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cauliflower soup

October 18, 2011 by Marin Mama 39 Comments

cauliflower soupHere’s an easy & simple weeknight winter soup that’s not only kid approved, but vegan and dairy-free, if you omit the parmesan cheese.  This soup only requires 4 simple ingredients; a head of cauliflower, yellow onion, garlic, chicken or veggie stock.

I love this soup because it’s a creamy soup without the cream! Yippee! The cauliflower adds a wonderful creamy texture to the soup, so it’s warm, comforting rich and smooth on the taste buds. Whenever I make this soup, people always ask me if there’s milk or cream in it, but there’s not, it’s the pureeing of the cauliflower that makes this soup naturally creamy! I love topping this soup with some oven roasted shiitake mushrooms, as it converts this simple plain-jane soup into a gourmet restaurant soup! Delish! I also love topping it with some sliced avocado and chopped raw cashews for some added texture and healthy fats! cauliflower soup with avocado and cashewsMy kids rates this soup a 10, and they always ask for it when the weather starts turning cool.  I usually serve this up with some couscous cakes or chickpea veggie burgers.  We also love pairing this soup with a grilled cheese and roasted broccoli sandwich. Total comfort cooking!grilled cheese with roasted broccoli

cauliflower soup:

recipe adapted from Smitten Kitchen

Basic soup:

  • 1 medium sized head cauliflower – If you get a large head, then you may want to add a bit more stock.
  • 2 tablespoons extra-virgin olive oil
  • 1 small yellow onion, chopped
  • 3 cloves garlic, minced
  • 4-5 cups chicken stock or vegetable stock, or more to depending on the size of your head of cauliflower – I used chicken stock – Note: if you use vegetable stock your soup will look browner than my photo, but it will still taste the same.
  • 1-2 teaspoons celtic sea salt, plus more to taste

Optional add ins:

  • optional: 1/2 cup finely grated or shredded Parmesan cheese – this soup tastes amazing with or without the parm.
  • optional:  1/4 cup raw cashews – cashews add layer of rich creaminess to the soup, as well as some healthy fats – see my note in the recipe below as when to add the cashews.
  • optional: 1 teaspoon to 1 tablespoon fresh lemon juice – Adding and acid at the end can brighten and lift the flavors of a soup.
Remove the leaves and thick core from the head of cauliflower, and then rinse it.  You can actually use some of the core in the soup, just make sure to remove the leaves. I love rinsing my veggies in this strainer, especially when there’s a lot to rinse at once.
Coarsely chop the cauliflower (and core if using) and set it aside (coarsely chop means to just cut up the cauliflower in random sizes).
Heat the olive oil in a large soup pan or Dutch Oven over medium heat.
Once the oil is heated, add in the onion, garlic and 1 teaspoon sea salt.
Cook until the onion is softened, but not browned, about 5-8 minutes.
Once the onion has softened, add in the chopped cauliflower and chicken/veggie stock, and bring to a boil.
You want to add enough chicken/veggie stock to cover the cauliflower. 
Reduce the heat to simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15-20 minutes.
Below is a photo of how it should look.Remove the soup from the heat and puree it using either a blender, (I used my vitamix) or a hand held immersion blender. If you want to add in 1/4 cup raw cashews, now is the time.  Add the 1/4 cup (no more as it can be overwhelming) raw cashews to the soup and puree until smooth and creamy!
Tip:  If you’re using a blender, wipe the leftover pieces of onion and cauliflower out of the pan, so you have a nice clean pot for the pureed soup.  
Add the soup back to the pot and add in the parmesan cheese, if you’re using it, and stir until smooth.  Taste the soup and season with a bit more salt if needed.  Please don’t be afraid of using salt, (be sure to use unrefined celtic sea salt) as salt brings out the natural flavors!  If you feel the soup’s flavor is too bland for your liking then you can always add in some fresh lemon juice. It helps to liven up the flavor as well.
Keep soup warm until ready to serve.
Below is the finished product, doesn’t it yummy and creamy?Top each bowl with a bit of parmesan cheese (if using) and some freshly ground pepper. You can also top the soup with some roasted shiitake mushrooms!cauliflower soup
Try topping your soup with some sliced avocado and chopped cashews!  It not only adds flavor and texture, but some healthy fats as well!
You could even top the soup with some leftover quinoa or brown rice.
 cauliflower soup with avocado and cashews
I love making my soups on the weekends or during the day while the kids are at school, and then storing them till dinnertime or later that week.  It just makes dinner that much easier when all you have to do is re-heat some soup and add some warm crusty bread or a pre-made chickpea burger or couscous cake!

