Easy Cauliflower Soup
Make creamy, nutritious cauliflower soup at home with this easy recipe. Gluten-free, vegetarian, and naturally healthy.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, finely diced
- 4 cloves garlic, minced
- 1 medium head cauliflower, cut into florets (about 6 cups)
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 1 medium russet potato, peeled and diced
- 1 teaspoon dried thyme
- 1 bay leaf
- Sea salt to taste
- Freshly ground black pepper to taste
- 1/2 teaspoon smoked paprika
- Fresh parsley, chopped for garnish
- 2 tablespoons nutritional yeast (optional)
Instructions
- 1
Heat the olive oil in a large pot over medium-high heat until it shimmers, about 1 minute.
- 2
Add the diced onion and sauté for 5-7 minutes, stirring occasionally, until the pieces become translucent and fragrant.
- 3
Stir in the minced garlic and cook for another 1-2 minutes until the mixture becomes aromatic.
- 4
Pour in the vegetable broth and bring the liquid to a gentle boil.
- 5
Add the cauliflower florets, diced potato, thyme, and bay leaf to the pot.
- 6
Reduce the heat to medium and simmer uncovered for 15-18 minutes, until the cauliflower and potato are completely tender and easily pierce with a fork.
- 7
Remove the pot from heat and discard the bay leaf.
- 8
Carefully pour the mixture into a blender in batches, or use an immersion blender directly in the pot to achieve a smooth, creamy consistency.
- 9
Return the blended soup to the pot if using a traditional blender.
- 10
Stir in the almond milk gradually until you reach your desired consistency.
- 11
Add the smoked paprika and season generously with sea salt and black pepper to your taste preference.
- 12
Simmer over medium-low heat for 3-4 minutes to allow the flavors to meld together.
- 13
Ladle the soup into bowls and garnish with fresh parsley, a drizzle of olive oil, and nutritional yeast if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Heavy cream | Unsweetened almond milk or cashew cream | Reduces saturated fat and calories while maintaining creaminess through blending; almond milk adds minimal carbohydrates |
| Russet potato | Celery root or parsnip | Lower glycemic index while still providing natural creaminess when blended; celery root offers anti-inflammatory compounds |
| Vegetable broth | Homemade bone broth or mushroom broth | Increased collagen and amino acids support gut health; mushroom broth adds umami and immune-boosting beta-glucans |
| Dried thyme | Fresh thyme or combination of fresh sage and rosemary | Fresh herbs contain higher levels of antioxidants and anti-inflammatory polyphenols; more volatile oils for aromatic impact |
| Almond milk | Coconut milk (full-fat) or oat milk | Coconut milk provides medium-chain triglycerides for sustained energy; oat milk adds soluble fiber for gut health |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 168 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 580mg |
| Carbohydrates | 24g |
| Fiber | 6g |
| Sugar | 5g |
| Protein | 8g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
