This vegan cauliflower soup is a comforting, wholesome, and satisfying dish that’s perfect for any occasion. Made with simple, nutritious ingredients, it’s creamy without the need for dairy and packed with flavor from herbs and spices. Whether you’re preparing a light lunch, a dinner starter, or a meal-prep option, this recipe is sure to please.
Ingredients
For the Soup:
- Cauliflower: 1 large head (about 2 pounds, chopped into florets)
- Aromatics: 1 medium onion (diced), 2 medium carrots (diced), and 2 celery stalks (diced)
- Garlic: 3 cloves (minced)
- Broth: 4 cups vegetable broth (preferably low-sodium)
- Plant-Based Milk: 1 cup unsweetened almond or oat milk
- Oil: 2 tablespoons olive oil or coconut oil
- Herbs: 1 teaspoon each of dried thyme and dried rosemary
- Seasoning: Salt and pepper to taste
- Lemon Juice: Juice of 1 lemon (for brightness)
Optional Toppings:
- Chopped fresh parsley
- Roasted chickpeas
- Croutons
- Drizzle of olive oil
Instructions
Step 1: Prepare the Vegetables
- Chop Cauliflower: Remove leaves and stems, then cut the cauliflower into uniform florets.
- Dice Aromatics: Dice the onion, carrots, and celery. Mince the garlic for a fresh and aromatic base.
Step 2: Sauté the Vegetables
- Heat Oil: Warm 2 tablespoons of olive oil in a large pot over medium heat.
- Cook Aromatics: Add diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
- Add Garlic: Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Step 3: Add Cauliflower and Broth
- Combine Ingredients: Add the cauliflower florets to the pot and stir with the sautéed vegetables.
- Pour Broth: Pour in 4 cups of vegetable broth.
- Season: Sprinkle in thyme, rosemary, salt, and pepper.
Step 4: Simmer the Soup
- Cook Until Tender: Bring the soup to a gentle boil, reduce the heat, cover, and simmer for 20-25 minutes until the cauliflower is tender.
Step 5: Blend the Soup
- Cool Slightly: Allow the soup to cool for a few minutes before blending.
- Blend: Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches using a countertop blender.
- Adjust Consistency: Stir in 1 cup of plant-based milk for a creamier texture.
Step 6: Add Lemon Juice and Serve
- Brighten the Flavor: Stir in the juice of 1 lemon to enhance the soup’s flavor. Adjust salt and pepper to taste.
- Garnish: Ladle into bowls and garnish with parsley, roasted chickpeas, croutons, or a drizzle of olive oil.
Frequently Asked Questions (FAQs)
1. Can I use frozen cauliflower instead of fresh?
Yes, frozen cauliflower works well in this recipe. Simply add it directly to the pot, but keep in mind that it may cook faster than fresh cauliflower.
2. How do I make the soup extra creamy without using plant-based milk?
For added creaminess, you can blend soaked cashews into the soup or use a small amount of coconut cream.
3. Can I prepare this soup ahead of time?
Absolutely! This soup stores well in the refrigerator for up to 5 days and freezes for up to 3 months. Reheat gently on the stovetop, adding a splash of broth or milk if needed.
4. What toppings pair best with this soup?
Roasted chickpeas, croutons, fresh parsley, and a drizzle of olive oil are excellent choices. For added protein, consider topping it with cooked lentils or quinoa.
5. Can I substitute the vegetable broth with water?
Yes, water can be used, but the soup may lack depth of flavor. Add extra seasoning or herbs if using water.
6. Is this soup gluten-free?
Yes, the soup itself is naturally gluten-free. Just ensure that any toppings, such as croutons, are gluten-free if needed.
Helpful Tips
- Blend Safely: If using a countertop blender, avoid overfilling it with hot soup. Blend in small batches to prevent spills.
- Texture Control: For a chunkier soup, blend only half of the mixture, leaving some vegetables intact.
- Season Gradually: Start with a small amount of salt and adjust after blending.
Nutritional Information (Per Serving)
- Calories: 150 kcal
- Protein: 4g
- Carbohydrates: 20g
- Fiber: 5g
- Fat: 7g
- Sodium: 300mg
- Sugars: 3g
Conclusion
Vegan cauliflower soup is a comforting and versatile dish perfect for any time of year. With its creamy texture, hearty vegetables, and customizable toppings, this recipe is sure to delight. Whether you’re cooking for yourself or serving guests, it’s an easy way to enjoy a nutritious and delicious meal.