I keep this Vegan Cauliflower Soup in heavy rotation during soup season for many reasons.
It’s wholesome and made with nutrient-dense ingredients yet so creamy it feels like a dairy-based cream soup. It’s also ridiculously delicious thanks to a few flavor boosters.
Plus, it’s incredibly simple to make (and even simpler when dumped into the Instant Pot). I swear it’s so easy that even my partner, Max, who does 0.04% of the cooking in our house, has made this soup multiple times.
Bonus: it makes a big batch and the leftovers freeze beautifully, which means you can enjoy this cozy soup any time.
Table of Contents
1. Why this recipe works
2. Ingredient notes
3. Step-by-step instructions
4. Tips for making this recipe
5. Frequently Asked Questions
6. Recipe card
Why this recipe works
Creamy but secretly wholesome.
If you tasted this soup blindfolded, you’d have no idea it’s dairy-free (and nutrient-dense!) because it’s crazy creamy.
The secret to this luscious texture? Raw cashews and cannellini beans, When you blend them with the cooked cauliflower and broth, the texture of this soup becomes velvety and unbelievably creamy.
This is also the formula I use in this unbelievably good creamy Vegan Broccoli Soup!
This superstar duo also makes this vegan cauliflower soup a satiating full meal, rich in protein, fiber, and healthy fats. Of course, though, I do like to round out this meal with a crusty slab of good bread :)
Super flavorful without extra work.
With all of my recipes, my goal is to maximize flavor. In this recipe, I was pleasantly surprised that less work actually resulted in more flavor.
We tested this soup with (a) roasted cauliflower and (b) without. And the flavor difference was negligible! Certainly not worth the extra time and cleanup of roasting the cauliflower separately. Instead, you just plop the florets into the soup and let them simmer away.
And that makes total sense since there’s so much other flavor going on this soup: browned onions provide a flavorful, subtly sweet backbone; fresh garlic, well, is garlicky; and the fresh herbs perfume herby and woodsy notes throughout the soup.
We also tested this soup with (a) chopping the fresh herbs and sautéing them with the garlic and (b) tying the whole herb sprigs up into a bundle (a bouquet garni). Not only was the bouquet garni method much faster—it takes 1 minute—it also infused a deeper herby flavor into the soup.
Want something even easier? Use your Instant Pot!
The instant pot cauliflower soup version is a dump-and-go recipe that requires just 5 minutes of prep. Check out the second recipe card down below for instructions.
Gourmet finishing touches.
This cauliflower soup is definitely good on its own, but it’s great thanks to three finishing ingredients.
- Lemon zest brings a bright citrus zing, a nice complement to the cozy, warming flavors in this soup.
- Red pepper flakes dial this soup up a notch with a kick. For a subtler heat, use Aleppo pepper.
- Extra virgin olive oil lends a rich body and mouthfeel, making this soup feel almost as luxurious as a Turkish bathrobe.
Ingredient notes
Cauliflower. Obvi! To quickly remove florets from a head of cauliflower, check out the YouTube video below around the 00:18 mark, or watch it here.
Tip: Buy pre-cut cauliflower florets to save more time. You need ~ 750g (24 to 28 ounces) of florets.
PS: Looking for a more gourmet cauliflower recipe? This Indian Aloo Gobi is a must make!
Onions and Garlic. These provide a savory backbone to the soup. The onions get nicely browned, releasing their sweet savoriness.
Raw cashews. The secret to creamy and rich vegan sauces, cheeses, and desserts…so why not add them to a soup? (blended, of course!). They also add healthy fats and protein, making this soup more satisfying.
Allergic to cashews? Sub with cooked, peeled Russet potatoes. I haven’t tried it in this particular recipe, but have in similar recipes with pretty good results. Just keep in mind that the soup won’t be as satiating.
Cannellini beans. The king of creamy beans, they add a thick body to this vegan cauliflower soup. Plus protein and fiber!
Fresh herbs. A bundle of fresh rosemary, thyme, and a bay leaf are tucked into this soup. While the soup simmers, the aromas infuse the entire soup with woodsy, herbaceous notes.
