Cauliflower Soup Recipe – A Creamy & Comforting Delight
Cauliflower soup is a nutritious, creamy, and flavorful dish that is perfect for any season. Whether you’re looking for a light yet satisfying meal or a cozy bowl of warmth during the colder months, this soup delivers. It’s naturally gluten-free, low in calories, and can be easily made dairy-free or vegan. The mild flavor of cauliflower pairs beautifully with aromatic spices and herbs, making this soup a family favorite.
This easy-to-make cauliflower soup recipe requires minimal ingredients yet offers maximum taste. It can be enjoyed as a starter, a light lunch, or even a wholesome dinner when paired with crusty bread or a fresh salad. Let’s dive into this delicious and healthy recipe!
Recipe Details
- Prep Time: 10 minutes
- Active Time: 25 minutes
- Resting Time: 5 minutes
- Total Time: 40 minutes
- Cuisines: International, Healthy, Comfort Food
- Course: Soup
- Servings: 4
- Calories: 150 kcal per serving
Ingredients
- 1 medium head of cauliflower, chopped into florets
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 medium potato, peeled and chopped (optional for extra creaminess)
- 4 cups vegetable broth (or chicken broth for non-vegetarian)
- 1 cup milk or a non-dairy alternative (almond, coconut, or oat milk)
- 1 tablespoon olive oil or butter
- 1 teaspoon salt (adjust to taste)
- ½ teaspoon black pepper
- ½ teaspoon dried thyme (or fresh thyme leaves)
- ¼ teaspoon ground nutmeg (optional, for added depth of flavor)
- 2 tablespoons grated Parmesan cheese (optional for garnish)
- Fresh parsley or chives for garnish
Equipment
- Large pot or Dutch oven
- Immersion blender or countertop blender
- Sharp knife and cutting board
- Ladle
- Wooden spoon or spatula
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil or butter in a large pot over medium heat.
- Add the diced onion and cook for 2-3 minutes until softened.
- Stir in the minced garlic and cook for another 30 seconds, stirring frequently to prevent burning.
Step 2: Cook the Cauliflower
- Add the chopped cauliflower florets and potato (if using) to the pot.
- Pour in the vegetable broth, ensuring the vegetables are fully submerged.
- Season with salt, pepper, thyme, and nutmeg.
- Bring the soup to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes, or until the cauliflower and potatoes are tender.
Step 3: Blend the Soup
- Use an immersion blender to puree the soup until smooth and creamy. If using a countertop blender, blend the soup in batches, then return it to the pot.
Step 4: Add Creaminess
- Stir in the milk (or dairy-free alternative) and let it warm through for 2-3 minutes.
- Taste and adjust seasoning as needed.
Step 5: Serve & Garnish
- Ladle the soup into bowls and garnish with grated Parmesan, chopped parsley, or chives.
- Serve hot with crusty bread or a side salad.
Nutritional Information (Per Serving)
- Calories: 150 kcal
- Protein: 5g
- Carbohydrates: 18g
- Fiber: 4g
- Fat: 6g
- Sodium: 600mg
Tips & Variations
- Make it Vegan: Replace dairy milk with almond or coconut milk and skip the Parmesan cheese.
- Add Protein: Stir in cooked shredded chicken or crispy tofu for added protein.
- Spicy Kick: Add a pinch of red pepper flakes or cayenne pepper.
- Extra Creaminess: Swap milk with heavy cream or coconut cream for a richer texture.
- Roasted Cauliflower Flavor: Roast the cauliflower in the oven before adding it to the soup for a deeper, nutty taste.
Conclusion
This creamy cauliflower soup recipe is simple, nutritious, and incredibly delicious. It’s perfect for meal prep, freezes well, and can be easily customized to suit different dietary preferences. Whether you’re making it as a light lunch or a hearty dinner, this comforting soup is sure to become a staple in your kitchen.
Enjoy your homemade cauliflower soup and share it with loved ones!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.