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Creamy Vegan Cauliflower Soup

This unbelievably creamy vegan cauliflower soup is a must-have to get cozy in the winter time. You only need 30 minutes for this warm, hearty and velvety smooth soup. Very simple to make and will always come out perfect.

easy healthy vegan cauliflower soup

How to make vegan soup creamy

You might look at how velvety smooth this soup is and presume that it has a high fat content – but no! You might be surprised, but this soup has no vegan cream or even coconut milk in it.

So what makes this gluten free soup so rich and creamy? Well, part of it is the mighty cauliflower. It may have a high water content, but once blended, it develops a lovely creamy consistency. However, what really helps this soup get so creamy are white potatoes!

I love using potatoes in soups. Not only to obtain that velvety texture, but to also make the soup filling enough to have as a main dish. Furthermore, by using potatoes, you won’t need to use vegan cream or even coconut milk, which makes this soup a great low-fat and low-calorie meal.

How healthy is cauliflower soup?

You’ll be surprised at just how healthy this soup is.

At just one serving, it has 188 calories, 33 grams of carbs and only 5 grams of fat (thanks potatoes).

Better yet, it will also provide you more than 100% of your daily Vitamin C intake, as well as over 25% for Vitamins A, K, Folate Iron and Potassium.

And most surprising of all? 21% Omega 3 fatty acids! Yes, cauliflower is one of the top sources of Omega 3’s for vegetables and is a terrific way to diversify your plant sources of this vital fatty acid.

vegan cauliflower soup with potatoes

How do you make vegan cauliflower soup?

  • First heat the extra virgin olive oil in a pot and then add in your onions and garlic for a few minutes.
  • Next go in the potatoes, celery and spices to cook for about 5 minutes.
  • After this time, the cauliflower and vegetable broth is added. You will need to bring it to a boil, and then turn down the heat to a simmer and cover for 15 minutes.
  • Now you’re almost done! Last step is to add it into a blender and let it blend until you’ve reached a smooth, creamy texture.
  • You’ve got your soup now all done and dusted. Add your toppings and garnish as desired and enjoy!

If you wish to have a thinner soup, not to worry. All you need to do is either reduce the amount of potatoes or add more vegetable broth.

What are the best sides to serve with cauliflower soup?

I always believe bread should go with soup, and here is no exception. I would recommend fresh multigrain or dark rye bread. Not only is it the healthier option compared to white bread, but the vibrant and earthy flavour of the bread compliments the soup perfectly.

Another great option for this cauliflower soup is a leafy green salad. The fresh, crispy and tangy taste of a leafy green salad with a lemon & olive oil dressing can be a nice refresher to your taste palate.

healthy vegan cauliflower soup

Storing and Freezing Soups

I find this soup keeps very well in the fridge for up to 3 days. You can either reheat the soup again on the stove top, or simply microwave to save on time (and washing dishes!). Make sure to put the soup in an air-tight container to preserve its smooth texture.

The other great benefit of making soups is that it’s freezer friendly, which makes it perfect to batch cook for meal prep! Once the soup has completely cooled down, you can place it in the freezer either in freezer safe containers or zip-top plastic freezer bags (my preference). Make sure to allow some room to allow the soup to expand once frozen and prevent any cracks/tears forming.

Th U.S. Department of Health and Human Services advise that you can freeze soup within three to four days of making. However, I would recommend freezing it the same day you cook it.

If you wish to have the soup again once it’s frozen, simply let the soup thaw overnight in the fridge and then reheat on the stovetop.

More Vegan Sides To Try

If you like this vegan cauliflower soup recipe, you might also like:

Please feel free to check out all my vegan recipes here for more inspiration in the kitchen!

low fat cauliflower soup recipe

If you tried this creamy vegan cauliflower soup recipe and loved it as much as I did, please feel free to let me know by leaving a comment and a rating below. I also love seeing remakes of these recipes, so be sure to tag me @voach_thevegancoach and use the hashtag #voachrecipes if you post your creation on Instagram!

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Creamy Vegan Cauliflower Soup

0 from 0 votes
Recipe by Voach Course: Soup, Lunch, SidesCuisine: VeganDifficulty: Easy
Servings

4

servings
Prep time

10

minutes
Cooking time

20

minutes
Calories

188

kcal

This unbelievably creamy vegan cauliflower soup is a must-have for the winter time. You only need 30 minutes for this warm, hearty and velvety smooth soup. Very simple to make and will always come out perfect.

Ingredients

  • 1 large cauliflower, cut into small florets

  • 18 Oz. white potatoes, peeled and cut into small cubes

  • 1 medium celery stalk, sliced

  • 1 medium onion, chopped

  • 2 cloves garlic, pressed or minced

  • 1 tbsp. extra virgin olive oil

  • 4 cups vegetable broth (low sodium)*

  • 2 tsp. ground cumin

  • 2 tsp. cayenne pepper

  • Salt & pepper to taste

  • Roasted cauliflower florets** and 2 sprigs of fresh thyme as garnish

Directions

  • Heat the extra virgin olive oil in a pot over medium-high heat for 30 seconds. Once the olive oil is heated, add in the onions and garlic and sauté until onions are soft (approx. 2 minutes).
  • Add the potatoes and celery along with the cumin & cayenne pepper and toss together in the pot. Cook for 10 minutes whilst stirring occasionally.
  • After such time has passed, add the cauliflower and vegetable broth and bring to boil. Then turn down the heat to a simmer and cover for 15 minutes (or until the cauliflower and potatoes are soft). Stir occasionally.
  • Pour the contents into a blender and blend until it’s reached a smooth consistency.
  • Serve with roasted cauliflower, sprigs of fresh thyme and a sprinkle of black pepper or cayenne pepper!

Notes

  • *This soup is quite thick and creamy. You can add more vegetable broth if you desire a thinner soup.
  • **I leave 4 florets to the side and roast them in the oven for approximately 10-15 minutes with a light drizzle of olive oil.
  • TO STORE: Leftovers can be refrigerated in an air-tight container for up to 4 days. Re-heat either on a stovetop or microwave. If you wish to freeze the soup, let the soup completely cool down before freezing. Let it thaw overnight in the fridge before reheating. You can keep the soup in the freezer for up to 3 months.
  • NUTRITION: Servings: 1 | Calories: 188kcal | Carbs: 33g | Sugar: 8g | Protein: 7g | Fat: 5g | Sat Fat: 1g | Omega 3’s: 21% DV | Fibre: 8g | Net Carbs: 25g | Vitamin A: 33% DV | Vitamin C: 103% DV | Vitamin E: 6% DV | Vitamin K: 28% DV | Folate: 27% DV | Calcium: 7% DV | Iron: 28% DV | Copper: 26% DV | Potassium: 27% DV | Sodium: 13% DV | Zinc: 8% DV Nutrition information is calculated automatically and is an estimate only

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