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Creamy Cauliflower Potato Soup (Vegan)

Cauliflower Potato Soup is the best healthy comfort food! It's perfectly creamy, light, savory, and irresistible. With a whole head of fresh cauliflower, aromatics, and dried herbs, this 1-pot creamy cauliflower soup is so good you'll never miss the dairy!Yield: makes about 8 cups of soup

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 servings
Calories: 128 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 Tablespoon oil, optional or use a splash of broth for oil-free
  • 1 medium yellow onion, chopped
  • 2 ribs celery, chopped
  • 4 large cloves garlic, minced
  • 1 teaspoon dried thyme
  • ½ teaspoon poultry seasoning blend see Notes
  • ¼ teaspoon black pepper
  • 1 large head cauliflower, cut into small florets about 1¾ lbs; see Notes
  • 2 large gold potatoes, cut into 1-inch pieces about 12 oz.
  • 2 cups vegetable broth
  • 2 cups water
  • 1 Tablespoon nutritional yeast
  • 1 teaspoon fine sea salt
  • 2 dashes cayenne pepper, optional
  • 1 bay leaf
  • ¾-1 cup plain unsweetened non-dairy yogurt see Notes

Instructions

    Cup of Yum
  1. Preheat a large soup pot over medium heat, and add the oil. Sauté the onion, for 5 minutes, until softened. Add the celery, garlic, dried thyme, poultry seasoning, and black pepper. Stirring frequently, cook for about 1 minute.
  2. Add the cauliflower florets and chopped potatoes and stir well. Cook for about 2 minutes, stirring occasionally, to develop some color on the cauliflower.
  3. Add the broth, water, nutritional yeast, salt, and 2-3 dashes of cayenne, if desired. Stir well, and make sure the potatoes are submerged. The cauliflower should be mostly covered, but it's fine for some floret tops to be above the liquid. Add the bay leaf to the pot, cover and increase heat to bring to a boil.
  4. Once boiling, reduce heat to low and keep covered to maintain a simmer. Cook for about 15 minutes or until the potatoes and cauliflower are fork tender.
  5. Uncover and let cool for a few minutes. For the smoothest consistency, use a regular stand blender to blend the soup (instead of an immersion blender). You'll need to work in batches. In my Vitamix I was able to blend it all in 2 batches, but 3 may be better depending on your blender. Add some of the yogurt to the blender with each batch. NOTE: Always use caution when blending hot liquids and never fill the blender more than about half full. Remove the center cap to allow steam to escape, and hold a dish towel over the opening. Start on low speed, slowly increase to high, and stop frequently to remove the lid and allow steam to escape.
  6. Once the soup is blended, taste for seasoning and add more yogurt, salt, and/or pepper as desired. Serve hot.

Notes

  • Tip: Cut the florets into fairly small, equal-size pieces; slice through any thicker stems so they're tender in 15 minutes. Chop the potatoes into 1-inch pieces so they cook evenly with the cauliflower. There's no need to peel gold potatoes since the skins are thin.
  • Poultry seasoning: This is a blend of dried herbs that often includes sage, thyme, rosemary, onion, and marjoram. If you don't have the blend on hand but you have sage and rosemary, use a bit of each.
  • Yogurt: Be sure to use yogurt that is completely plain and unsweetened. I have 3 non-dairy yogurt recipes if you need a homemade option:  cashew yogurt, almond yogurt, and tofu yogurt. Or go with a store-bought option such as Kite Hill or Forager. Some store brands are also available.
  • Store leftover cauliflower soup in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave. You can also freeze for up to 2 months.

Nutrition Information

Calories 128kcal (6%) Carbohydrates 20g (7%) Protein 5g (10%) Fat 4g (6%) Cholesterol 0mg (0%) Fiber 5g (20%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 128

% Daily Value*

Calories 128kcal 6%
Carbohydrates 20g 7%
Protein 5g 10%
Fat 4g 6%
Cholesterol 0mg 0%
Fiber 5g 20%

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