Vegan Cauliflower Soup (Lightened Up!)

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This delicious, easy vegan cauliflower soup is creamy yet light and low calories. It’s the perfect healthy soul-warming soup with only 126 calories per serving!

The recipe comes together in 30 minutes and requires simple ingredients!

Top view of two wooden bowls full of creamy vegan cauliflower soup.

New year, new delicious soups for you all. After weeks of holidays, I’ve been craving some much-needed healthy meals.

Best part about this vegan cauliflower soup? The fact that you need just superfood cauliflower and everyday staples to make a luscious soup that is warming, nourishing, and made without dairy or loads of fat to weigh you down.

And yes, only 126 calories for a big bowl!

The recipe starts with a flavorful base of onion, garlic and olive oil. Then we add cauliflower, broth, oat milk to provide sweetness and creaminess, and thyme.

Once the cauliflower is tender we blend into a velvety smooth texture, we season to taste and finish the soup with nutmeg and lemon juice to brighten things up.

BOOM, a wonderful creamy cauliflower soup is served with your favorite crackers, garlic crostini, croutons and crusty bread, absolutely perfect when you want something simple and healthy.

And it happens to be vegan, gluten free, and ideal for keto diet or for anyone who’s craving some lighter fall comfort food. 

Seriously, what’s not to love? Make a batch of this lovely vegan cauliflower soup ahead of time to have on hand for the coming week.

List of the ingredients

  • Cauliflower
  • Onion & Garlic
  • Extra virgin olive oil
  • Vegetable broth
  • Oat milk or your fav plant-based milk
  • Thyme
  • Nutmeg
  • Lemon juice
  • Salt & pepper
The ingredients to make vegan cauliflower soup are arranged over a white background.

How to make vegan cauliflower soup

(Note: this is a quick description with step-by-step photos, the full recipe is at the bottom of the page)

  • Wash, cut the cauliflower into small florets, and chop the stalk.
Top view of a fresh cauliflower cut into florets over a white background.
  • Sauté the onion in olive oil until soft and translucent to bring out its best flavor. 
  • Stir in the garlic and cook until fragrant.
Top view of a white Dutch oven with sautéed onion.
  • Add the cauliflower, broth, plant based milk, thyme and bring to a simmer.
  • Cook until the cauliflower is soft (about 12 minutes).
  • Let the soup cool slightly.
Top view of a white Dutch oven with cauliflower florets before cooking.
  • Using a stand blender or a hand blender, blend until smooth and velvety.
  • Stir in lemon juice, nutmeg, and season to taste with salt, pepper as desired.
  • Serve with crusty breadblack pepper focaccia, crostini or croutons and extra lemon slices. Enjoy!
Top view of a stand blender full of pureed and creamy vegan cauliflower soup.

Recipe notes

Vegan Cauliflower Soup ingredients

Cauliflower: This nutrition superstar is low on calories, carbs and fat, but it’s full of flavor, and once it’s blended it naturally adds thickness to the soup. And you can use either fresh or frozen cauliflower for this easy recipe. It’s a no brainer.

Onion and Garlic: To build a flavor base.

Extra virgin olive oil: The best for flavor and nutrition.

Low-sodium vegetable broth: To make the soup vegan. But you’re welcome to use your favorite broth, just make sure to adjust the seasoning at the end of cooking as a different broth can taste quite salty on its own.

Plant-based milk: I used oat milk and it’s perfect for this recipe, it adds extra creaminess, similar to what you get from whole milk, but without the fat and calories. Feel free to use your favourite plant-based milk for this vegan cauliflower soup.

Thyme, nutmeg, lemon juice: The combination of nutmeg and thyme adds a warm earthy flavor that works very well with the mild cauliflower. The fresh lemon juice helps to brighten and lift the overall flavor.

Salt & pepper: Season to taste while the soup is still warm.

Close-up of a spoon and a bowl full of vegan cauliflower soup garnished with thyme and croutons.

