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Instant Pot Cauliflower Soup - Smoky Vegan Cauliflower Soup

Instant Pot Cauliflower Soup - Smoky Vegan Cauliflower Soup with Red Peppers and Smoked Paprika. Hearty and Delicious. Saucepan Option. Vegan Glutenfree Soyfree Recipe. Can be Nut-free.Just 5 Mins prep. No Immersion Blender needed!

Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 3
Calories: 118 kcal
Course: Soup
Cuisine: American , gluten-free

Ingredients

  • 1 small head of cauliflower or 1/2 a large head
  • 1/2 small onion
  • 4 cloves of garlic 4 small cloves or 2 large
  • 1/2 red bell pepper (or use roasted red bell pepper for variation)
  • 1.5 cup water or veggie broth
  • 1/2 tsp smoked paprika
  • 1/4 to 1/2 tsp red pepper flakes
  • a good dash of all spice or cinnamon (optional, but adds great depth of flavor)
  • 1/2 tsp dried thyme
  • 3/4 tsp salt
  • 1 tbsp nutritional yeast
  • 1 cup cashew milk ( 1/3 cup cashews and 1 tsp flour blended with 1 cup of water (use rice flour for gluten-free))
  • basil/cilantro, vegan bacon, black pepper and other toppings of choice

Instructions

    Cup of Yum
  1. Blend the first 4 ingredients with 1.5 cups of water or broth. **(see note). Add to the instant pot.  Alternatively**, saute the onion and garlic  in 1 tsp oil until translucent. Then add blended cauliflower Or add florets, chopped bell pepper and broth and proceed. Use an immersion blender at step 3 after adding cashew milk.  
  2. Add the spices, herbs, salt and nutritional yeast, Mix well. Close the lid and pressure cook (manual hi) for 14 mins. 
  3. Let the pressure release naturally. Open the lid, add cashew milk and mix in. Press Saute, cover and cook for for 4 -5 mins (The soup will tend to splash when boiling, so cover with a well fitting lid. If the lid is too large, the moisture will trickle out and flow along the pot to the bottom which is electrical, which isn't a good thing).
  4. Taste and adjust salt, flavor, spice. Add some chili blend, or sweetener if needed. Add some more broth if needed for preferred consistency.
  5. Serve with toppings of choice such as fresh basil or cilantro, vegan bacon crumbles, bbq chips, roasted cajun cauliflower! or other and a side of garlic bread or toasted+buttered bread or dinner rolls. So good!

Notes

  • ** This blended mix gets cooked well under pressure. If you are unsure of the raw onion and garlic, you can saute chopped onion and garlic on saute mode until golden. Transfer half of the mix to the blender with the cauliflower and blend. 
  • Raw onion and garlic when blended sometimes can be a much stronger flavor and smell if they are old or get over blended and can overpower the soup. Saute before blending. 
  •  
  • Saucepan/Stovetop: Cook the chopped onion and garlic until translucent over medium heat. Add the peppers, cauliflower, spices, mix well and cook for 3 to 4 mins. Add the water/broth and cashew milk and bring to a boil. Continue to cook partially covered for 10 mins or until cauliflower is cooked through. Blend the soup using an immersion blender or regular blender. Taste and adjust, add more broth if needed. 
  •  
  • Nut-free option: Use pumpkin seeds, coconut cream or other nut free cream /thick milk (about 1 cup) or a combination.
  •  
  • If you add the cashew milk before cooking, the mixture will thicken too quickly and the IP might give a burn signal.
  •  
  • Nutrition is 1 of 3 serves

Nutrition Information

Calories 118kcal (6%) Carbohydrates 11g (4%) Protein 5g (10%) Fat 6g (9%) Saturated Fat 1g (5%) Sodium 598mg (25%) Potassium 335mg (10%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 785IU (16%) Vitamin C 45.1mg (50%) Calcium 28mg (3%) Iron 1.7mg (9%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 118

% Daily Value*

Calories 118kcal 6%
Carbohydrates 11g 4%
Protein 5g 10%
Fat 6g 9%
Saturated Fat 1g 5%
Sodium 598mg 25%
Potassium 335mg 7%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 785IU 16%
Vitamin C 45.1mg 50%
Calcium 28mg 3%
Iron 1.7mg 9%

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