Creamy Cauliflower Soup

Why You’ll Love This Recipe

This soup is smooth, flavorful, and made with just a handful of basic ingredients. Cauliflower creates a naturally creamy texture without the need for heavy cream, making this recipe light yet indulgent. It’s gluten-free, can be made vegan, and is freezer-friendly—ideal for meal prep. Plus, it’s versatile enough to be dressed up with toppings or kept simple for a clean, comforting bowl.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Cauliflower head, chopped into florets
• Onion, chopped
• Garlic, minced
• Olive oil or butter
• Vegetable broth (or chicken broth)
• Unsweetened plant-based milk or cream (optional, for extra creaminess)
• Salt and pepper
• Nutmeg (optional, for a warm flavor note)
• Fresh herbs like thyme or parsley (optional, for garnish)

Directions

1. Heat olive oil or butter in a large pot over medium heat.
2. Add the chopped onion and cook until soft and translucent, about 5 minutes.
3. Stir in garlic and cook for another 1–2 minutes until fragrant.
4. Add the cauliflower florets and stir to coat.
5. Pour in the broth, bring to a boil, then reduce heat and simmer for 15–20 minutes, or until cauliflower is very tender.
6. Remove from heat. Use an immersion blender to puree the soup until smooth, or carefully blend in batches using a standard blender.
7. Stir in plant-based milk or cream if using, and season with salt, pepper, and nutmeg to taste.
8. Return to low heat and warm through if needed.
9. Serve hot, garnished with fresh herbs, croutons, or a drizzle of olive oil if desired.

Servings and timing

This recipe serves 4–6.
Preparation time: 10 minutes
Cooking time: 20–25 minutes
Total time: 30–35 minutes

Variations

• Add potatoes or white beans for a thicker, heartier soup.
• Stir in nutritional yeast for a cheesy flavor.
• Add curry powder or turmeric for a warming, spiced twist.
• Use coconut milk for a richer, dairy-free option.
• Top with roasted chickpeas or sautéed mushrooms for added texture.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
To reheat, warm over medium heat in a saucepan or microwave in short intervals, stirring in between.
This soup freezes well—let cool completely before transferring to freezer-safe containers. Freeze for up to 2 months and thaw overnight in the fridge before reheating.

FAQs

Is this soup vegan?

Yes, if you use olive oil and plant-based milk or broth, it’s fully vegan.

Can I use frozen cauliflower?

Yes, frozen cauliflower works great and may even cut down on cooking time.

Do I need to add milk or cream?

It’s optional—cauliflower alone creates a naturally creamy texture.

Can I make this soup ahead of time?

Absolutely—it stores well and flavors deepen after a day in the fridge.

What can I serve with cauliflower soup?

Crusty bread, a green salad, or a grilled sandwich make great pairings.

How do I make it thicker?

Reduce the broth slightly or blend in a cooked potato or scoop of white beans.

What herbs go well with this soup?

Thyme, rosemary, parsley, or chives all pair nicely with cauliflower.

Can I roast the cauliflower first?

Yes, roasting adds a richer, nuttier flavor to the soup.

Is this soup gluten-free?

Yes, all ingredients are naturally gluten-free—just check your broth for additives.

How do I blend the soup safely?

Let it cool slightly before blending and don’t fill the blender too full—work in batches if needed.

Conclusion

Creamy cauliflower soup is a simple, comforting dish that’s easy to make and endlessly versatile. With its silky texture, mild flavor, and nourishing ingredients, it’s the kind of recipe you’ll come back to again and again. Whether you’re warming up on a cold day or looking for a light, healthy meal, this soup delivers comfort and flavor in every spoonful.

Creamy Cauliflower Soup

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Creamy cauliflower soup is a smooth, comforting, and easy-to-make dish that blends tender cauliflower with savory aromatics and broth. Naturally creamy without heavy cream, this light yet satisfying soup is perfect for cozy meals and meal prep.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4–6 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Global

Ingredients

• 1 medium head cauliflower, chopped into florets
• 1 medium onion, chopped
• 2–3 garlic cloves, minced
• 2 tbsp olive oil or butter
• 4 cups vegetable broth (or chicken broth)
• 1/2 cup unsweetened plant-based milk or cream (optional)
• Salt and pepper, to taste
• Pinch of nutmeg (optional)
• Fresh herbs (e.g., parsley or thyme), for garnish

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Instructions

1. Heat olive oil or butter in a large pot over medium heat.
2. Add onion and cook until soft, about 5 minutes.
3. Stir in garlic and cook for 1–2 more minutes until fragrant.
4. Add cauliflower florets and stir to coat.
5. Pour in the broth, bring to a boil, then reduce heat and simmer for 15–20 minutes, until cauliflower is very tender.
6. Remove from heat and blend using an immersion blender (or transfer to a standard blender in batches) until smooth.
7. Stir in plant-based milk or cream if using. Season with salt, pepper, and nutmeg to taste.
8. Warm through and serve with fresh herbs or toppings of choice.

Notes

• For a deeper flavor, roast the cauliflower before adding to the soup.
• Add white beans or a cooked potato to make the soup thicker and more filling.
• Store leftovers in the fridge for up to 4 days or freeze for up to 2 months.
• Let the soup cool slightly before blending to avoid splashes.

Nutrition

• Serving Size: 1 cup
• Calories: 120
• Sugar: 3g
• Sodium: 520mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 11g
• Fiber: 3g
• Protein: 3g
• Cholesterol: 0mg