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Creamy Carrot Cauliflower Soup with Dill

A carrot cauliflower soup that's ultra-creamy, warming, comforting, and delicious.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 6 Servings
Calories: 145 kcal
Course: Soup
Cuisine: French , American

Ingredients

  • 1 yellow onion diced
  • 1 large celery rib diced
  • 4 large carrots peeled & diced (3.5 cups)
  • 4 cloves garlic minced
  • 1 medium cauliflower broken into florets (8 cups)
  • 1 medium sweet potato peeled & cubed (4 cups)
  • 6 cups low sodium vegetable broth
  • 3-4 tablespoons fresh dill plus more for garnish (or 2-3 teaspoons dried dill weed)
  • 1 teaspoon dried sage
  • 1 ripe avocado peel & pit removed
  • salt + pepper to taste
Optional Garnishes
  • Cashew cream
  • fresh dill
  • black pepper or red pepper flakes

Instructions

Stovetop Directions
    Cup of Yum
  1. Add the onion, celery, carrots, and garlic to a large pot with 3-4 tablespoons of water and sauté for 5-7 minutes, until softened.
  2. Then add all remaining ingredients except the avocado. Bring to a boil, then reduce heat and simmer for about 10 minutes, until the veggies are fork tender.
  3. Turn off the heat, add the avocado, and use an immersion blender to puree the soup. (OR, carefully transfer to a regular blender.) Taste for salt and pepper, adding more if needed.
  4. Serve garnished with fresh dill, cashew cream, or red pepper flakes.
Instant Pot Directions
  1. Set your Instant Pot to sauté mode, and add the onion, celery, carrots, and garlic with 3-4 tablespoons of water and sauté for 5-7 minutes, until softened.
  2. Then add all remaining ingredients except the avocado. Close the lid, ensuring the valve is in the sealing position, and set it to high pressure for 5 minutes. (It will take about 15 minutes to reach pressure.)
  3. When the timer is complete, quick-release the steam valve and open the lid once safe to do so. Add the avocado and use an immersion blender to puree the soup. Taste for salt and pepper, add more if needed, and then serve.

Notes

  • Leftovers keep refrigerated for 3-4 days, or frozen in airtight freezer-safe containers for up to 3 months.
  • Don’t stress over uniform-sized veggie pieces. Since you’ll be pureeing the soup, you don’t need even sizes. This will save you time on prep.
  • If you're pressed for time, skip the sauté step and simmer everything together in one step.
  • Use an immersion blender to puree for less mess, ease, and fewer dishes to wash.
  • If you don’t have an immersion blender, use extreme caution when blending hot liquids. Don’t overfill your blender, and work in batches to prevent spills.
  • Taste for salt and pepper once cooked, and add more, if needed. Depending on the broth you’re using, you may want more salt.
  • This soup is thick in texture. If you prefer a thinner texture, use an additional cup of broth or stir in a cup of your favourite plant-based milk after pureeing.

Nutrition Information

Calories 145cal (7%) Carbohydrates 23g (8%) Protein 5g (10%) Fat 5g (8%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 320mg (13%) Potassium 790mg (23%) Fiber 8g (32%) Sugar 8g (16%) Vitamin A 13432IU (269%) Vitamin C 55mg (61%) Calcium 62mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Servings

Amount Per Serving

Calories 145

% Daily Value*

Calories 145cal 7%
Carbohydrates 23g 8%
Protein 5g 10%
Fat 5g 8%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 320mg 13%
Potassium 790mg 17%
Fiber 8g 32%
Sugar 8g 16%
Vitamin A 13432IU 269%
Vitamin C 55mg 61%
Calcium 62mg 6%
Iron 2mg 11%

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