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    Home ▸ Vegan Soups

    Healthy Vegan Cauliflower Soup Recipe

    Last modified: October 5, 2022. Originally posted: February 21, 2021 By Sophia DeSantis

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    Overlay text on vegan cauliflower soup and a photo of the soup in bowls
    Spoon getting a bite of cauliflower soup from a yellow soup bowl
    Collage of ingredients needed to make dairy free cauliflower soup and the end result with overlay text

    This vegan cauliflower soup is both the perfect way to get more veggies into your kids and serve a healthy cozy meal to the whole family!

    Two soup bowls with pureed cauliflower soup topped with parsley and lemon
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    This post was originally published on December 2, 2013.

    Oddly enough, it's my middle son who is soup obsessed. Ironically he is also one of my tougher eaters, so anytime I can get veggies into soups he likes I call that a mom win.

    This vegan cauliflower soup really is a win-win-win-win though. The kids (well ⅔) love it, it's super simple to make, it can be made ahead of time, and it's full of healthy, whole food, plant based ingredients!

    Ingredients

    Here's what you will need in order to make this incredibly creamy dairy free cauliflower soup:

    • Onion
    • Cauliflower 
    • Broth 
    • Raw cashews 
    • Potato 
    • White beans 
    • Seasonings
    Ingredients needed to make a dairy free cauliflower soup on a wooden surface

    How To Make Vegan Cauliflower Soup

    1. Sauté the onions and cauliflower.Wooden spoon mixing cauliflower in a saute pan
    2. Blend everything.Top view of a blender with pureed white soup in it
    3. Serve!Spoon getting a bite of cauliflower soup from a yellow soup bowl

    Serving suggestions

    I highly suggest adding extra flavor and texture by offering some toppings. These are our favorites:

    • Parsley
    • Thyme
    • Vegan Parmesan
    • Ground black pepper
    • Saved browned cauliflower

    This dairy free cauliflower soup can be served as a complete meal, but it's also fabulous paired with any of these plant based dishes:

    • Greek Farro Salad
    • Grilled Romaine Caesar Salad
    • Vegan BLT with Avocado
    • Healthy Baked Onion Rings
    • Baked Eggplant Fries

    Preparation tips

    Before you get to cooking this creamy soup, make sure to check out these helpful hints:

    • This recipe as is will make a thicker bisque type texture. You can adjust the amount of broth for how thick or thin you prefer it.
    • Depending on the salt content in the beans and broth, you may want to adjust how much salt you add in.
    • I used red potatoes but any starchy potato will work, just don’t use sweet.
    • Do not boil the potato to cook it or it will have too much moisture. I cooked it in the microwave (time saver!) but you can bake it too.
    • If you prefer to roast the cauliflower for a more robust flavor, roast at 450 F/ 230 C for about 25 minutes until brown and crisp.
    • If you don’t have a high speed blender, soak the cashews overnight to soften them. You can also boil them for 20-25 minutes if you forget. Another method is using a coffee or spice grinder to grind them dry (not soaking) into a very fine powder.

    Make ahead and storage tips

    This recipe for vegan cauliflower soup can be a real time saver! Prepare it ahead of time so all you have to do is heat and serve. Or, make enough for leftovers for an easy lunch the next day!

    • Prep the onion, cauliflower, and potato in advance to save time when cooking the soup.
    • Make the soup all the way but wait to top, and store until you're ready to eat. Reheat in the microwave or on the stovetop, top, and serve!
    • This cauliflower soup can be stored in an airtight container in the refrigerator for up to 5 days.
    • You can also freeze this soup for up to 3 months, defrost before reheating.

    Common Questions

    How do you fix bland cauliflower soup?

    To ensure your cauliflower soup is anything but bland, there are a few things you can do. Make sure to season to taste. Depending on what ingredients you use, you may want more salt, or extra garlic. Roasting the cauliflower is another option for adding a more robust flavor. You can also add extra seasonings or veggies to customize to your taste.

    How do you thicken cauliflower soup?

    This vegan cauliflower soup is thickened with potato and cashews. For a thicker soup, use less broth.

    How long does cauliflower soup last in the fridge?