These quinoa cakes go amazing with this soup.quinoa cakes

5 from 1 reviews
cauliflower soup
 
Save Print
Prep time
5 mins
Cook time
25 mins
Total time
30 mins
 
Here's an easy & simple weeknight winter soup that's not only kid approved, but vegan and dairy-free, if you omit the parmesan cheese. This soup only requires 4 simple ingredients; a head of cauliflower, yellow onion, garlic, chicken or veggie stock.
Author: Marin mama cooks
Recipe type: soup
Ingredients
  • Basic soup:
  • 1 medium sized head cauliflower - If you get a large head, then you may want to add a bit more stock.
  • 2 tablespoons extra-virgin olive oil
  • 1 small yellow onion, chopped
  • 3 cloves garlic, minced
  • 4-5 cups chicken stock or vegetable stock, or more to depending on the size of your head of cauliflower - I used chicken stock - Note: if you use vegetable stock your soup will look browner than my photo, but it will still taste the same.
  • 1-2 teaspoons celtic sea salt, plus more to taste
  • Optional add ins:
  • optional: ½ cup finely grated or shredded Parmesan cheese - this soup tastes amazing with or without the parm.
  • optional: ¼ cup raw cashews - cashews add layer of rich creaminess to the soup, as well as some healthy fats - see my note in the recipe below as when to add the cashews.
  • optional: 1 teaspoon to 1 tablespoon fresh lemon juice - Adding and acid at the end can brighten and lift the flavors of a soup.
Instructions
  1. Remove the leaves and thick core from the head of cauliflower, and then rinse it. You can actually use some of the core in the soup, just make sure to remove the leaves.
  2. Coarsely chop the cauliflower (and core if using) and set it aside (coarsely chop means to just cut up the cauliflower in random sizes).
  3. Heat the olive oil in a large soup pot or Dutch Oven over medium heat.
  4. Once the oil is heated, add in the onion, garlic and 1 teaspoon sea salt.
  5. Cook until the onion is softened, but not browned, about 5-8 minutes.
  6. Once the onion has softened, add in the chopped cauliflower and chicken/veggie stock, and bring to a boil. You want to add enough chicken/veggie stock to cover the cauliflower.
  7. Reduce the heat to simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15-20 minutes.
  8. Remove the soup from the heat and puree it using either a blender, or a hand held immersion blender. If you want to add in ¼ cup raw cashews, now is the time. Add the ¼ cup (no more as it can be overwhelming) raw cashews to the soup and puree until smooth and creamy! Tip: If you're using a blender, wipe the leftover pieces of onion and cauliflower out of the pan, so you have a nice clean pot for the pureed soup.
  9. Add the soup back to the pot and add in the parmesan cheese, if you're using it, and stir until smooth.
  10. Taste the soup and season with a bit more salt if needed. Please don't be afraid of using salt, (be sure to use unrefined celtic sea salt) as salt brings out the natural flavors! If you feel the soup's flavor is too bland for your liking then you can always add in some fresh lemon juice. It helps to liven up the flavor as well.
  11. Keep soup warm until ready to serve.
  12. Top each bowl with a bit of parmesan cheese (if using) and some freshly ground pepper. You can also top the soup with some roasted shiitake mushrooms! They're amazing!
3.5.3208
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Filed Under: dinner, family favorites, lunch, meatless meals, most popular recipes, Soups Tagged With: dinner, soups

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Reader Interactions

Comments

  1. Anonymous says

    June 12, 2018 at 4:25 pm

    Thank you for sharing. Curious to know if this recipe would work with broccoli. Thanks!

    Reply
    • Marin Mama says

      May 19, 2019 at 12:44 pm

      To be hones, I’m not sure, but you can try 🙂

      Reply
  2. Marin Mama says

    January 28, 2016 at 7:55 pm

    Awww… Lynn, you’re too sweet! Maybe someday I’ll have cookbook. I’ll call it Marin mama’s favorites! Thanks for the support sweetie 🙂 xoxo, Jacquelyn

    Reply
  3. Lynn Werner says

    January 28, 2016 at 6:57 pm

    Jackie, you need to do a cookbook, so I can have all of your recipes in one place! Can’t wait to make the cauliflower soup.

