• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Kathy's Vegan Kitchen
  • Recipes
  • Categories
    • Vegan Entrees
    • Breakfast
    • Sandwiches
    • Small Bites
    • Vegan Desserts
    • Sauces, Dips & Dressings
    • Vegan Sides
    • Soups
    • Salads
    • How-To
    • Our Vegan Life
  • Vegan Reviews
    • Best Vegan Meal Delivery Service
    • Purple Carrot Review
    • Veestro Review
    • Fresh N’ Lean Review
  • About
  • TOP 50 EBOOK
    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • ABOUT
  • RECIPES
  • SUBSCRIBE!
  • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • ABOUT
    • RECIPES
    • SUBSCRIBE!
    • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home / Recipes / Soups

    Cream of Cauliflower Soup

    Published: Sep 17, 2024 · Modified: Sep 17, 2024 by Kathy Carmichael · This post may contain affiliate links.

    100 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe

    Transform fresh cauliflower into a savory, delicious vegan cream of cauliflower soup. This cream of vegan cauliflower soup recipe is rich and creamy, and screams comfort food.

    Cream of cauliflower soup on a cutting board with smoked paprika, chives, and cauliflower pieces.

    Vegan cream of cauliflower soup is a creamy, decadent, rich soup. I consider it comfort food because of its smooth and delicate texture. Once you take your first bite of this savory vegan cauliflower soup recipe, you'll think you are eating a fattening creamy soup, when in fact, it is made of all vegetables. Although most creamy soups contain nuts or plant milk, this cauliflower soup is nut-free, soy-free, and plant-milk-free. Instead, potatoes provide the creaminess. 

    Jump to:
    • Cauliflower Nutritional Benefits
    • Cream of Cauliflower Soup Ingredients
    • Cream of Cauliflower Soup Ingredient Substitutions
    • How to Make Cream of Cauliflower Soup
    • Recipe FAQs
    • Tips
    • Check Out These Vegan Recipes
    • 📖 Recipe
    • 💬 Reviews

    Cauliflower is so versatile; it can be used for pizza crust, cauliflower steaks, buffalo cauliflower bites, General Tso cauliflower, and the list goes on. As a kid, I remember cauliflower having little to no flavor. My only recollection of its use was on a vegetable tray that I immediately drowned in a dip to disguise its taste or lack thereof. Who knew cauliflower could be elegant and delectable?

    Cauliflower Nutritional Benefits

    A head of cauliflower on a cutting board.

    According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of chopped raw cauliflower, cut into half-inch pieces and weighing around 107 grams, contains:

    • 27 calories
    • 2 grams (g) of protein
    • 0.3 grams of fat
    • 5 g of carbohydrate, including 2.1 g of fiber and 2 g of sugar
    • 24 milligrams (mg) of calcium
    • 16 mg of magnesium
    • 47 mg of phosphorus
    • 320 mg of potassium
    • 51.6 mg of vitamin C
    • 16.6 micrograms (mcg) of vitamin K
    • 0.197 mcg of vitamin B6
    • 61 mcg of folate

    One cup of raw cauliflower will provide:

    • 77 percent of daily vitamin C needs
    • 20 percent of daily vitamin K needs
    • 10 percent or more of daily needs for vitamin B 6 and folate

    It also contains small thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese.

