant Power Bowls, and founder of Real +Vibrant. Here you’ll find simply delicious vegetarian recipes with step-by-step photo instructions – recipes you’ll be excited to enjoy and share with your loved ones.

Reader Interactions

Comments

Samantha wells says
March 15, 2022 at 10:13 am
I love the thought of this soup, I have just started a weight loss journey an I am looking for soups.
I will definitely be trying this one. Thank you for making your recipes available.
Reply
BENSON says
March 01, 2021 at 10:20 am
This was so delicious! We found this on the clevermeal.com 15 healthy soups under 200 calories and have so far done the beet + parsnip, thai coconut, and the lentil soups - all have far exceeded my expectations, but this one is narrowly my favorite so far. We also thought it needed some spice and added chili flakes and ground pepper (i just saw your recommendation for paprika, cayenne, hot sauce and will give that a try next time).
Reply
- Sapana Chandra, MS, CHC says
  March 01, 2021 at 6:30 pm
  So glad you enjoyed it, Benson! Thank you for sharing!
  Reply
Charlie says
June 08, 2020 at 7:33 am
I made this the other night. As we were not concerned about it being vegan, I used whipping cream instead of milk.
It is quick and easy to make, but I will use the food processor the next time. I just used an immersion blender.
Reply
- Sapana Chandra, MS, CHC says
  July 13, 2020 at 12:37 pm
  So glad to hear you enjoyed it, Charlie! I appreciate your feedback!
  Reply
Susan says
December 04, 2019 at 5:17 pm
OMG this is so good. I added sautéed mushrooms on top and this is gonna be my new favorite dish. Yummmmm!
Reply
- Sapana Chandra, MS, CHC says
  December 06, 2019 at 5:04 pm
  So glad you enjoyed it, Susan! The sauteed mushrooms sound like a delicious topping!
  Reply
Sara says
October 15, 2019 at 6:06 am
This sounds delicious, but I have a question. If I couldn't use almond milk due to an allergy, what substitution would you recommend? Thanks for your time with answering, I can't wait to have a warm bowl of this on a cold day!
Reply
- Sapana Chandra, MS, CHC says
  October 25, 2019 at 2:44 pm
  Hi Sara, simply swap out the almond milk with water or more vegetable broth! I hope you enjoy it.
  Reply
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Julia says
October 15, 2019 at 5:58 am
Soups are my go to lunches in winter so I am always on the lookout for new recipes. Thanks for the inspiration!
Reply
- Sapana Chandra, MS, CHC says
  October 25, 2019 at 2:44 pm
  So happy to hear, Julia!
  Reply
Danielle Wolter says
October 15, 2019 at 3:39 am
what a great idea to add cashews to this soup! it sounds just delicious.
Reply
- Sapana Chandra, MS, CHC says
  October 25, 2019 at 2:44 pm
  Thank you! So glad you're a fan!
  Reply
Dannii says
October 15, 2019 at 2:52 am
This is one of my favourite winter soups. So comforting.
Reply
- Sapana Chandra, MS, CHC says
  October 25, 2019 at 2:44 pm
  So happy to hear, Dannii!
  Reply
Jeannette says
October 15, 2019 at 12:37 am
I LOVE cauliflower soup and this recipe is just the one I need! Can't wait to try this! Thanks for sharing!
Reply
- Sapana Chandra, MS, CHC says
  October 25, 2019 at 2:45 pm
  So happy to hear, Jeannette!! Hope you enjoy it.
  Reply
Emese says
October 11, 2019 at 3:34 am
I also have a cauliflower soup recipe but I haven't thought of adding cashews. It must be so tasty with it. Thanks for sharing.
Reply
- Sapana Chandra, MS, CHC says
  October 11, 2019 at 12:37 pm
  Cashews add extra creaminess. I hope you enjoy it, Emese!
  Reply
Tisha says
October 11, 2019 at 3:25 am
Cauliflower soup is such a great creamy soup for this cold weather coming up!
Reply
- Sapana Chandra, MS, CHC says
  October 11, 2019 at 12:37 pm
  It truly is!
  Reply
Amy says
October 11, 2019 at 3:05 am
I love cauliflower soup, it's so creamy and comforting!
Reply
- Sapana Chandra, MS, CHC says
  October 11, 2019 at 12:37 pm
  Thank you, Amy! So glad you enjoyed it.
  Reply
Michelle says
October 11, 2019 at 12:22 am
I think cauliflower soup is one of my all-time favourite soups! This one looks gorgeous, I love the idea of using soaked cashews, too. Will definitely be adding this to my weekly meal plan.
Reply
- Sapana Chandra, MS, CHC says
  October 11, 2019 at 12:38 pm
  So happy to hear, Michelle. This cauliflower soup is definitely a Fall favorite of mine.
  Reply
Liz says
October 10, 2019 at 7:49 pm
I love anything cauliflower!! I'll have to try this soup!
Reply
- Sapana Chandra, MS, CHC says
  October 11, 2019 at 12:38 pm
  I hope you enjoy it, Liz!
  Reply
Karly says
January 25, 2019 at 7:57 am
This looks so creamy and delicious! Thanks for sharing!
Reply
- Sapana Chandra says
  January 25, 2019 at 8:03 am
  Thank you, Karly! I hope you give it a try!
  Reply
Marcie says
November 21, 2018 at 8:08 am
Oh this looks tasty! I love creamy soups, but since I'm lactose intolerant, they don't always love me back! This sounds easy, too!
Reply
- Sapana Chandra says
  November 26, 2018 at 11:59 am
  Thanks so much! I hope you love it!
  Reply

