Creamy Cauliflower Soup Without Cream

Why You’ll Love This Recipe

You’ll love this recipe because it’s wholesome, budget-friendly, and packed with flavor despite using minimal ingredients. The natural creaminess of cauliflower makes it a perfect dairy-free base, and you can easily customize it with herbs or spices. It’s ideal for anyone following a vegan, dairy-free, or low-carb diet, and it tastes even better the next day.

Ingredients

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

• Cauliflower (cut into florets)
• Olive oil or vegan butter
• Onion, chopped
• Garlic cloves, minced
• Vegetable broth
• Potato (optional, for extra creaminess)
• Salt
• Black pepper
• Lemon juice (for brightness)
• Fresh herbs for garnish (such as parsley, chives, or thyme)

Directions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook until softened and translucent, about 5 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Stir in cauliflower florets (and potato if using) and season with salt and pepper.
4. Pour in vegetable broth until the vegetables are just covered. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until the cauliflower is tender.
5. Remove from heat and carefully blend the soup using an immersion blender until smooth and creamy. (Alternatively, transfer in batches to a blender and blend until smooth.)
6. Stir in lemon juice and adjust seasoning to taste.
7. Serve warm, garnished with fresh herbs and a drizzle of olive oil if desired.

Servings and timing

Serves 4–6 people.
Preparation time: 10 minutes
Cooking time: 25 minutes
Total time: 35 minutes

Variations

• Roasted Cauliflower Soup: Roast the cauliflower in the oven before adding it to the pot for a deeper, nutty flavor.
• Spiced Version: Add a pinch of cumin, curry powder, or smoked paprika for a flavorful twist.
• Cheesy Vegan Option: Stir in a few tablespoons of nutritional yeast for a cheesy flavor without dairy.
• Extra Creamy: Add a handful of soaked cashews or a splash of unsweetened plant-based milk before blending.
• Green Cauliflower Soup: Add a handful of spinach or kale right before blending for a vibrant color and extra nutrients.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 5 days. To freeze, let the soup cool completely and store in a freezer-safe container for up to 3 months. Reheat gently on the stove over medium heat, stirring occasionally, until warmed through. If it thickens too much, add a little vegetable broth or water to reach your desired consistency.

FAQs

How does the soup get creamy without cream?

The cauliflower becomes naturally silky when blended, creating a creamy texture without needing dairy or heavy cream.

Can I make this soup ahead of time?

Yes, it stores well and actually tastes better the next day as the flavors develop.

What can I use instead of vegetable broth?

You can use water, but vegetable broth adds more depth and flavor.

Can I use frozen cauliflower?

Absolutely! Frozen cauliflower works just as well; you may need to adjust the cooking time slightly.

How can I thicken the soup more?

Add a small potato, more cauliflower, or a handful of cashews before blending for a thicker texture.

Is this soup vegan?

Yes, this recipe is 100% vegan and dairy-free.

Can I add protein to this soup?

You can blend in white beans or top the soup with crispy tofu or roasted chickpeas for added protein.

What toppings go well with cauliflower soup?

Try croutons, roasted cauliflower pieces, olive oil drizzle, fresh herbs, or a sprinkle of nutritional yeast.

Can I use a blender instead of an immersion blender?

Yes, but blend in batches and be careful with hot liquid—allow it to cool slightly before blending.

How do I reheat leftovers without losing texture?

Reheat slowly on the stovetop over medium-low heat, stirring occasionally. Add a bit of broth or water if the soup becomes too thick.

Conclusion

Creamy Cauliflower Soup Without Cream is proof that healthy can also mean comforting and flavorful. This dairy-free soup offers a silky, satisfying texture and rich taste using just wholesome vegetables and simple seasonings. Perfect as a light lunch or elegant dinner starter, it’s a dish you’ll come back to again and again for its warmth, simplicity, and natural goodness.

Creamy Cauliflower Soup Without Cream

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A silky, dairy-free cauliflower soup that’s creamy and comforting without using any cream. Blended to perfection, it’s light, healthy, and packed with flavor—ideal for cozy meals or elegant starters.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4–6 servings
• Category: Soup
• Method: Stovetop, Blended
• Cuisine: American, Vegan
• Diet: Vegan

Ingredients

• 1 large head cauliflower, cut into florets
• 2 tbsp olive oil or vegan butter
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 4 cups vegetable broth
• 1 medium potato, peeled and diced (optional)
• 1 tsp salt, or to taste
• 1/4 tsp black pepper
• 1 tbsp lemon juice
• Fresh herbs (parsley, chives, or thyme) for garnish

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Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until soft and translucent, about 5 minutes.
2. Add minced garlic and cook for another minute until fragrant.
3. Stir in cauliflower florets and potato (if using), then season with salt and black pepper.
4. Pour in vegetable broth just to cover the vegetables. Bring to a boil, then reduce heat and simmer for 15–20 minutes until cauliflower is tender.
5. Remove from heat and blend using an immersion blender until smooth and creamy. Alternatively, blend in batches in a countertop blender.
6. Stir in lemon juice and adjust seasoning as needed.
7. Serve warm, garnished with fresh herbs and a drizzle of olive oil if desired.

Notes

• Roast the cauliflower beforehand for a deeper flavor.
• Add nutritional yeast for a cheesy, vegan twist.
• Blend in soaked cashews or a splash of plant-based milk for extra creaminess.
• Store in the fridge for up to 5 days or freeze for up to 3 months.
• Reheat gently and thin with broth if needed.

Nutrition

• Serving Size: 1 cup
• Calories: 120
• Sugar: 4g
• Sodium: 420mg
• Fat: 6g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 13g
• Fiber: 3g
• Protein: 4g
• Cholesterol: 0mg