Substitute: If you don’t have access to fresh herbs, use 1/2 to 1 teaspoon dried thyme and rosemary, but dried herbs aren’t able to bring the same depth of flavor as fresh, so the soup won’t be exactly the same.
Tip: You can also use this bouquet garni technique with stews, braises, and pots of beans or lentils.
Nutritional yeast. This enhances the savoriness from the browned onions and gives this soup a subtly cheesy flavor.
Vegetable broth. Since this is a soup with fairly minimal ingredients, I recommend using the best-quality vegetable broth you can find and afford. Our go-to brand in the RPL kitchen is Imagine Organic.
Step-by-step instructions
Tie together the fresh herbs and bay leaf into a bundle using kitchen twine.
Sautè the onions in olive oil in a Dutch oven over medium heat until nicely golden brown, 8 to 10 minutes. Add the garlic for 2-3 minutes, stirring frequently.
Pour in some vegetable broth to deglaze, scraping up the browned bits. Add the rest of the broth and cauliflower florets.
Add the cashews and cannellini beans, along with the nutritional yeast, salt, and pepper. Tuck the bouquet garni into the soup to submerge.
Bring to a boil, then reduce the heat to maintain a rapid simmer for 15 minutes, until cauliflower is tender and soft.
Remove the bouquet garni and transfer the soup to a stand blender and blend until smooth and creamy. Or, use an immersion blender directly in the soup pot.
Finish the soup with lemon zest, red pepper flakes or Aleppo pepper, and extra virgin olive oil.
Tips for making this recipe
Don’t skip the nooch...
The nutritional yeast (affiliate link) adds a lot of savory depth of flavor.
…Or the finishing ingredients!
These really take the soup to another level. For the olive oil, use the best extra virgin olive oil you have. I use my best-quality extra virgin olive oil only for finishing and raw applications, and this is one of those cases where it makes a difference!
Stand blender for silky smooth.
If you want a super smooth texture, transfer the soup to a stand blender. If you don’t mind a slightly more rustic version, an immersion blender works fine.
Freeze leftovers in single-serve portions
Since this soup makes a large quantity, I usually freeze a couple single-serve portions using my Souper Cubes (affiliate link). Then you can defrost an individual block of soup on the stove in 5 minutes. Enjoy a no-fuss, good-for-you dinner even on the busiest of weeknights!
Frequently Asked Questions
I use thyme and rosemary in this soup because I love how they pair with cauliflower, but you can substitute with fresh sage or oregano.
If you don’t want a spicy kick at the end, try a mild chile flake like Aleppo pepper in place of red pepper flakes. Aleppo pepper is a beautiful coarsely ground red pepper with a subtle fruity yet earthy tang. It’s commonly used in many Middle Eastern cuisine and originally hails from Aleppo, Syria.
A smaller white bean, such as navy beans or Great Northern Beans, would work fine. The soup might be a bit less creamy but not the difference will be minor.
You can just add the whole herb sprigs into the soup, but you’ll have to fish them out later. Or, if you have a long scallion, you can trim the roots and use that to tie up the herbs. Or, if you have a tea bag with a sturdy string, remove the string from a bag or two and use that.
PS: You can find kitchen twine at a hardware store for a few bucks, or at many grocery stores.
Yes! This soup freezes quite well. I like to freeze in single-serve portions. That way, you can defrost it on the stove and cook it through quickly. No need to defrost in the fridge overnight.
We love stirring in some kale at the end to get in those greens! Simply return the blended soup back to the pot, add 2 large handfuls of finely chopped kale (ribs removed), and simmer until the kale is wilted, about 4 to 5 minutes.
Our favorite way to eat this soup is with a hunk of good bread, like a sesame loaf or sourdough. A green salad with a citrus vinaigrette would also be nice.
For a more substantial salad to pair with, try this Roasted Butternut Squash and Kale Salad, Roasted Beet and Fennel Salad, or this Kale and Brussels Sprouts Winter Salad.
For a crunchy bite, top this soup with some crunchy roasted chickpeas or even the more traditional croutons.