    Cauliflower soup will last in the fridge for up to 5 days when stored in an airtight container.

    More Vegan Soup Recipes:

    • Vegan creamy spinach pea soup
    • Mexican tequila lime chickpea soup
    • Summer veggie and bean soup
    • Greek lentil soup
    • Healthy vegan carrot soup
    • Vegetable minestrone soup
    • Black Bean Soup
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    Two soup bowls with pureed cauliflower soup topped with parsley and lemon

    Healthy Vegan Cauliflower Soup Recipe

    Sophia DeSantis
    This vegan cauliflower soup is both the perfect way to get more veggies into your kids and serve a healthy cozy meal to the whole family!
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 278 kcal

    Equipment

    • Blender

    Ingredients
     
     

    • 1 cup chopped sweet or yellow onion
    • ½ - 1 teaspoon sea salt , adjust depending on salt in beans and broth
    • 3 cloves garlic , chopped
    • Drizzle of olive oil , or broth if you don’t use oil
    • 1 head cauliflower , about 2 pounds once cleaned and chopped into larger pieces
    • 4 cups broth , low sodium if needed (see note)
    • 1 cup raw cashews , see note
    • ½ cup cooked potato , see note
    • ½ cup cooked white beans , drained and rinsed from can
    • 1 tablespoon lemon juice

    Optional toppings:

    • Parsley
    • Thyme
    • Vegan Parmesan
    • Ground black pepper
    • Saved browned cauliflower

    Instructions
     

    • Sauté the onions and salt with oil or broth until soft. Abut 5 minutes.
    • Add the garlic and sauté for 1-2 minutes.
    • Add the cauliflower, saute for about 6-8 minutes until browning. You can also roast the cauliflower if you prefer but the soup has more flavor if you brown the onions for the caramelized taste, so it takes more pans to cook the cauliflower in the oven but it is an option.
    • Put the top on the pan and allow to cook for another 5-7 minutes until cauliflower is nice and soft.
    • Add the cooked mixture into a blender, being careful not to burn yourself because it is hot. You can also save some of the cauliflower to use as a topping for the soup.
    • Add in the rest of the ingredients and blend until nice and smooth. If your blender is high speed then it will blend it until nice and hot. If not, then you can warm in a pan on the stove.
    • Serve!

    Notes

    • Adjust amount of broth for how thick or thin you prefer it. This will make a thicker bisque type texture.
    • If you don’t have a high speed blender, soak the cashews overnight to soften them. You can also boil them for 20-25 minutes if you forget. Another method is using a coffee or spice grinder to grind them dry (not soaking) into a very fine powder.
    • I used red potatoes but any starchy potato will work, just don’t use sweet.
    • Do not boil potato to cook it or it will have too much moisture. I cooked it in the microwave but you can bake it too.
    • If you prefer to roast the cauliflower, roast at 450 F/ 230 C for about 25 minutes until brown and crisp. I opted to pan saute so that I had less pans to clean but roasting yields a great flavor as well. 
    This recipe is an updated version of an old recipe, since some have asked for the old version I am including it here:
    1 head of cauliflower, cut into bite sized pieces
    1 medium sized butternut squash, cut into bite sized pieces
    2 large leeks, chopped (white parts only)
    1 tablespoon chopped fresh sage
    1 tablespoon chopped fresh oregano
    splash of your favorite oil for roasting and sautéing (or veggie broth if avoiding oil)
    Sea salt, ground pepper and smoked paprika to taste
    64 ounces veggie broth
    Instructions: 
    Preheat oven to 400. Place cauliflower and butternut squash on a parchment lined baking sheet. Drizzle with oil (or veggie broth), salt, pepper and smoked paprika and mix well. Bake at 400 for 30-35 minutes.
    Sauté leeks in a soup pot with a drizzle oil (or veggie broth) over medium heat. Once they begin to get soft add in sage, oregano, a dash of salt and pepper. Sauté a few more minutes then add in veggie broth and bring to a simmer.
    Once veggie mix is done (should be golden brown at the edges), remove from the oven and place it into the soup pot. Using an immersion blender, carefully puree the soup until smooth. If you do not have an immersion blender, you can let the soup cool a bit, then carefully puree it in a regular blender a little at a time, then add back into the soup pot.
    Once soup is smooth, continue to simmer and add more seasoning to get to your preferred taste. 

    Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

    Nutrition

    Calories: 278kcalCarbohydrates: 29gProtein: 11gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 453mgPotassium: 823mgFiber: 6gSugar: 8gVitamin A: 2IUVitamin C: 75mgCalcium: 69mgIron: 3mg

    Nutrition and metric information should be considered an estimate.

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    1. Susan Dubose

      February 23, 2021 at 11:38 pm

      We love this soup! The only addition I make is a pinch of cayenne to give a little kick. Delicious!

      Reply
      • veggiesdontbite

        February 25, 2021 at 1:20 pm

        Yay!! So happy to hear!

        Reply
    2. Dustin

      February 23, 2021 at 8:43 pm

      I can’t wait to taste this. I’m making it right now.

      Reply
      • veggiesdontbite

        February 25, 2021 at 1:20 pm

        How did it go?? Hope you enjoyed it!

        Reply
        • Karman

          February 27, 2021 at 8:44 pm

          Great soup we loved it 😋

        • veggiesdontbite

          March 01, 2021 at 12:30 pm

          Awesome Karman! Thank you so much for letting me know and the great review!

    3. Laura Colvin

      February 19, 2021 at 1:01 pm

      Hi, thanks for posting this recipe. I looked at the nutritional info and wonder where the 1 gram of cholesterol comes from?

      Reply
      • veggiesdontbite

        February 21, 2021 at 1:07 pm

        Hi Laura! It's from the cashews. There is some saturated fat in cashews. You should always talk to your doc if you must avoid saturated fat, but in general the healthy qualities that cashews give outweighs the small amount of saturated fat they have.

        Reply
    4. Naomi

      September 12, 2019 at 10:46 am

      Would this freeze ok?

      Reply
      • veggiesdontbite

        September 13, 2019 at 11:33 am

        Hi Naomi! Yes! It definitely would!

        Reply
    5. Kathy

      January 16, 2019 at 12:25 pm

      Hope you Can help. This soup sounds wonderful. At our retirement home we make a soup night. I need this recipe to equal 10 quarts of soup.can you help me.

      Reply
      • veggiesdontbite

        January 16, 2019 at 1:13 pm

        Hi Kathy! Thank you so much! So this makes about a 4 quart pot full. Not to the top but mostly full. If you go to the recipe where it says 4 quart pot nest to servings, you can hover and click on the arrows to increase the servings until you get 10. That will automatically adjust how many ingredients you need! I would maybe do 11 or 12 quarts just to be safe you have enough.

        Reply
    6. Kate

      January 02, 2019 at 3:12 pm

      I just made this soup and it was amazing! I didn’t have leeks so I used white onion instead and just roasted every thing in the oven. Thank you for sharing!

      Reply
      • veggiesdontbite

        January 02, 2019 at 10:46 pm

        Hi Kate! So happy you liked it! Thanks for the kind comment!

        Reply
    7. Emily Kemp

      August 14, 2018 at 2:27 am

      Mmm I love squash soup but never added cauliflower before, sounds delicious!

      Reply
    8. Sarah

      December 09, 2013 at 4:55 pm

      This soup was delicious and perfect fall soup! Love your blog and recipes!!

      Reply
      • veggiesdontbite

        December 09, 2013 at 5:44 pm

        Thank you so much Sarah!! I am so glad you liked it! I have another fall soup I'm working on and hope to post soon. I just need one more trial to get cooking times right before I post.

        Reply
    9. Erin Hedrick

      December 02, 2013 at 3:46 pm

      Your pictures are beautiful!

      Reply
      • veggiesdontbite

        December 02, 2013 at 3:48 pm

        Thank you so much Erin!

        Reply

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    Hi, I’m Sophia and I love food. As a food photographer, plant-based recipe creator, and client-centered health coach, I focus on helping people feel empowered instead of overwhelmed when it comes to overall health and wellness. Let me help you eat more plants!

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