Creamless creamy cauliflower soup recipe

Yes, you read that right. This cauliflower soup recipe is vegan and as easy as it gets. The pectin in cauliflower is the magical element that makes it creamy when pureed, with no dairy added.

Servings: 8 | Prep time: 5 minutes | Cooking time: 70 minutes

Cauliflower soup ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 medium onion, thinly sliced
  • 1 head cauliflower (about 1 1/2 pounds), broken into florets
  • 5 1/2 cups water, divided
  • 1/2 teaspoon salt, or to taste
  • Additional extra virgin olive oil, to taste
  • Freshly ground black pepper, to taste
  • Whole wheat croutons, if desired


Warm the olive oil in a Dutch oven or other soup pot. Add the onion and allow it to sweat in the olive oil over low heat for about 15 minutes.

Add cauliflower, salt, and 1/2 cup water. Increase heat to medium-low, cover pot and stew the cauliflower for 15 to 18 minutes, or until tender. Add another 4 1/2 cups water, bring to a low simmer and cook an additional 20 minutes uncovered.

Working in batches, purée the soup in a blender to a very smooth, creamy consistency. Pour back into pot. (Or, you can use an immersion blender.) Let the soup stand for 20 minutes — it will thicken.

Thin the soup with 1/2 cup water. Reheat the soup. Top with croutons and a drizzle of extra virgin olive oil if desired, and freshly ground black pepper to taste.

Nutrition information (per serving)

Includes 1/2 tsp salt in recipe. Does not include croutons or additional extra virgin olive oil.

Calories: 75 | Carbohydrates: 5.5 grams | Dietary fiber: 2 grams | Sugar: 2 grams (0 added) | Total fat: 5 grams | Saturated fat: 1 gram | Cholesterol: 0 milligrams | Protein: 2 grams | Sodium: 170 milligrams

With spring on the way soon, you might also like our spring green soup recipe.
This recipe first appeared on the Kaiser Permanente Food for Health blog. Find more recipes from Kaiser Permanente at Food For Health.

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