    Cream of Cauliflower Soup Ingredients

    The soup recipe is garnished with cauliflower pieces, smoked paprika, and chives.
    • Shallots: Shallots have a delicate and sweet flavor with a hint of sharpness, while onions bring a more intense heat. You can substitute shallots in nearly any recipe that calls for onions—make sure you're using the same volume. (For example, several medium shallots equals one small yellow onion.)
    • Leeks: Leeks have a mildly sweet flavor reminiscent of other alliums, such as onions, shallots, garlic, and chives. They are often used the way onions are — as part of a base of flavors for soups, stews, and other long-cooking dishes. However, their mild flavor means they can also be enjoyed independently.
    • Cauliflower: Cauliflower has a sweet and nutty flavor with bitter undertones. It also absorbs flavors like a sponge.
    • Garlic: I prefer using fresh garlic cloves whenever possible.
    • Baking Potatoes: The texture is medium starch, slightly creamy, and slightly dense, with delicate skin. White potatoes have a subtly sweet, mild taste with low sugar content.
    • Organic Vegetable Broth: I buy organic vegetable broth in bulk at Costco.
    • Nutritional Yeast: Nutritional yeast helps thicken the cauliflower soup and tastes cheesy without any dairy.
    • Garlic Powder: Garlic powder is to dried ground cauliflower and has a stronger flavor than fresh garlic.
    • Onion Powder: Onion powder is dried ground onion.
    • Rosemary: Rosemary has notes of evergreen, citrus, lavender, pine, sage, pepper, mint, and sage.
    • Chives: The green ends of the green onion are similar in flavor to chives, and they can be used the same way. The white part of green onions has a stronger flavor and can stand up to cooking, much like a yellow or white onion. The whites also make a good base for soups, stir-fries, and sauces.
    • Smoked Paprika: Smoked paprika has a smoky and spicy flavor with hints of sweetness. Mildly hot smoked paprika does not have much sweetness but has some heat in the flavor. Hot or spicy smoked paprika has more heat than mildly hot smoked paprika and no sweetness.

    Cream of Cauliflower Soup Ingredient Substitutions

    • Red onions are similar to shallots in flavor. Bt you can also use yellow or white onions.
    • Green onions or spring onions substitute leeks in recipes.
    • Minced garlic: Use ½ teaspoon of jarred minced garlic in place of each clove.
    • Garlic flakes: Also called dehydrated (or dried) minced garlic, use ½ teaspoon of garlic flakes in place of each clove.
    • Granulated garlic: Use ¼ teaspoon of granulated garlic in place of each clove.
    • Choose any type of potatoes.
    • If you don't have vegetable broth, mix a little Yondu with water.
    • Thyme and sage are good substitutes for rosemary. Other options include marjoram and oregano, which all fall under the same mint family. If you have Italian seasoning, that is also a good substitute, as rosemary is often included in the mix.
    • In a recipe, you can substitute scallion, leeks, shallots, and garlic for chives. If you substitute for a garnish, your best bet is green onion/scallion for a similar look and taste.
    • Hungarian paprika, sweet paprika, and hot paprika can be used instead of smoked paprika. Then add a little liquid smoke for the missing smokey component.

    How to Make Cream of Cauliflower Soup

    One of my favorite kitchen tools that saves me a ton of time is my vegetable chopper. As a result, chopping vegetables for various recipes takes minutes instead of hours. For this creamy cauliflower soup recipe, I used a larger chopping blade to chop my potatoes. Then, I used the smaller blade to chop the shallots.

    Potatoes cut with a vegetable chopper on the counter.
    • When cooking with leeks, it is essential to remember that leeks generally require a lot of cleaning.
    • Even though they may appear clean on the outside, dirt hides in the multiple layers of each leek.
    • Therefore, I suggest chopping leeks, transferring them to a colander, and rinsing them under water to remove excess debris. 
    • Preheat oven to 400 degrees; line a cookie sheet with parchment paper or a silicone mat.
    • After chopping and washing the cauliflower, make a single layer of cauliflower on the cookie sheet.
    • Generously season with garlic powder and onion powder.
    • Roast the cauliflower for 40 minutes until lightly brown on top.
    • While cauliflower roasts, saute garlic, leeks, and shallots together in a soup pot.
    I am sauteing the leeks, garlic, and shallots in a soup pot on the stove.
    • Add 4 cups organic vegetable broth and stir; reduce heat to medium.
    • Then, add the chopped potatoes and return heat to medium-high. The potatoes need to cook through.
    • Now, add rosemary and nutritional yeast.
    • Bring to a boil and stir; cover and cook, reducing heat to simmer until the potatoes are soft (30 minutes).
    I added the potatoes, cauliflower, and broth to the soup pot on the stove.
    • Be sure to reserve some of the roasted cauliflower (I picked small pieces) to use as a garnish when serving the cauliflower before blending the soup.
    • Using a high-speed blender, combine small portions of broth/potato shallot mixture and roasted cauliflower until smooth. It will be thick but blended without any chunks.
    • Now return the thick mixture to the soup pot.
    • Using the remaining 4 cups of organic vegetable broth, add small amounts of broth and stir; the soup will thin out and brighten in color.
    • Serve
    • Sprinkle the top with paprika.
    • Decorate the center of the soup bowl using the reserved small pieces of roasted cauliflower and the chopped chives.
    I am eating the cream of cauliflower soup recipe.

