4.8 from 36 votes
Cauliflower Soup
Cauliflower soup is creamy, and naturally dairy-free! This simple soup requires just a few ingredients, and cooks in 30 minutes or less, for a fast and comforting meal.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
117 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 2 garlic minced, cloves
- 2 leek chopped (white & green parts only
- salt
- black pepper
- 1 (2-pound) cauliflower chopped into florets, head
- 4 cups vegetable broth
- 1/4 cup cashew nuts raw unsalted
Instructions
- In a large saucepan, heat the olive oil over medium-high heat and saute the garlic, leeks, and a 1/4 teaspoon of salt until the vegetables soften, about 3 to 5 minutes.
- Add in the vegetable broth, cauliflower, and 1 teaspoon of salt, and increase the heat to high to bring the liquid to a boil. Once the liquid is boiling, lower the heat to a simmer and cover the pot. Let it cook until the cauliflower is very tender, about 15 to 20 minutes.
- Transfer the soup to a blender and add in the cashews. Remove the top from your blender lid and cover it lightly with a thin towel, to let steam safely escape as you blend. Blend until the soup is very smooth and creamy. (Alternatively, you can use a good immersion blender directly in your soup pot.)
- Return the soup to the saucepan and adjust any seasoning to taste. For a thinner soup, you can add additional water (and salt to season) until the soup is as thin as you'd like it to be. Serve it warm, with any toppings you love! I like to add cooked quinoa on top to make it more filling, or you can also try crispy mushroom bacon and chives on top to make it more like a lightened-up potato soup.
Cup of Yum
Notes
- Nutrition information is for a 1/4 of this recipe, which is roughly 1 1/2 cups of soup. This information is automatically calculated, and is just an estimate, not a guarantee.
- To make a nut-free recipe, swap the cashews for a 1/4 cup of coconut cream, or heavy whipping cream, to achieve a similar creaminess.
- This recipe is shared with permission from my friend Tess's cookbook, The Blender Girl, which is filled with more amazing vegan recipes. Be sure to check it out!
Nutrition Information
Calories
117kcal
(6%)
Carbohydrates
12g
(4%)
Protein
2g
(4%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
4g
(20%)
Sodium
950mg
(40%)
Potassium
140mg
(3%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
1243IU
(25%)
Vitamin C
6mg
(7%)
Calcium
32mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 117
% Daily Value*
| Calories | 117kcal | 6% |
| Carbohydrates | 12g | 4% |
| Protein | 2g | 4% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 950mg | 40% |
| Potassium | 140mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 1243IU | 25% |
| Vitamin C | 6mg | 7% |
| Calcium | 32mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.