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This warm, comforting creamy cauliflower soup is ready in just 30 minutes. It’s vegan, gluten-free, and dairy-free, making it a great choice for many dietary needs. Serve it on its own for a light lunch or pair it with quinoa salad or dinner rolls for a more filling meal.

Three bowls of healthy cauliflower soup garnished with roasted chickpeas, fresh thyme, and a drizzle of olive oil. A cozy and easy cauliflower soup recipe that’s vegan and gluten-free.

Cauliflower is a versatile vegetable that works well in all kinds of low-carb recipes, like cauliflower rice, mash, and hummus. In this recipe, it blends into a smooth, rich base that’s both light and satisfying.

There’s no need for cream, milk, or thickeners, making it a good option if you’re looking for a healthier, plant-based, and dairy-free alternative to traditional creamy soups.

Recipe Highlights

  • Quick and easy: Ready in under 30 minutes with basic pantry staples.
  • Light and satisfying: Blended cauliflower creates a rich, smooth texture without any dairy.
  • Great for meal prep: Keeps well in the fridge for up to 5 days and freezes beautifully.
  • Customizable: Add extra veggies, switch up the herbs, or top with croutons, sharp cheddar, or your favorite garnishes.

Key Ingredients & Easy Swaps

  • Cauliflower: One large head (about 2½ pounds or 1 kg), chopped into small florets. Frozen cauliflower works too.
  • Onion: Use leeks or shallots for a milder taste.
  • Garlic: Fresh garlic gives the best flavor.
  • Thyme: Swap with rosemary, sage, or oregano if preferred.
  • Vegetable stock: I recommend using low-sodium stock. I prefer homemade, but store-bought vegetable or chicken broth is fine.

See the recipe card below for a detailed ingredient list and step-by-step instructions.

How to Make Healthy Cauliflower Soup

  1. Sauté the aromatics: Heat the oil in a saucepan, cook the onion until soft, then stir in the garlic and cook until fragrant.
  2. Simmer: Add the cauliflower and thyme. Cook for a couple of minutes, then pour in the stock. Bring to a gentle boil, cover, and cook until the cauliflower is tender.
  3. Blend: Remove the thyme sprigs. Puree the soup until smooth using an immersion blender, or transfer it in batches to a regular blender.
  4. Finish and serve: Season with salt and pepper to taste. Ladle into bowls and garnish with your favorite toppings.

If your soup is too thick after blending, thin it with a bit of vegetable stock. If too thin, simmer a little longer to thicken.

Instant Pot Shortcut

Add all ingredients (except the oil) to the Instant Pot. Cook on high pressure for 8 minutes, then quick release. Blend until smooth using an immersion or standard blender.

Close-up of creamy cauliflower soup without cream in a red enameled Dutch oven. A quick and healthy vegan cauliflower soup perfect for weeknights.

Recipe Variations

  • Add more vegetables: Stir in chopped broccoli, leeks, carrots, potatoes, kale, or spinach.
  • Roasted cauliflower: For a richer, slightly sweet flavor, roast the cauliflower florets at 400°F (200°C) for about 20 minutes before adding them to the soup.
  • Cheesy flavor: Blend in nutritional yeast or shredded cheese.
  • Spicy kick: Add a pinch of red pepper flakes, cayenne, or curry powder.
  • Make it heartier: Mix in cooked quinoa, basmati rice, chickpeas, or white beans.

Toppings & Garnishes

Add flavor and texture with:

  • Roasted chickpeas
  • A drizzle of olive oil or swirl of pesto
  • Crunchy croutons
  • Grilled shrimp
  • Shaved sharp cheddar cheese

How to Store & Freeze

Storage: Keep in an airtight container in the fridge for up to 5 days. Thin with water or broth if needed. If it thickens, add a splash of water or broth to loosen it before reheating.

Freeze: Let the soup cool completely, then freeze in airtight containers for up to 3 months. Thaw overnight in the fridge.

Reheating: Warm gently on the stovetop or in the microwave until heated through, stirring occasionally.

Three bowls of vegan cauliflower soup, two topped with roasted chickpeas and one plain, with spoons in the background. A gluten-free and easy cauliflower soup recipe made with simple ingredients.

More Comforting Soup Recipes

If you’ve tried this dairy-free creamy soup or any other recipe on the blog, don’t forget to rate it and leave a comment below. I love hearing how it turned out for you!

Three bowls of creamy cauliflower soup, two garnished with roasted chickpeas and one plain.
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How To Make It: Creamy Cauliflower Soup

Prep Time: 7 minutes
Cook Time: 25 minutes
Total Time: 32 minutes
Servings: 4
(5 stars) 9 ratings
This creamy cauliflower soup is healthy, comforting, and easy to make. It’s ready in just 30 minutes and is naturally gluten-free, dairy-free, and vegan. Perfect for a quick lunch or a simple weeknight dinner.

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion peeled and diced
  • 2 cloves garlic finely chopped
  • 1 head of cauliflower (approx. 2.2 lb./1 Kg) stalk trimmed and cut into small florets
  • 2 sprigs fresh thyme
  • 4 cups (950 ml) low-sodium vegetable stock I used my homemade vegetable stock
  • salt
  • freshly ground black pepper

Toppings & garnishes (optional):

  • fresh thyme finely chopped
  • extra virgin olive oil
  • roasted chickpeas
  • freshly ground black pepper

Equipment

Instructions

Sauté the aromatics

  • Heat the olive oil in a large pan over medium heat. 
    Add the onion and cook for about 5 minutes, stirring occasionally, until soft and translucent.
    Stir in the garlic and cook for 1 minute, until fragrant.

Simmer

  • Add the chopped cauliflower and thyme. Cook for a couple of minutes, then pour in vegetable stock. Cover and let it simmer for 15 to 20 minutes until the cauliflower is tender.

Blend

  • Remove the thyme sprigs. Puree the soup until smooth using an immersion blender, or carefully transfer it to a regular blender in batches. 
    If your soup is too thick after blending, thin it with a bit of stock. If it's too thin, simmer it until it reaches the desired consistency.

Finish and serve

  • Season with salt and pepper, then ladle it into bowls and top with your favorite garnishes.

Notes

  • Storage: Keep in an airtight container in the fridge for up to 5 days. 
  • Freezing: Let it cool completely, then freeze for up to 3 months. Thaw overnight in the fridge.
  • Reheating: Warm on the stove or in the microwave, adding broth if needed.
  • Instant Pot option: Add all the ingredients (leave out the oil) to the Instant Pot. Cook on high pressure for 8 minutes, quick release, and blend until smooth.

Nutrition

Serving: 1 bowl, Calories: 158 kcal, Carbohydrates: 18.5 g, Protein: 5.3 g, Fat: 7 g, Saturated Fat: 1 g, Sodium: 151 mg, Fiber: 6.6 g, Sugar: 8.2 g
Did you make this recipe?Leave a comment or share a photo on Instagram with the hashtag #aseasyasapplepie. We’d love to see what you come up with!
Author: Elena Tomasi
Course: Soup
Cuisine: American
Diet: Gluten Free, Low Calorie, Low Fat, Vegan, Vegetarian