Also, if you have Vegan Pesto on hand, a spoon stirred into this soup would be delightful.
Watch: How to make Cauliflower Soup
If I could only eat one soup all winter long...
More creamy vegan soup recipes to try!
Can’t get enough of creamy soups?
- This Creamy White Bean and Kale Soup is a community favorite that gets a flavor boost from my favorite herby condiment, gremolata.
- If you love spicy Thai food, this Thai Pumpkin Soup is a fun one!
- Love a super savory soup? This Creamy Mushroom Soup is to die-for!
If you love this easy and delicious Creamy Vegan Cauliflower Soup recipe, please leave a rating and review below with your feedback and tag me on Instagram with your remakes :)
Creamy Vegan Cauliflower Soup
Ingredients
- 1 1/2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 4 garlic cloves, roughly chopped
- 1 medium-large cauliflower, cut into large florets (~750g of florets)
- 1 cup (140g) raw cashews (Note 1)
- 8 to 12 fresh thyme sprigs
- 1 large fresh rosemary sprig
- 2 (15-ounce/425g) cans of cannellini beans, drained and rinsed (Note 2)
- 1 bay leaf
- 4 cups (960 mL) low-sodium vegetable broth
- 1 cup (240 mL) water (or more vegetable broth)
- 5 tablespoons nutritional yeast
- 2 teaspoons kosher salt, plus more to taste (Note 3)
- Freshly cracked black pepper to taste
For Finishing (not optional!)
- Lemon zest
- Crushed red pepper flakes (or Aleppo pepper for mild heat)
- Good-quality extra virgin olive oil
- Bread for serving (optional)
Instructions
- Pour boiling water over the cashews to cover and let rest for 15 minutes. Drain and rinse before using. Meanwhile, prep all the other ingredients (cut cauliflower, herbs, garlic).
- Make the bouquet garni. Use kitchen twine to tie up the thyme sprigs, rosemary sprigs, and bay leaf.
- Heat the olive oil in a large Dutch oven or soup pot over medium heat. Once hot, add the onions with a pinch of salt and cook for 8-10 minutes, stirring occasionally, until golden brown. If they start to get brown too quickly, add a splash of water. Add the garlic and cook for 2-3 minutes, stirring frequently.
- Pour in some of the vegetable broth and deglaze the pot, stirring up any browned bits on the bottom of the pot. Add the remaining broth, water, soaked and drained cashews, cauliflower florets, cannellini beans, nutritional yeast, kosher salt, and black pepper to taste. Stir to combine. Gently tuck the bouquet garni into the broth. It’s okay if the cauliflower isn’t totally submerged by the liquid – they’ll cook down.
- Bring the soup to a boil. Then reduce the heat to maintain a rapid simmer and cook for 15 minutes, or until the cauliflower is tender and soft.
- Once the soup is done cooking, remove the bouquet garni and transfer the soup to a stand blender (you will need to do this in two batches). Remove the center cap of the blender and cover it with a dish towel to allow the steam to escape. Blend until smooth, thick, and creamy. Note: You can also use an immersion blender, but the texture won’t be as smooth.
- Taste for salt and pepper and adjust accordingly (I usually add a bit more salt at this stage). Transfer the soup to bowls, and before serving, zest some lemon on top, add a scattering of chili flakes, and drizzle with some extra virgin olive oil. Serve with bread.
Notes
Instant Pot Cauliflower Soup
Ingredients
- 4 garlic cloves, roughly chopped
- 1 large head cauliflower (24-28 ounces, or ~750g), cut into large florets
- 1 cup (140g) raw cashews
- 2 (15-ounce/425g) cans of cannellini beans, drained and rinsed
- 4 cups (960 mL) low-sodium vegetable broth
- 8 fresh thyme sprigs
- 1 large fresh rosemary sprig
- 1 bay leaf
- 5 tablespoons nutritional yeast
- 1 ¾ teaspoons kosher salt, plus more to taste
- Freshly cracked black pepper to taste
For Finishing
- Lemon zest
- Crushed red pepper flakes (or Aleppo pepper)
- Good-quality extra virgin olive oil
- Bread for serving (optional)
Instructions
- To the Instant Pot inner pot, add the garlic, cauliflower florets, cashews, cannellini beans, vegetable broth, thyme, rosemary, bay leaf, nutritional yeast, 1 ¾ teaspoons kosher salt, and black pepper to taste. Stir to combine.