    Reply
  4. Jessica Saltzer says

    November 8, 2014 at 6:37 pm

    Hi Jackie! First of all, I love my over the sink strainer too! I love taking it out right after a walk to the farmers market and rinsing all my leafy greens to package in the cooler for the week. 🙂

    I am looking forward to making the soup this week especially as the winter is to approach soon! I would love to make this recipe vegan (without the cheese) and am wondering what the Parmesan provides, IE nuttiness, saltiness, texture.. my thoughts are to use a raw, or roasted tahini, and adjusting the amount to 1/4 cup depending on your reply. Thanks for the inspiration! – SFJess

    Reply
    • jackiegrandy says

      November 10, 2014 at 5:03 am

      Hi Jessica! So happpy to hear that I have a fellow sink strainer buddy 🙂 You really don’t need the parm. Try the soup first and then decide if you want to add in anything. The parm is really more of a texture thing, but the soup tastes great without the parm. I hope you make and enjoy it 🙂 xoxo, Jacquelyn

      Reply
  5. Emily3 says

    February 19, 2014 at 12:14 am

    Yum, this was good! My 2 and 4 year olds both loved it too… Definitely going to make this healthy soup again. We had it with crusty Italian bread and also some couscous cakes from your blog.

    Reply
    • jackiegrandy says

      February 19, 2014 at 10:48 pm

      Hi Emilly! So happy you all loved the soup. It’s a true crowd and kid pleaser 🙂 xoxo, Jackie

      Reply
  6. Julie says

    February 7, 2014 at 5:54 pm

    Would love to try this soup. I’m nervous about overcooking the cauliflower to the point of it taking on that strong cabbagey smell and taste I experienced in the past with another soup recipe. Do you mind telling me if 15 to 20 generally get the cauliflower soft without that overpowering result?

    Reply
    • jackiegrandy says

      February 7, 2014 at 11:16 pm

      Hi Julie! I’ve never had this soup take on a cabbagey smell or taste, and there have been times I haven’t cut up the cauliflower that small and thus it took longer to cook. If you’re worried about cooking it too long, then just cut the cauliflower into smaller pieces. I’ve made this soup about 50 times and it’s one of those recipes that always tastes the same. I would also recommend using chicken stock as opposed to vegetable stock, as vegetable stock can change the flavor and color just a tad. Let me know if you have any other questions 🙂 xoxo, Jackie

      Reply
      • julie says

        February 8, 2014 at 8:24 am

        Thank you for your help, Jackie. I’ll give it a go!

        Reply
  7. Kelli H (Made in Sonoma) says

    December 3, 2013 at 3:11 am

    I’m fighting off a cold today and made this soup for dinner. It was so easy (even when not feeling well) and fast! I’ll definitely be making this again and again. David loved it too.

    Reply
    • jackiegrandy says

      December 3, 2013 at 3:54 am

      Hey girl! I hope your cold feels better. Great minds think alike because I made this soup tonight for diner as well. I didn’t have time to make the carrot ginger nor the ingreeints and I had everything on hand for this soup! Glad to hear that you and David loved it 🙂

      Reply
  8. Caitlin says

    August 20, 2013 at 8:16 pm

    Amazing and simple and the whole family loved it!!!!

    Reply
    • jackiegrandy says

      August 21, 2013 at 2:54 am

      Hi Caitlin. Yaay! Another recipe hit. I’m so glad the family enjoyed the soup, it’s one of our faves 🙂 xoxo, Jackie

      Reply
  9. Pamela @ Brooklyn Farm Girl says

    June 9, 2013 at 3:48 pm

    It’s cauliflower harvest time in the garden, how perfect would this be for dinner soon?

    Reply
    • jackiegrandy says

      June 10, 2013 at 1:20 pm

      Hi Pamela. Yes, you will love this soup. It’s super simple to make and only uses 5 ingredients. It’s one of our favorite soups and with this cold weather, I think I might make some up for lunch today! xoxo, Jackie

      Reply
  10. Karen says

    February 24, 2013 at 7:27 pm

    You might want to try a bit of freshly ground nutmeg in your cauliflower soup…used with a light hand, it can add a delicious not to cauliflower soup.

    Reply
    • jackiegrandy says

      February 24, 2013 at 10:43 pm

      Great idea Karen. I will try that this week 🙂 Thanks for the tip.

      Reply
  11. Cheryl/My Love Affair With The Vine says

    February 7, 2013 at 2:13 pm

    Hi Jackie! I made this soup last night and it was DELICIOUS! It was also one of the easiest soups I’ve made in a while. Looking over the pictures, I realize I forgot to add the parmesan! It was still yummy as I topped each bowl with a bit parmesan and chives so maybe that was enough to satisfy my taste buds. Served with a crusty mulitgrain bread, the night was complete!

    Reply
    • jackiegrandy says

      February 7, 2013 at 2:43 pm

      Cheryl, you honestly rock! I love that you made breakfast and dinner from the blog. It truly makes me one happy girl 🙂 This soup truly is the simplest to make and tastes so good! It’s ones of Eli’s favorites. How was the quinoa cereal day two?

