Make creamy vegan cauliflower soup with simple ingredients. This dairy-free, comforting soup is perfect for quick lunches or dinners.
⏱ Time
Prep: 10 minutes
Cook: 25 minutes
Serves: 4
🧺 Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 medium cauliflower, chopped
- 3 cups vegetable broth
- 1 cup plant-based milk (almond, oat, or soy)
- ½ tsp black pepper
- ½ tsp salt (or to taste)
- ¼ tsp nutmeg (optional)
👩🍳 Instructions
Firstly, heat olive oil in a large pot over medium heat.
Next, sauté onion and garlic until soft and fragrant.
Then, add cauliflower and stir well.
After that, pour in vegetable broth and bring to a boil.
Meanwhile, reduce heat and simmer for 15–18 minutes until cauliflower is tender.
Now, blend the soup until smooth using an immersion blender.
Finally, stir in plant milk, season, and warm through before serving.
🌟 Tips & Variations
- Extra Creamy: Add cashew cream or coconut milk.
- Low-Fat: Skip oil and sauté in broth.
- Spicy: Add white pepper or chili flakes.
- Roasted Flavor: Roast cauliflower before cooking.
- Protein Boost: Blend in white beans or tofu.
🌿 Benefits of Vegan Cauliflower Soup
Firstly, cauliflower is low in calories and high in fiber.
Secondly, it provides antioxidants that support immunity.
Moreover, plant-based ingredients support heart health.
In addition, the soup is naturally gluten-free.
As a result, it’s gentle on digestion.
Finally, it keeps you full without heaviness.
🧒 Kid-Friendly Version
- Firstly, skip garlic and strong spices.
- Then, add a little mashed potato for creaminess.
- Next, blend until extra smooth.
- Finally, serve with toast soldiers or crackers.
🧮 Nutrition Facts (Per Serving – Approximate)
- Calories: 180 kcal
- Protein: 6 g
- Carbohydrates: 22 g
- Fat: 7 g
- Fiber: 5 g
- Sugar: 4 g
- Cholesterol: 0 mg
