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4.9 from 54 votes

Cauliflower Soup

This easy cauliflower soup is thick, creamy and packed full of flavor. It's vegan, dairy-free and comes together in under 30 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 102 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 medium head cauliflower cut into large chunks
  • 1 Tablespoon olive oil
  • 1 medium yellow onion diced
  • 3 cloves garlic minced
  • 4 cups water vegetable, or chicken stock (plus more, as needed)
  • 1 teaspoon salt plus more to taste
  • ½ teaspoon pepper divided
  • ¼ cup fresh parsley and or chives chopped for garnish
  • Heavy cream or coconut milk for serving (optional)

Instructions

    Cup of Yum
  1. Add olive oil to a large dutch oven or stockpot over medium heat. Add onion and garlic to the pot and saute about 5-7 minutes, until onions begin to soften and become translucent.
  2. Add salt, pepper, cauliflower and water or broth to pot. Bring mixture to a boil. Reduce to a simmer, cover and cook until cauliflower is very soft, about 10-15 minutes.
  3. Once cauliflower is soft, use an immersion blender to puree soup to a smooth consistency. If you do not have an immersion blender you can transfer the soup in batches to a blender and blend until smooth. Add more water or broth as needed to reach your desired consistency. Adjust seasoning to taste.
  4. To serve, ladle into bowls and garnish with freshly ground black pepper, parsley and/or chives, and a drizzle of heavy cream (use 1-2 Tablespoons per serving) if desired.

Notes

  • Vegan option: If you're looking to make this soup vegan just be sure to use vegetable broth or water and skip the heavy cream or use coconut milk as a substitution.

Nutrition Information

Serving 1/4 recipe w/o heavy cream Calories 102kcal (5%) Carbohydrates 16g (5%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Monounsaturated Fat 2g Sodium 778mg (32%) Potassium 628mg (18%) Fiber 4g (16%) Sugar 6g (12%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 102

% Daily Value*

Serving 1/4 recipe w/o heavy cream
Calories 102kcal 5%
Carbohydrates 16g 5%
Protein 4g 8%
Fat 4g 6%
Saturated Fat 1g 5%
Monounsaturated Fat 2g 10%
Sodium 778mg 32%
Potassium 628mg 13%
Fiber 4g 16%
Sugar 6g 12%

* Percent Daily Values are based on a 2,000 calorie diet.