      Reply
      • Cheryl/My Love Affair With The Vine says

        February 7, 2013 at 3:47 pm

        I’m having a bowl of the cereal right now and it’s just as yummy the second day! I love that the cranberries and raisins get fat and juicy…and the steel cut oats – I’ve never had those before. I now prefer them to regular oats!

        Reply
  12. Anonymous says

    January 8, 2013 at 6:28 pm

    I had to comment on this soup because it’s one of my favorite go-to soups. My kids, ages 6 and 9, love this soup as well. It’s creamy and goes perfectly with those couscous cakes. MAKE IT, you will not regret it. Kerry

    Reply
  13. Paula @ Paula's Plate says

    December 16, 2012 at 3:46 pm

    This looks delicious and I hope to make it tonight for dinner, do you think that you could use frozen cauliflower?

    Thanks!!
    Paula @ Paula’s Plate

    Reply
    • jackiegrandy says

      December 16, 2012 at 6:50 pm

      Hi Paula. I have never made it with frozen cauliflower, but I’m sure you can. I think it would be best to thaw it first and then drain it really well and then pat dry with a towel. I’m not sure how many bags would equal one head, but I’m assuming one bag would. Give it a try, and please let me know how it turns out!

      Reply
  14. Vespa Woolf says

    December 16, 2012 at 1:13 pm

    Although my husband says he doesn’t enjoy cauliflower, I know he would like this recipe. It just needs to be disguised. ; ) Sounds wonderful! I look forward to trying this!

    Reply
    • jackiegrandy says

      December 16, 2012 at 3:38 pm

      Hi Vespa. I hope he enjoys the soup. It does taste like cauliflower, but it’s so creamy and mellow that I think he will enjoy it as well.

      Reply
  15. deb arnowitz says

    November 25, 2012 at 12:15 am

    I am making it vegan and I know it will turn out great!!!
    Deb

    Reply
    • jackiegrandy says

      December 16, 2012 at 3:37 pm

      Yum! Let me know how it turns out for you girl!

      Reply
  16. Anonymous says

    June 1, 2012 at 7:51 pm

    My husband loves this with pepper jack cheese melted into it.

    Reply
    • Jacquelyn Grandy says

      June 4, 2012 at 7:57 pm

      Pepper jack cheese sounds great!

      Reply
  17. Sue/the view from great island says

    October 21, 2011 at 1:43 pm

    This looks so good! You have the best soup making equipment! (I have to get one of those immersion blenders) Your Sunday supper looks perfect.

    Reply
  18. Jacquelyn says

    October 19, 2011 at 3:24 pm

    Yaay Wendy! Are you going to try Amanda’s additions to the popovers? I am going to try it myself. Let me know how it all turns out!

    Reply
  19. Wendy McKinley says

    October 19, 2011 at 2:17 pm

    I am making this tonight, bet its great with popovers (asiago and thyme)

    Reply

Trackbacks

  1. lemon thyme popovers – Marin Mama Cooks says:
    March 11, 2014 at 5:21 am

    […] with a hint of sweetness from the lemon zest.  I’ve been pairing these popovers with my cauliflower soup lately, and I really love the combination. […]

    Reply
  2. Marin mama’s weekly dinner menu for April 14th | Marin Mama Cooks says:
    April 15, 2013 at 10:55 pm

    […] night dinner: Miso kale salad with miso roasted tofu, cauliflower soup for the kids, and some warmed naan bread.  I really missed my kale last week, so I’m […]

    Reply
  3. Marin mama’s weekly dinner menu | Marin Mama Cooks says:
    February 2, 2013 at 5:06 pm

    […] grilled Gruyère cheese and ham sandwiches. I made up these sandwiches last week to pair with my cauliflower soup, and my family felt like we were eating at Rustic Bakery.  I made the sandwiches up on their fresh […]

    Reply
  4. lacinato kale salad | Marin Mama Cooks says:
    December 26, 2012 at 3:49 am

    […] to do a mini Monday cleanse, so I made this salad for lunch and then paired it with some of my cauliflower soup for dinner.  I couldn’t have been happier and my body was thanking me for this mini […]

    Reply
  5. couscous cakes | Marin Mama Cooks says:
    December 9, 2012 at 5:01 am

    […] one with a spinach salad and some salmon.  I also love serving these alongside a soup, such as my cauliflower soup.  These would even be great topped with my tzatziki yogurt sauce as a lunch-time […]

    Reply

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Hi! Welcome to Marin mama cooks! I’m a natural chef, as well as a mom who loves to cook up tasty and healthy whole foods for her family.
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