How to customize your cauliflower soup

This cauliflower soup recipe is simple yet delicious, but it’s also great to customize with several add-ins:

  • Add in leafy greens: You’re welcome to load this up with baby spinach, baby kale or arugula. Once the soup is blended, return it to a simmer, then stir in and cook your green leaves for a couple of minutes or just until wilted.
  • Plant-based protein: canned/cooked chickpeas, white beans, or lentils are all great options to add extra nutrition. You can add them after blending for more texture, just make sure to thin the soup with extra broth.
  • Add rice or grains: To make your soup extra filling, feel free to add in some cooked farro, brown rice, quinoa, or other favorite grains along with some broth to get the desired consistency.

Storage tips

This vegan cauliflower soup keeps well in the fridge for about 3-4 days. You can also freeze it for making ahead meals. I suggest dividing the soup into small portions, cooling completely, then transferring to the freezer. I use glass containers for freezing soup leftovers as they don’t absorb any odour.

Two wooden bowls full of vegan cauliflower soup garnished with golden croutons.

More amazing vegan soups?

Check out these delicious 30+ vegan soup recipes.
Here are some more of my favorites!

If you make this vegan cauliflower soup, or if you have any questions, let me know! Leave a comment, send me a message, or rate it. I would love to hear from you!

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Vegan Cauliflower Soup

This super easy vegan cauliflower soup is deliciously creamy yet light and low calories. It's truly the perfect healthy soul-warming soup.
6 servings (1 ½ cup each)
Prep Time5 minutes
Cook Time20 minutes
Cooling time5 minutes
Total Time30 minutes
Course: Soup
Cuisine: vegan
Keyword: vegan cauliflower soup
Servings: 6
Calories: 126kcal
Author: Katia

Ingredients

  • 1 tablespoon extra virgin olive oil, plus more for drizzling
  • 1 large onion, sliced
  • 3 garlic cloves, minced
  • 1 (approx 2 lb/ 1 kg) big cauliflower head, cut into florets and stalk roughly chopped
  • 4 cups (960 ml) low sodium vegetable broth
  • 2 cups (480 ml) plant-based milk (I used oat milk)
  • 1 teaspoon thyme (or ¼ tsp dried thyme)
  • salt and pepper, or to taste (see notes in the recipe)
  • ¼ – ½ teaspoon ground nutmeg, or to taste
  • 2 tablespoons lemon juice, or to taste

Instructions

  • Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, sprinkle with some salt and pepper, and sauté until softened and translucent, about 8 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds.
  • Add the cauliflower, broth, plant-based milk, thyme, and simmer, covered, for about 12 minutes or until the cauliflower is soft. Turn the heat off, let cool slightly.
  • Use a hand held blender and puree until smooth, or carefully transfer the hot soup to a blender, working in batches if necessary, then return to the pot and reheat. Stir in the nutmeg, lemon juice, salt (I used about 1 ¼ teaspoon) and pepper to taste, using more lemon juice or nutmeg as desired.
  • Divide into bowls while is still warm, serve with extra virgin olive and freshly ground black pepper if you like. Serve with crusty bread or golden croutons.

Notes

 

How to blend your soup in a stand blender

Firstly, make sure you know how your blender works. As a rule of thumb, if using a high-speed stand blender like a Vitamix, make sure you follow these simple rules to avoid a mess of hot soup all over yourself and kitchen:
  • Let the soup cool slightly.
  • Use a ladle to transfer part of soup to the blender (and always work in batches if you want to blend all the soup). Be careful during this process, it’s still hot.
  • Never fill a blender bowl to a brim, never pass the maximum fill line.
  • Once you’ve transferred the soup to the blender, you’ll need to remove the cap in the lid to let the hot steam escape. Because hot soups create steam!
  • Cover the open hole with a folded tea towel to protect yourself.
  • Finally, blend until smooth and creamy, and carefully return the soup to the pot.
Nutrition facts: the nutrition values are  for one serving and are based on an online nutrition calculator.  It’s an estimate only and it should not be considered as a substitute for a professional nutritionist’s advice (Note: the estimated is made including oat milk and about 1 tsp of salt. Bread and drizzle of olive oil is not included).  Please see my disclosure policies. 

Nutrition

Calories: 126kcal | Carbohydrates: 21g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Sodium: 542mg | Potassium: 576mg | Fiber: 5g | Sugar: 11g | Vitamin A: 167IU | Vitamin C: 84mg | Calcium: 161mg | Iron: 1mg

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