Easy cauliflower soup is made with minimal ingredients but loaded with flavor. This vegan cauliflower soup is comfort food in every bite! Thick, healthy cauliflower soups offer tasty, healthy, low-carb substitutes for potato soup recipes.
Winter, spring, summer, and fall — you can find me eating the best cauliflower soup ever! I love eating it slowly; trying to savor the moments. Like I’m eating it up with a spoon… which I can accurately say I’m doing quite literally.
If you’re like me, you’re looking for opportunities to serve yummy plant-based soup recipes all year long! That’s because they’re so easy to make, delicious, and filling!
Cauliflower is going through a Forrest Gump sort of revival right now — you can use it with mashed potatoes, pizza, served as an appetizer like cauliflower buffalo wings, and you can even make cauliflower steaks. I’m not kidding ya!
I just happen to like it with this thick and creamy soup. It’s filling, nutritious, and not too hard on the calorie checkbook. You know, that mysterious place where you try to balance calories spent vs. calories taken in? Soup is a perfect way to become a caloric CPA!
Why This Recipe is a Winner
- Raw cashews are cooked along with vegetable broth and then pulsed in a blender, creating a perfectly creamy soup base
- Nutritional yeast flakes are a favorite among vegans for the cheesy flavor it adds to things like soups
- Cook this soup from scratch with a head of fresh cauliflower or substitute frozen cauliflower if you’re in a hurry.
What You Need
You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.
- Lemon — We’ll use both the zest and the juice of the lemon.
- Oats — I used rolled oats for this recipe, but you can substitute instant oats.
- Chia — We’ll add some ground chia seeds to create a thicker texture. You can use whole chia seeds; I just prefer ground because it creates a smoother finished texture.
- Syrup — I used maple syrup, but you can substitute agave nectar.
- Milk — We’ll use almond milk for the best overnight oats! Substitute your favorite plant-based milk.
- Yogurt — I love adding some plant-based yogurt (plain, unsweetened) for an even more tangy flavor.
- Protein Powder — I add some vanilla protein powder for increased flavor and nutrients. If your protein powder is not sweetened, you may want to add an extra teaspoon or two of sweetener.
- Cornstarch — We’ll use cornstarch to thicken the lemon curd topping.
- Turmeric — A pinch of turmeric makes that lemon curd sunny yellow.
- Cauliflower — You’ll need one large head of cauliflower. See my guide for cutting cauliflower.
- Olive oil
- Onion — Use either a yellow or white onion.
- Carrot — We’ll be using 1/2 cup chopped carrots.
- Celery — You’ll need 1/2 cup chopped celery.
- Garlic — You’ll need 2 cloves garlic or you can use some tender cloves from a garlic confit.
- Vegetable Broth — Be sure to use a high-quality broth like Better than Bouillon No Chicken Base.
- White wine — This is optional but I love the flavor that white wine adds to this soup.
- Raw cashews — I buy these at health food stores or online.
- Nutritional yeast flakes — You’ll need a bit of nutritional yeast flakes.
How to Make Cauliflower Soup
It’s easy to make this Vegan Cauliflower Soup healthy! The hardest part is actually chopping up the cauliflower. After that, it comes together quite nicely. So, let’s begin.
Prepare the Cauliflower
- Rinse the cauliflower.
- Cut it in half, through the middle of the stem.
- Use a paring knife to cut away the stem from both halves.
- Break the florets away.
- Cut branch stems into small, bite-size pieces.
- You should have around 4 to 5 cups of florets and small stem pieces.
Here’s more on how to cut cauliflower into florets.
Quick Fix Tip
Substitute frozen cauliflower florets to make this recipe even faster.
Make the Broth
- Heat the oil in a large pot over medium heat.
- Add the onion, celery, and carrots. Sauté until the vegetables are tender, about 10 to 15 minutes.
- Add garlic and cook for about a minute longer.
Cook the Cauliflower
- Add the water, bouillon, wine, nutritional yeast flakes, cashews, and chopped cauliflower florets and pieces.
- Bring this to a boil, then reduce to a simmer. Simmer for 20 minutes until cauliflower is tender.
- Remove from heat and let cool slightly. Use tongs to remove half of the broccoli florets from the pot.
Blend the Soup
- Remove the center cap from your blender lid. Fill the blender only halfway.
- Secure the lid on the blender and top with a kitchen towel. Blend on low speed for a few seconds, then slowly increase speed to create a creamy soup.
- Transfer to a bowl. then repeat with the remaining ingredients from the pan. Add about 3/4 of the reserved broccoli florets to the pureed soup, leaving some to place as a topping.
Never overfill a blender with hot liquid because the steam can build up pressure as it blends. It’s better and safer to work in batches when you’re blending a hot soup.
To serve, season the soup with salt and pepper to taste.
Serve this simple cauliflower soup with tasty toppings like roasted cauliflower florets, croutons, air fryer chickpeas, tempeh bacon pieces, and/or sriracha. These vegan low-carb cheez-its are a nice touch, too.
Store cooled soup in an airtight container. It will keep in the fridge for up to 5 days or in the freezer for up to 2 months.
Cauliflower is Healthy
Did you know cauliflower is healthy? That’s because it’s a cruciferous vegetable. That means it’s related to broccoli and kale, and I don’t have to tell you how healthy those are!
Cauliflower is a low-calorie vegetable that’s a nutritional superstar that you can include in your diet every day!
However, cauliflower soup recipes are often made with cow dairy and sometimes even ingredients like bacon. This vegan cauliflower soup is completely plant-based and delicious!
Creamy Vegan Soups
If you love this cauliflower soup, then that must mean you love creamy vegan soup recipes! Be sure to check these out:
If you’re after more cauliflower recipes, be sure to try my tasty Cauliflower Gratin!
That’s it for this vegan cauliflower soup!
Vegan Cauliflower Soup
- 1 large head cauliflower
- 2 tablespoons olive oil
- 1 onion peeled and chopped
- ½ cup chopped carrots
- ½ cup chopped celery
- 2 cloves garlic peeled and chopped
- 5 teaspoons Better than Bouillon No Chicken Base**
- 8 cups water
- ¼ cup white wine
- ½ cup raw cashews chopped or shredded
- 2 tablespoons nutritional yeast flakes
- Prepare the Cauliflower: Rinse the cauliflower. Then cut the cauliflower in half, through the middle of the stem. Cut off the stem from both halves. Use your hands to break many of the florets away. Use a paring knife to cut bite-sized florets. Cut branch stems into small, bite-size pieces. You should have around 7 to 8 cups of florets and small stem pieces. Learn more about how to cut cauliflower.
- Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots. Sauté until the vegetables are tender, about 10 to 15 minutes. Add garlic and cook for about a minute longer. Then add water, bouillon, wine, nutritional yeast flakes, cashews, and chopped cauliflower florets and pieces. Bring to a boil, then reduce to a simmer. Simmer for 20 minutes until cauliflower is tender. Remove from heat and let cool slightly. Use tongs to remove about 3 cups of the cauliflower florets from the pot.
- Blend the soup: Remove the center cap from your blender lid. Fill the blender only halfway. Secure the lid on the blender and top with a kitchen towel. Blend on low speed for a few seconds, then slowly increase speed to create a creamy soup. Then add some of the reserved florets and give it a few quick bursts to break up larger pieces into bits. Transfer to a bowl. Repeat with remaining ingredients from the pan. Again, add some of the remaining florets and pulse. Be sure to leave some florets as a topping.
- Season with salt and pepper to taste. Serve with cauliflower florets, croutons, toasted nuts, and/or sriracha.
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The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.