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4.9 from 450 votes

Vegan Instant Pot Cauliflower Soup

Vegan Cauliflower Soup made in the Instant Pot in less than 30 minutes. Packed with healing ingredients like turmeric, cauliflower and cashews, it is so creamy and full of flavor. 

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 183 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 3/4 cup onion diced
  • 4 cloves garlic minced
  • 1 head cauliflower about 5 cups or 1.6lbs, cut into 2 inch florets
  • 1/2 cup cashews raw
  • 3 cups vegetable broth or water
  • 1 tablespoon lemon juice (optional)
Spices
  • 1/2 teaspoon Ground Turmeric (Haldi powder)
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon salt adjust to taste
To garnish
  • parsley
  • red chili flakes (optional)

Instructions

    Cup of Yum
  1. Start the instant pot in Saute mode and heat oil in it. Add diced onions and garlic and sauté for about 3 minutes. 
  2. Add cauliflower, cashews, turmeric, cinnamon, broth and salt. Stir it all up. Press Cancel and close lid with vent in sealing position.  
  3. Change the instant pot setting to manual or pressure cook mode at high pressure for for 3 mins. 
  4. After the instant pot beeps, let the pressure release naturally for 10 minutes then release the pressure manually. 
  5. Add the lemon juice. Use an immersion blender to blend the soup to a creamy texture. You can also transfer to a blender such as Vitamix to blend the soup. Be careful while blending to avoid hot splatters. 
  6. Top with parsley and some chili flakes (optional). Enjoy with toasted bread! 

Notes

  • Nuts: I used cashews to make this soup creamy. Other nuts such as almonds or macadamia or a combination could work too.
  • Nut-free variation: Top make this soup nut-free, add full-fat coconut milk to make it creamy. 
  • Leftover ideas: Use leftovers as a Vegan creamy Alfredo sauce for pasta, it tastes heavenly. 
  • Created: This recipe was created in a 6qt Instant Pot DUO60 Multi-use Pressure Cooker.

Nutrition Information

Calories 183kcal (9%) Carbohydrates 18g (6%) Protein 6g (12%) Fat 11g (17%) Saturated Fat 1g (5%) Sodium 1333mg (56%) Potassium 592mg (17%) Fiber 4g (16%) Sugar 6g (12%) Vitamin A 375IU (8%) Vitamin C 73.9mg (82%) Calcium 53mg (5%) Iron 1.9mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 183

% Daily Value*

Calories 183kcal 9%
Carbohydrates 18g 6%
Protein 6g 12%
Fat 11g 17%
Saturated Fat 1g 5%
Sodium 1333mg 56%
Potassium 592mg 13%
Fiber 4g 16%
Sugar 6g 12%
Vitamin A 375IU 8%
Vitamin C 73.9mg 82%
Calcium 53mg 5%
Iron 1.9mg 11%

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