As Easy As Apple Pie

Healthy Cauliflower Soup

This creamy cauliflower soup is filling, rich, so incredibly comforting, and easy to make. Bonus? It’s also naturally gluten-free and vegan. You won’t miss the milk and cream at all! 

This would make the perfect light yet satisfying meal when you want something on the table fast. It’s also a perfect make-ahead meal. Prepare the soup and portion it into containers for the week.

three bowls of cauliflower soup topped with roasted chickpeas, two spoons and a blue/gray napkin

Cream-less cauliflower soup

This healthy cauliflower soup is perfect for when you’re craving something warm, and comforting.

The natural texture of cooked cauliflower blends into a thick, silky, nutrient-rich soup. No cream, milk, potatoes, or thickeners are required.

You can serve it as a first course for dinner or with a salad or sandwich for lunch.

Ingredients and substitution suggestions

You only need a few basic ingredients to make this simple cauliflower soup:

  • Cauliflower – One large head of cauliflower, approximately 2 1/2 pounds (1 Kg).
  • Olive oil – Or your preferred cooking oil.
  • Onion – If you prefer a milder flavor, leeks or shallots are a wonderful substitute for regular onions.
  • Garlic – Fresh garlic.
  • Fresh thyme – Adds flavor! Feel free to experiment with other herbs, fresh or dried.
  • Low-sodium vegetable stock – I used my homemade vegetable stock powder. It can be replaced with low-sodium chicken stock.
  • Seasonings – Salt + freshly ground black pepper.

How to make a flavorful cauliflower soup

To make this healthy soup, simply:

  1. Sautée the garlic and onion until softened.
  2. Add the cauliflower, vegetable stock,  and thyme sprigs.
  3. Let everything simmer until the cauliflower is tender.
  4. Puree the ingredients right in the pot with an immersion blender, or transfer the soup to a traditional blender in batches and blend until it’s smooth.
  5. Season with salt and pepper.
  6. Add the toppings and done! This velvety smooth and SO delicious soup will be ready to serve.
Red enameled cast iron dutch oven filled with creamy cauliflower soup

If your soup is too thick after blending, thin it out with some more vegetable stock. If it’s too thin, bring it back to a simmer and cook until it has reached your desired consistency.

Instant Pot cauliflower soup

You can easily make this soup in the instant pot.

  1. Add the cauliflower florets, garlic, onion, vegetable stock, fresh thyme, salt, and pepper to the Instant Pot.
  2. Cook on high pressure for 8 minutes.
  3. Quick-release the pressure. Open the pot and use an immersion blender to blend the soup or put the soup in a blender until smooth.

Topping suggestions

Toppings and garnishes are the perfect way to customize your soup.

I topped my bowls with roasted chickpeas, chopped fresh thyme, and a drizzle of extra virgin olive oil to finish it off. Roasted chickpeas add texture and crunch.

Toasted nuts/seeds, croutons, chives, parsley, truffle oil,….are also great additions. If you want to treat yourself, stir in a dollop of cream or Greek yogurt.

two bowls of cauliflower soup topped with roasted chickpeas. One bowl without topping

How do you make roasted chickpeas

Toss the chickpeas in a simple mixture of salt, paprika, chili powder, and cumin, and roast them for 25 minutes. The result is a tender chickpea with a slightly crispy edge and a spicy-smoky flavor.

I advise you to make a double batch of these chickpeas because they’re also a fabulous snack.

Customize it!

  • Make it spicy: Add a generous sprinkle of crushed red pepper flakes to this soup before serving to give it a bit of a kick.
  • Fresh herbs:  Use rosemary, sage, or oregano instead of thyme.
  • Add in some extra veggies: Feel free to toss in a handful of chopped broccoli along with the cauliflower.  
  • Add proteins – Cooked shrimp pairs wonderfully with this soup!
  • Make it heartier – I love to stir in a couple of spoonfuls of cooked basmati rice, quinoa, white beans, or chickpeas.
  • Make it “cheesy”– Blend in 1/3 cup of nutritional yeast when you blend the soup.

