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

Cook Time20

Cooling time5

Total Time30

Course: Soup

Cuisine: vegan

Keyword: vegan cauliflower soup

Servings:

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 and let it 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.
Serve it warm with extra virgin olive and freshly ground black pepper if you like. Enjoy 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