- Secure the Instant Pot lid and set the Pressure Release to Sealing. Select the Pressure Cook setting and set to high pressure for 7 minutes.
- Once the 7-minute timer has completed and beeps, perform a Quick Pressure Release by switching the Pressure Release knob from Sealing to Venting.
- Open the pot and remove any whole herb sprigs. Use an immersion blender to puree the soup until thick and creamy, taking care to blend all the cashews. Alternatively, if you want a super silky texture, transfer the soup to a stand blender and blend until creamy and smooth (replace the center cap from the blender lid and cover with a dish towel to allow steam to escape).
- Taste for salt and pepper and adjust accordingly (I usually add a bit more salt at this stage).
- Transfer the soup to bowls, and before serving, zest some lemon on top, add a scattering of red pepper flakes, and drizzle with a bit of extra virgin olive oil. Serve with bread, if desired.
Notes
- Finely chop a large yellow onion.
- Turn on the Sauté setting of the Instant Pot (normal heat). Add 1 1/2 tablespoons of olive oil, and once hot, add the onion with a pinch of salt. Sauté the onions, stirring occasionally, until golden brown, 7 to 10 minutes.
- Dump in the rest of the ingredients and pressure cook as instructed.
Wow! This is out of this world delicious. And SO easy in the instant pot. I am undergoing double jaw surgery next month and am trying to stockpile my freezer with ready-made puréed soups and smoothies to aid in recovery. I blended this one up in the vitamix (topping and all) and the texture is phenomenal.. so silky smooth! Soups like this will make my liquid diet far easier so a big thank you for this recipe! If you have any others you suggest I’d be happy for the recommendation :)
Cooked on stove top with potatoes instead of cashews. Came out lovely, thick & smooth. Found it a bit bland but the lemon & a little hot pepper worked a treat. I’ve never used canelini beans before am I’m thinking this would make a great base for a variety of other vegetables. Terrific addition to my (new) plant-based repertoire.
Thank You
We’re happy to hear you enjoyed the recipe even with the substitution, Karen. Thanks for sharing!
This is absolutely delicious! I added kale which blended in nicely. Very satisfying dinner.
Hi Jeanne, it’s great to hear you had success with the recipe. Thanks for the review!
Made it last night – delicious. I made it on the stove top because I don’t have an instant pot. So I sauteed an onion with the garlic, and also added a potato because my head of cauliflower was small. I cannot find raw cashews around here so I used a half cup of cashew butter instead. I’m not crazy about the flavor of nutritional yeast so I used just 1 tbsp which added a nice touch without overwhelming it. It was quite wonderful with my homemade rustic bread. Thanks for the recipe!
Thanks for sharing your experience with us, Janet!
Do you still soak the cashews for the IP version?
Hi Katherine, no need because the IP version has quite a lot of pressure! Enjoy :)
I made this soup and it was delicious. Even my family who are not vegan loved it. I enjoy your recipes and your YouTube videos especially with your parents. Thanks
Hi Foxy, thank you so much for your kind review!
A very comforting and yummy soup!! And so easy to make. I added a little bit of miso paste at the end for another type of savoriness. I added the kale – a great suggestion from the recipe notes to get more nutrients and texture in. Now I want to try making the broccoli-basil version next!
Sounds like some lovely additions, Miranda! Thanks for sharing :)
This soup is incredible! I’ve made it twice now, in the instant pot (sautéed the onion and garlic first, with no oil). The first time we blended it smooth in the Vitamix. The second time, we used the immersion blender to keep it a bit chunky. In my family’s opinion we liked it on the chunkier side, but either way it’s a winner. We topped it with chili onion crunch which was lovely. Thank you for another wonderful recipe!