How to make ahead, store and freeze

Make-ahead – Cauliflower soup can be made in advance and reheated when needed.

How to store – Allow soup to cool to room temperature. Store in an airtight container in the fridge for up to four days. Reheat the soup on the stovetop or in the microwave, adding a little water to adjust the consistency if it’s thickened substantially.

How to freeze – Since this cauliflower soup doesn’t contain any cream, it freezes exceptionally well. Let it cool, transfer it to an airtight container, and freeze it for up to three months. The night before you want to enjoy it, transfer the container to the refrigerator to slowly thaw overnight, then reheat the soup in a saucepan over medium heat.

Frequently Asked Questions

What goes well with cauliflower soup?

Cauliflower soup is the perfect accompaniment to salads and sandwiches. 

How do you thicken up cauliflower soup?

This cauliflower soup it’s naturally thickened. The pureed cauliflower makes the soup thick and creamy.


How do you add flavor to a bland cauliflower soup?

This soup already has lots of flavors and should not be bland, but if you want to take it up a notch, sprinkle with some crushed red pepper flakes. 

Can you freeze cauliflower soup?

This soup freezes well. Place it in a freezer bag or an airtight container. To serve, defrost in the fridge overnight and reheat in a saucepan over medium heat until warm.

Two bowls of cauliflower soup topped with roasted chickpeas.

More easy soup recipes

Soup dippers

More healthy cauliflower recipes

If you make this healthy soup recipe, please leave a feedback and rating. I always love hearing how it turns out for you! ♡

three bowls of cauliflower soup topped with roasted chickpeas
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Cauliflower Soup

This creamy cauliflower soup is filling, rich, so incredibly comforting, and easy to make. Bonus? It’s also naturally gluten-free and vegan. You won’t miss the milk and cream at all!

Ingredients

For the cauliflower soup:

  • 2 tablespoons olive oil
  • 1 medium onion thinly sliced
  • 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 recipe below
  • freshly ground black pepper

For the roasted chickpeas (optional):

  • 1 can (14 oz-400 g) can chickpeas drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon chili powder
  • ¼ teaspoon cumin
  • ¼ teaspoon salt

Instructions

Make the soup:

  • Heat the olive oil in a large pot over medium-high heat. Add the onion and sautée for 5 minutes, until soft and translucent, stirring occasionally. Stir in the garlic and continue to sautée for 1 more minute, until fragrant. 
  • Add the chopped cauliflower and thyme and cook for about 3 minutes, stirring often.
  • Cover with vegetable stock and simmer on medium heat for about 15 minutes, until the cauliflower is very soft.Remove the thyme sprigs.
  • Remove from heat, add salt and pepper to taste, and carefully blend until smooth using a blender, a food processor, or an immersion blender.
  • Add more stock for a thinner consistency.
  • Serve the cauliflower soup in bowls topped with roasted chickpeas and garnished with chopped fresh thyme, a drizzle of extra virgin olive oil, and freshly ground black pepper.

Roasted chickpeas:

  • Preheat the oven to 400°F (200°C).
    Pat the chickpeas dry with paper towels and place them in a large bowl. 
    Toss with olive oil, paprika, chili powder, cumin, and salt until evenly coated.
    Spread the chickpeas in a single layer on a baking sheet and bake for 20-25 minutes, stirring occasionally to prevent over browning. The chickpeas are done when they are crispy and golden brown.

Notes

*Nutrition information is a rough estimate for 1 of 4 servings with all of the recommended ingredients but no toppings / garnishes.
Storage: Leftovers can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months.
  • To make this soup in the Instant Pot
  1. Add all the ingredients (leave out the oil) to the Instant Pot.
  2. Cook on high pressure for 8 minutes.
  3. Quick-release the pressure  and blend with an immersion blender or put the soup in a blender 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
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