Vegan Cauliflower Soup Recipe - Real + Vibrant (2024)

FAQs

Why is my cauliflower soup bland? ›

If your cauliflower soup is bland, there's a good chance you didn't use enough salt! You can add more, just a 1/4 teaspoon at a time, until it tastes more flavorful. You can also brighten the flavor by adding a splash of lemon juice (just 1 to 3 teaspoons) or some ground black pepper.

Get More Info ›

What is the name of the French soup made from cauliflower? ›

Cauliflower Soup (Creme du Barry)

Is cauliflower soup OK for IBS? ›

For some people with IBS, the high mannitol load in cauliflower can make their gastrointestinal symptoms worse. If you're following the elimination phase of the low FODMAP diet - steer clear for now. But once you get to challenging, this soup might be a great option!

Tell Me More ›

Can cauliflower soup cause bloating? ›

Cruciferous Vegetables

Vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are high in sulfur and can cause bloating and gas.

Read On ›

Why is my homegrown cauliflower bitter? ›

While cauliflower plants grow best in full sun, cauliflower crowns can become discolored and bitter when exposed to too much light as they grow. For this reason, most gardeners cover up or “blanch” immature cauliflower heads a few weeks before they intend to harvest their cauliflower crop.

How do you reduce the bitterness in cauliflower? ›

To mellow the flavor, soak the entire head (leaves removed) in cold, salted water for 30 minutes before steaming. Some of the bitter components will leach out. Soaking cauliflower will also give your cauliflower a snow-white appearance.

Know More ›

How do you fix bland vegetable soup? ›

Add acidity: A squeeze of lemon or lime juice, a dash of vinegar, or a splash of wine can brighten the flavors of a soup and make it taste more complex. Experiment with different cooking methods: Roasting or caramelizing vegetables before adding them to the soup can bring out thei.

Get More Info Here ›

What to add to flavorless vegetable soup? ›

When I think of vegetable soup, I think of a thin, flat-tasting soup with no fat — aka, no flavor! Here's how we fix that in this Vegetable Soup recipe: Adding a parmesan cheese rind to the simmering soup infuses it with salty, umami flavor. This is SUCH an easy way to add tons of flavor to soup.

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How do you fix bland bean soup? ›

That's what my gram used to do:

Gently fry a mixture of paprika, cumin and crushed garlic in olive oil in a small pan. Watch out it doesn't burn. Pour on top of soup when soup is already in serving bowl.
Prepare a mixture of freshly squeezed lemon juice and crushed garlic. Texture of the mixture should be pretty thick.