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.
Absolutely delicious! I added a little extra garlic and made some garlic bread to accompany it 😍 thanks for sharing
Lauren, So glad to hear you loved this recipe!
Love this – I’ve made it two weeks in a row for my lunches! It’s so flavorful, the fresh herbs really do the trick. I’ve been using frozen cauliflower florets and that seems to work just fine. Love how easy this is with such a yummy payoff!
Thanks for sharing, Jen! We’re thrilled you’ve been enjoying the recipe!
One of my staple soup recipes! The effort to reward on this is very high and it’s absolutely delicious!
McKinsey, So glad to hear you loved this recipe!
So ridiculously easy and my first ever attempt at:
1. Soup
2. An Instapot recipe
Came out amazing. Thank you for this. It’s a recipe I’ll use over and over again!
Great, Karly! We’re so happy we were there for your first attempt at soup and Instant Pot recipes!
Does this recipe/the other Instant Pot recipes on Rainbow Plant Life fit correctly into the 3-quart Instant Pot? Or is the 6-quart size required? I’m sure I’ll love the soup once I’m able to make it :) Thank you!!
Hi Jenny, I would recommend halving the recipe because they’re meant for 6 quart instant pots. Just make sure to use enough liquid as to not get a burn warning!
So delicious and filling!
Thanks for the lovely feedback, Emily!
I was crunched for time last so I made this for dinner and it was to DIE for. I’m here to second the advice on not skipping those finishing touches! They really do elevate this soup to a whole other level. This is one definitely going into our regular weeknight dinner rotation.
Thanks for the lovely feedback, Becca!
This was great in the IP! Super easy. I had dried herbs and it worked great. The garnishes really put it over the top, so don’t pass on it. I would also say that the bread is not optional! We made croutons and topped with that and it was perfect!
Glad to hear you loved it, Denice! We also agree the bread isn’t optional! Lol!
I had to guess with using dried Thyme and Rosemary and did 1tsp dried thyme/.5tsp dried rosemary. This is such a comforting and delicious soup! Next time I will use fresh herbs to compare
Mackenzie, So glad to hear you loved this recipe! I know you’ll like it even more with fresh herbs!
Just made this glorious soup. LOVE IT! I almost forgot the lemon zest at the end, but I’m so glad I remembered…it really elevated the flavor. I also might have “accidentally” doubled the amount of garlic, and I’m not at all sorry about that ;-)
Thanks for sharing, Beth! We love adding additional garlic in our recipes as well ;)
I only had one can of beans and this soup turned out fantastic! My new favorite cauliflower soup recipe, I will be making this again soon!
So great to hear that, Stacy! Thanks for the wonderful review!
I have not made this recipe yet but I can’t wait to try it. Cauliflower is one of my favorite veggies. I’m sure it will be a 5 star review once I try it. I was wondering if I can substitute frozen cauliflower.
Hi Margaret, Frozen Cauliflower should work! You won’t need to cook it for as long. Maybe 5 minutes? Good luck!
Just finished making this soup! OMG….soooo good!
You’ll never miss the dairy…this is super creamy!
Thanks for the lovely feedback, Collette!
I love this soup 😍
Is it possible to freeze??
Glad you love the soup! This soup freezes quite well. Defrost in the fridge before reheating!
This was absolutely fantastic! I just made it and even my boyfriend who hates cauliflower ate 2 bowls 😍
I skipped the nutritional yeast and lemon zest, but added some spicy Turkish isot paste and used lemon juice for serving. Will definitely make it again, and I plan to serve it to my vegetarian sister when she visits me ❤️
Yay, Patrycja! Happy to hear the cauliflower soup turned out well!
I make this soup twice a week, even in the summer. Super easy and so filling, full of protein, and super yummy. I add a Field Roast sausage and some kale after blending.
Awesome, Erin. Thanks for your comment and for taking the time to review!
I had a head of cauliflower in the fridge last night and did a search of your website landing on this recipe. I didn’t have white beans but actually used pinto and it came out perfect! Truly easy and the lemon zest and olive oil “make” the soup outstanding. Thank you.
That is great to hear! Thanks for taking the time to comment and review!
Since discovering your channel, I have totally UPPED my cooking game to a whole new level, even inviting guests for dinner. Your recipes never fail (including this one), your youtube videos brighten my day, and always make me smile. I especially love the ‘waiting’ dance you do.
You offer nourishment on many levels, and I am grateful for what you do.
All the very best to you Nisha,
Victoria from Cape Town, South Africa
Hi Victoria, we are so glad to hear you’ve been enjoying the recipes! Thank you for your kind words and for taking the time to review!
Phenomenal! Just like the recipe states, so quick and easy. The cauliflower, cashew and beans are a match made in food heaven – top tier! Rich with flavour – it’s brought my meal prep to life – thank you.
Thanks for sharing, Sarita! So glad you enjoyed the soup!
I made beans from scratch. Am I supposed to add 425g of cooked beans? Or is that specific to the weight of a can of beans and their water? If you could update the recipe with this detail I’d be very grateful!
Hi Kathy, 425g of cooked beans should work just fine!
Great to know. Thank you for the reply!