    Cauliflower has become one of my favorite vegetables, as it transforms into so many different dishes with versatile flavors; it absorbs herbs and seasoning and, when used creatively, is the best fat-free food around.

    Recipe FAQs

    Is cauliflower a superfood?

    Cauliflower is a dietary superfood filled with vitamins, minerals, and other beneficial molecules despite its pale-colored appearance. Today cauliflower is a popular alternative to many carbohydrate-rich foods, such as rice, Pizza Crusts, and Sandwich Rounds.

    Is cauliflower anti-inflammatory?

    Cruciferous vegetables such as green cabbage, broccoli bok choy, Brussels sprouts, kale, and cauliflower provide anti-inflammatory benefits, which can reduce the risk of cardiovascular disease and other chronic diseases.

    What does cauliflower do for your body?

    It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates, and 2 grams of dietary fiber.

    Tips

    • Cutting the cauliflower into similar-sized florets will ensure the pieces cook at the same rate.
    • Leeks have layers of dirt in between their layers, so clean them well.
    • Although I usually leave the skins on potatoes, for this recipe, the potatoes are used for the creaminess, so remove the skins for the best texture.
    • For best quality, soups will last about 3 months in the freezer.
    • I like Souper Cubes to freeze individual soup bowls in the perfect-sized container, which is easy to access and thaw.
    • Thaw soup overnight and reheat on the stove in the microwave once thawed.

    So if you love savory soups and want to feel like you are cheating with every delicious bite, try this vegan cream of cauliflower soup!

    Check Out These Vegan Recipes

    • Thai noodle salad
      Vegan Thai Noodle Salad
    • Cold Green Bean Salad
    • zucchini noodle salad recipe
      Fresh Summer Zucchini Noodle Salad
    • Summer Couscous Salad Recipe
      Summer Couscous Salad Recipe

    If you love this vegan cream of cauliflower soup recipe, give us a 5-star review and comment below. We would love to hear from you!

    📖 Recipe

    cream of cauliflower soup

    Cream of Cauliflower Soup

    Kathy Carmichael
    Cream of Cauliflower Soup is oil-free, nut-free, plant-milk-free, and soy-free. Savory and delicious, creamy cauliflower soup is packed with vegetables and clearly tastes so good you'll think you're cheating with every delicious bite.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 40 minutes mins
    Total Time 50 minutes mins
    Course Soups
    Cuisine American
    Servings 6 servings
    Calories 155 kcal

    Ingredients
      

    • 2 large shallots diced
    • 3 leeks Trimmed and cleaned (you must rinse the multiple layers; leeks are fabulous but dirty); chopped
    • 1 head cauliflower cored and chopped in bite-sized pieces (reserve several small roasted pieces for soup garnish)
    • 3 cloves garlic minced
    • 2 medium-sized potatoes peeled and chopped
    • 2 Tablespoons of fresh chopped rosemary
    • 8 cups organic vegetable broth
    • ½ cup Nutritional Yeast
    • 1 Tablespoon Garlic powder
    • 1 Tablespoon Onion powder
    • ½ cup chives garnish
    • Smoked paprika garnish

    Instructions
     

    • Preheat oven to 400 degrees; line a cookie sheet with parchment paper or a silicone mat.
    • After chopping and washing the cauliflower, make a single layer of cauliflower on the cookie sheet.
    • Generously season with garlic powder and onion powder.
    • Roast for 40 minutes until lightly brown on top.
    • While cauliflower roasts, saute garlic, leeks, and shallots together in a soup pot.
    • Add 4 cups organic vegetable broth and stir; reduce heat to medium.
    • Add chopped potatoes and return heat to medium-high. The potatoes need to cook through.
    • Add rosemary and nutritional yeast.
    • Bring to a boil and stir; cover and cook, reducing heat to simmer until the potatoes are soft (30 minutes).
    • Using a high-speed blender, combine small portions of broth/potato shallot mixture and roasted cauliflower until smooth. It will be thick but blended without any chunks.
    • Now return the thick mixture to the soup pot.
    • Using the remaining 4 cups of organic vegetable broth, add small amounts of broth and stir; the soup will thin out and brighten in color.
    • Serve
    • Sprinkle the top with paprika.
    • Decorate the center of the soup bowl using the reserved small pieces of roasted cauliflower and the chopped chives.

