Healthy & Creamy Cauliflower Soup

This creamy cauliflower soup is filling, rich, and 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!

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

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

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

Cauliflower soup ingredients

To make this simple  cauliflower soup recipe, you will need only a few basic ingredients:

  • Olive oil – or your preferred cooking oil
  • Onion + garlic
  • Cauliflower
  • Fresh thyme
  • Low-sodium vegetable stock – I used my homemade vegetable stock powder, feel free to use chicken stock.
  • Salt + freshly ground black pepper
  • Toppings

How to make 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.

Toppings

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.

Variations

Do you want to customize your soup?  Feel free to:

  • 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.  

Storage + How to freeze cauliflower soup

Cauliflower soup can be made in advance and reheated when needed. It will keep for up to four days in the fridge in an airtight container, and it can be frozen for up to a month.

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.

Two bowls of cauliflower soup topped with roasted chickpeas.

For more easy soup recipes,  check out my Creamy Broccoli White Bean Soup,  Healthy Zucchini Avocado Soup,  Ginger and Turmeric Carrot Soup, Roasted Pumpkin Apple Soup, and Thai Butternut Squash Soup.

And, for more healthy recipes with cauliflower, check out my Cauliflower Mashed Potatoes and Cauliflower Fried Rice, and Roasted Cauliflower “Hummus”.

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

Two bowls of cauliflower soup topped with roasted chickpeas.
Print
5 from 7 votes
Creamy Cauliflower Soup
Prep Time:
7 mins
Cook Time:
25 mins
Total Time:
32 mins
 
Author: Elena Tomasi
Course: Soup
Cuisine: International
Servings:4

This creamy cauliflower soup is filling, rich, and 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 white 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
Garnish (optional):
  • fresh thyme finely chopped
  • extra virgin olive oil
  • roasted chickpeas recipe below
  • freshly ground black pepper
For the roasted chickpeas (optional):
  • 1 can chickpeas ( 400 grams /14 oz) drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
Instructions
Make the soup:
  1. 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. 

  2. Add the chopped cauliflower and thyme and cook for about 3 minutes, stirring often.

  3. Cover with vegetable stock and simmer on medium heat for about 15 minutes, until the cauliflower is very soft.

    Remove the thyme sprigs.

  4. Remove from heat, add salt and pepper to taste and carefully blend until smooth using a blender, a food processor or an immersion blender.

  5. Add more stock for a thinner consistency.
  6. 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:
  1. Preheat the oven to 200 degrees C (400 degrees F). 

    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.

Nutrition Information
Amount per serving (1 bowl) — Calories: 144, Fat: 7g, Saturated Fat: 1g, Sodium: 101mg, Carbohydrates: 20g, Fiber: 7g, Sugar: 11g, Protein: 5g

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16 comments on “Healthy & Creamy Cauliflower Soup”

  1. I AM SO GLAD THAT I FOUND A SITE THAT IS THA INCLUDE THE NUTRITIONAL VALUES WITH THE RECIPES THANKS SO MUCH. Yeah!! I will post our site on my face book page for my friends to find.

  2. Can i use chicken stock instead of vegetable?

  3. Tried this today!Had to add more olive oil,but was stunning!! Didn’t have any thyme,so used mixed herbs instead!Even my hubby loved it!!

  4. This looks so silky and delicious. I was looking for a healthy soup and this is it. I’m going to make it soon. It looks so good, I can’t wait to try it.

  5. Can we store it right after? I do a lot of prep meals? How long in the fridge? 2-3 days?

  6. Made this soup! It’s wonderful, I used roasted hazelnuts and chili oil  then some Parmesan shavings. It’s delicious .

  7. Hello l haven’t tried any of your  recipes yet, but l know they will be amazing. I’m transitioning into becoming Vegan and l was looking for something with natural ingredients instead of all the creams, milk and butter. After reading a few of your recipes l knew this is what i’m looking for. 
                                          Thanks In Advance
                                                   Debora

    • Hi Debora! Although this is not a vegan blog, I have lots of vegan recipes, especially soups, salads, and some desserts. 🙂 If you have any request feel free to send me a message anytime.

  8. I made this tonight as a part of my meal prep and it turned out amazing and very easy and simple which is what I like, I used chicken stock instead of the vegetable stock and the onion and garlic really compliment it well.

  9. Mmm, this soup was surprisingly rich and filling! I didn’t have quite enough cauliflower like the recipe called for so I added 1/2 c split peas and added some nutritional yeast, and wow! This was delicious.

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