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.
this is SO good. everything was easy to prep, all in one pot, recipe timings were accurate (unlike many other recipes on the internet!!), and the flavour is so unique, even if you don’t like cauliflower this recipe is a must try.
a perfect warm, cozy, creamy hug in a bowl. will DEFINITELY make again, thank you!!!
Hi Maddalena, 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!
Could I use sunflower seeds instead of cashews? Thanks in advance.
Hi there Lily, sorry for the late response. Yes, we think soaked sunflower seeds could work! Please let us know how it goes if you do end up trying it!
I would like to make this recipe but I don’t have access to fresh rosemary and thyme where I live. What is the ideal substitute amounts if using dried herbs? Thank you!
Hi Shari, The general rule for swapping dried for fresh herbs is to use 1/3 of the amount called for in the recipe. If a recipe calls for 1 tablespoon fresh rosemary, then add 1 teaspoon dried rosemary. Enjoy!
Hi thanks! Yes I understand the general rule for substituting dried herbs for fresh herbs. But you are not actually leaving the fresh herbs in the soup. You are just infusing it and then removing them. So I figured if I substituted the full dried equivalent amounts that the herb flavors might be too strong.
Oh, yes! I just read online you can make a bouquet garni from dried herbs by combining dried herbs double layer of cheesecloth. Pinch the ends together to form a little pouch, and tie the top tightly with kitchen twine! Hopefully you have some cheesecloth and kitchen twine lying around somewhere :)
Thanks for your suggestion to put dried herbs in cheesecloth. I can’t find cheesecloth but I think I found something else that will work! :) I’m sorry to come across as a stupid-head, but in your recipe you give amounts of 8 springs of thyme and 1 sprig of rosemary. How am I supposed to convert to 1/3 dried herbs if I have no idea how much fresh herbs are on those sprigs? Has anyone who didn’t have fresh herbs on hand ever made this with dried herbs that can tell me what the proper amount of dried herbs is to use? If this recipe called for a specific measurable amount of fresh herbs then I could easily figure it out. I definitely don’t want to overdo it with thyme and rosemary as they are strong flavored herbs. Maybe this recipe just isn’t realistic for me to make.
Hi Shari, we just googled it and it seems 1/2 teaspoon dried rosemary is equal to one sprig fresh and 2/3 teaspoons dried thyme is equal to 8 sprigs. Enjoy the recipe!
I love this soup so much! Made it tonight with frozen cauliflower to see how it would go and tastes just as good.
Dawn, So glad to hear you loved this recipe!
Can’t get nutritional information.
Hi Dee, we are in the middle of the process of adding nutrition info! It should show up on this recipe in the next couple of weeks. In the meantime, feel free to use an app like MyFitnessPal to calculate the nutrition facts on your own!
Ooops! Forgot to add, make sure you use a vegetable broth that you love! I’ve made this with both high quality and low quality vegetable broth and it’s a HUGE difference. If you didn’t like this recipe, try it again with a good veggie broth and it’ll change your mind
Thanks for sharing, Sarah!
We make this at least 2/4 weeks a month for meal prep. It reheats great and is so creamy and hearty. This soup is so indulgent that I have to really remind myself it’s actually healthy! My 1 year old loves it AND it’s an instant pot recipe?! You can see why we make this so often
Awesome, Sarah. Thanks for your comment and for taking the time to review!
I absolutely love this soup. Easy, delicious, and healthy.
Lin, So glad to hear you loved this recipe!
This isn’t soup, it’s sludge. Yuck, disgusting.
I’ve made this twice now and it was really good both times, but I have one comment:
For anyone who wants it more creamy but doesn’t have the best blender, blend the cashews first, by themselves until creamy (just soak them in the boiling water then blend), and then add the rest of the soup
Thanks for sharing, Sam!
This is the most flavourful, creamy and delicious soup I’ve ever made! I seriously cannot recommend it enough, and will be making this over and over again. Thanks for the incredible recipe, Nisha!
Awesome, Caitlin. Thanks for your comment and for taking the time to review!
I found this recipe 3 weeks ago and have now made it 4 times. Love it! Make a big pot and take it for lunches. Nice hearty soup!
Thanks for the lovely feedback, Anthea!
Instant favorite in our house 👏👏
Awesome, Serena. Thanks for your comment and for taking the time to review!
A really nice and simple recipe. Can be done vegan or vegetarian. I added extra powdered rosemary, extra grated cheese and some white pepper in it :)
It has the added advantage of being light due to the lack of the traditional heavy cream. But it is sooo creamy! Will definitely do it again!
So glad you loved the soup, Beth!
Oh my God!!! is all I can say. This cauliflower soup I have made now at least 5 times since finding the recipe. I have made this soup for several friends and they have all raved about it. I have added a few broccoli florets to the pot and when blended adds a tinge of green to the soup. Thank you so much for all your delicious recipes.
Hi Manny, 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!
Yum! Delicious – and easy!
Thanks for the lovely feedback, Peggy!
Ok, this is truly the best soup that I have ever had, let alone made! The layers of flavor from the herbs just keep giving and the texture combo of puree of cauliflower and bean is nothing short of brilliant. The lemon zest and olive oil provided an artisan zip at the end. I had only a bit left over so I added a diced potato and extended to create a substantial meal, will try adding kale next time but perfect as is.
Awesome, Scott. Thanks for your comment and for taking the time to review!
This soup is so yummy! Gives me holiday vibes.
Definitely will make this again!
Awesome, Santos. Thanks for your comment and for taking the time to review!
Great recipe! Second time making it and both turned out great. I only had one can of cannellini beans, so used 1 can of pinto + 1 can of cannellini beans with the recipe instead and it turned out great! Now curious to try other bean combinations.
I felt mine needed a little more sour, so I put some lemon juice + lemon zest. Also…toasted pumpkin seeds or toasted pine nuts go really well with this.
Thank you! Very pleased with every recipe of yours that I’ve tried and this is my #1 stop for Vegan recipes <3
The title of this soup should be white bean soup because the beans overpower the cauliflower. You can barely taste it.