    Notes

    • Cutting the cauliflower into similar-sized florets will ensure the pieces cook at the same rate.
    • Leeks have layers of dirt in between their layers, so clean them well.
    • Although I usually leave the skins on potatoes, for this recipe, the potatoes are used for the creaminess, so remove the skins for the best texture.
    • For best quality, soups will last about 3 months in the freezer.
    • I like Souper Cubes to freeze individual soup bowls in the perfect-sized container, which is easy to access and thaw.
    • Thaw soup overnight and reheat on the stove in the microwave once thawed.

    Nutrition

    Calories: 155kcalCarbohydrates: 33gProtein: 7gFat: 1gSaturated Fat: 0.2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gSodium: 399mgPotassium: 816mgFiber: 6gSugar: 8gVitamin A: 1577IUVitamin C: 69mgCalcium: 79mgIron: 3mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

    Get FREE Recipes In Your Inbox :)

    I'll Send You New Recipes When I Post!

    Invalid email address
    We promise not to spam you. You can unsubscribe at any time.
    Free Recipes On The Way! :)- Kathy

    More Soups

    • creamy lentil soup recipe
      Easy Creamy Lentil Soup
    • Vegan Minestrone Recipe
      Vegan Minestrone Soup Recipe
    • Vegan Easter
      Vegan Easter Recipes
    • vegan carrot soup recipe
      Vegan Roasted Carrot Soup

    Reader Interactions

    Comments

      5 from 5 votes (5 ratings without comment)

      Did you make this recipe? Leave a reply below! Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Michelle Brothers

      April 15, 2023 at 9:09 am

      Absolutely love this soup. My husband and I recently started incorporating more vegan meals after he lost half his vision due to an eye stroke. I found your vegan tortilla soup recipe and after making and loving it we decided to give up meat for good.
      All of your recipes are delicious and I honestly don’t miss meat at all.
      Thank you for all the amazing meals I have made for my family because of you. 💜

      Reply
      • Kathy Carmichael

        April 15, 2023 at 7:18 pm

        Hi Michelle, thank you so much for your feedback. I am so glad you are enjoying the recipes. I hope your husband is doing better and his condition has improved. I appreciate your kind words. Keep me posted. I look forward to hearing from you.

        Reply
    2. Susan

      August 06, 2020 at 12:25 pm

      Just made this soup....delicious! There is no mention of the nutritional yeast in the instructions. I added it at the end when adding final broth. When should it be added?

      Reply
      • Kathy Carmichael

        August 06, 2020 at 5:02 pm

        Hi Susan! You must have read my mind 🙂 I add it at the end. Thanks for pointing that out. I will fix it. I am so glad you enjoyed the soup.

        Reply

    Primary Sidebar

    Hi, I'm Kathy! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet!

    More about me →

    Light and Delicious Vegan Spring Food Recipes

    • vegan tuna pasat salad recipe
      Vegan Tuna Pasta Salad
    • chickpea burger recipe
      Chickpea Burger
    • Watermelon quinoa salad recipe
      Watermelon Quinoa Salad
    • BEET BURGER
      Vegan Beet Burger Recipe
    • carrot dog recipe
      Carrot Dogs
    • miso mushrooms
      Miso Glazed Mushrooms

    Top 50 Recipes Cookbook

    Popular Vegan Dishes

    • vegans tir fry recipe
      The Best Vegan Stir Fry
    • mango salad
      Simple Mango Kale Salad
    • lentil meatloaf
      The Best Vegan Meatloaf
    • vegan chicken salad
      Best Vegan Chicken Salad
    • easy bean salad recipe
      Bean Salad With Oil Free Dressing
    • vegan drunken noodles recipe
      Easy Vegan Drunken Noodles

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions
    • Accessibility Statement
    • Affiliate Policy

    Cookbook

    • My Top 50 Recipe Cookbook!

    Contact

    • Contact
    • About Me
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases. Made with ♥️ in Arizona.

    Copyright © Kathy's Vegan Kitchen :)

    100 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.