Shra, chili onion crunch sounds like an amazing addition to this soup! We’re happy you and the family are big fans. Cheers :)
This soup was actually amazing!! The flavors are insane together and definitely the lemon zest and crushed pepper flakes were chefs kiss!! Wow!!! This recipe will absolutely be in my rotation!
Woohoo, those words are music to our ears, Maris! :) Thanks for sharing!
I know the flavor and texture would change drastically, but do you think I could use sweet potatoes in place of the sub you set for cashews? I can’t eat regular russet potatoes or cashews because of my lupus; regular potatoes have lots of lectins that cause inflammation in me vs. sweet potatoes which don’t have many lectins. Do you guys think that flavor combo would work and still be delicious regardless of it being sweeter?
Got this recipe from my son-in-law. It was delicious when he made it, and when I did. I added two things at the very end, for serving, partly for the flavor, but also partly to make it look prettier – pureed roasted red bell peppers and (chopped) fresh parsely flakes. Even more delicious.
Hi, thanks so much for your speedy reply and suggestions… now thinking about almond meal as speedier solution. Remembered a long time quick and always well received soup was a Colin Spencer spinach and almond soup recipe using ground almonds….what do you think please? Thanks again, Sandy
Absolutely wonderful, easy to make, and very filling. I think this would be a lovely side for holiday meals too. Next time, I think I’ll pair it with a side of crispy Brussels sprouts.
Heather, thank you for your thoughtful review! We’re so happy to hear that you enjoyed the soup.
Wow, just made this tonight and it was sooo flavorful! I prefer slightly chunkier soup so I transferred only about half of the soup to the blender, and left the rest of the beans, cauliflower, etc to be more chunky, but did make sure to blend all the cashews. I did also add about 1 tbsp of red wine vinegar to amplify the cheesy taste of the nutritional yeast. We will be keeping this one in rotation for sure.
Thanks for sharing your experience with us, Kristin! So great to hear you love the soup.
Hi, this looks so good. I don’t eat cashews and need to keep low carb, so potatoes are out. Do you think almonds or macademia nuts would be an ok sub for the cashews please. Thanks for your lovely recipes.
Hi Sandy, blanched almonds would probably work, though they don’t soften as well as cashews. They’ll probably soften in the instant pot since it’s quite high pressure, but just to be safe since I haven’t tried this substitute myself, I would add the blanched almonds to a saucepan, cover with water, and boil for 10 to 15 minutes to ensure they adequately soften. Macadamia nuts are delicious but subtly sweet so they might add a subtle but odd sweetness to the soup.
i don’t have a pressure cooker. Can I make this and use an immersion blender?
Hi Julie, there are actually instructions on the first recipe card of this blog post as to how to make this recipe just using the stovetop, which includes blending at the end. Nisha recommends transferring the soup to a stand blender for the smoothest soup, but if you only have an immersion blender that would work too. Enjoy!
The best soup I’ve had hands down!!! Make sure to splurge the extra dollar or two on the fresh herbs, makes the dish out of this world!!! I also didn’t have twine and just threw the herbs in and fished them out before blending and tasted great!
Thank you so much for sharing this recipe!!! A great way to start the fall season:)
We’re so happy that the soup turned out well for you, Mel. Thank you for taking the time to leave a comment and for trying out the recipe!
Made this for my staunchly anti-cauliflower guy, calling it “Cashew Cannellini” soup. He loved it-natch!
Now that’s a win, Kate! Thanks for trying the recipe and sharing it. It’s great to hear the soup was well loved!
This was delicious. Thank you
Hi Donna, we’re thrilled to hear you enjoyed this recipe! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
Hi Nisha!
I made this soup last night, and it’s almost gone! It was so delicious. I can’t wait to try your other recipes. Thank you for sharing your amazing soup recipe! :)
We’re over the moon to hear you enjoyed the recipe, Sissi. Thanks for your kind words!
This was absolutely delicious! I loved it. Thank you so much for sharing your recipe! 🙂
It’s so great to hear you enjoyed it, Sissi! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!