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Home » Soup Recipes

Low-Carb & Gluten-Free Cauliflower Soup: Simple Recipe

Published: Apr 19, 2021 · Modified: Jan 21, 2024 by Chef Tripti · This post may contain affiliate links

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Soups are a great source of nutrition and hydration and are easy to prepare. This simple vegan soup uses just three ingredients: Garlic, onions and cauliflower. Cauliflower, I hear you say. Stay with me!

Cauliflower is good for you! It is relatively high in fibre and a source of antioxidants. You can also use it as a low-carb replacement in recipes - grated as a rice replacement, for instance.

Want a gluten-free soup? My recipe ticks that box.

The key to this gorgeous cauliflower soup is slow, gentle cooking. Consequently, it requires a little time investment but pays back with flavour.

If you are a fan of the humble cauliflower, then take a look at my Cauliflower salad, tandoori style.

Jump to:
  • Cauliflower Soup Recipe Notes
  • Instructional Video
  • 📖 Recipe
  • Cauliflower Soup Recipe Ingredient Substitutions
  • Vegan Basil Pesto Recipe
Bowl of cauliflower soup with a pesto garnish.
Creamy Vegan Cauliflower Soup

Cauliflower Soup Recipe Notes

Slow cooking this soup avoids caramelising the vegetables. Food caramelises when the sugars in them are exposed to high heat. As a result, this alters the flavour and colour of the sugars. For example, most of us have encountered caramelised onions at a BBQ with their distinct colour and sweetness.

This particular cauliflower soup recipe aims to achieve a vivid cream colour and avoid too much sweetness in the flavour. Therefore, you should gently cook it.

When preparing the onions and cauliflower, it is good to slice them evenly so that they cook through evenly.

Instructional Video

Please take a look at this video tutorial for my cauliflower soup recipe.

📖 Recipe

bowl of vegan cauliflower soup with a pesto garnish

Creamy Vegan Cauliflower Soup

Chef Tripti
Just three ingredients and so creamy. You wont even realise its vegan
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Prep Time 10 minutes mins
Cook Time 1 hour hr
Course Soup
Cuisine Modern European
Servings 6
Calories 121 kcal

Ingredients
  

  • 800 g Cauliflower 1 head
  • 150 g White onion, chopped
  • 20 g Garlic, chopped
  • 10 g Olive oil
  • 1.25 ltr Vegetable stock
  • 1 Bay leaf
  • 6 Peppercorns
  • 254 g Dairy-free cream

Instructions
 

  • Slice the onion evenly about 2-3mm thick. Slice the Garlic. Remove the leaves from the Cauliflower (save for stir fry or stock) and cut the Cauliflower head into quarters, including the stem. Then slice each quarter 3-4mm thick
  • Heat the oil in a medium-size pot over medium-low heat. Add the bay leaf and peppercorns, and then add the onions & garlic and gently cook for around 10 minutes, ensuring they do not brown or caramelise.
  • Once the onion is soft and translucent, add the cauliflower and continue to cook on a medium heat for about 15 to 20 minutes, stirring often, again ensuring they do not brown or caramelise.
  • Add the vegetable stock and bring to a boil. Turn down the heat and simmer for 20 minutes until the cauliflower has cooked (when it is soft).
  • Let it cool down a little and puree in a blender until smooth. Transfer back to the pot and stir in the cream.
  • Garnish with the pesto and serve.

Notes

Nutritional data is for guidelines only generated using the "Spoonacular" API.

Nutrition

Calories: 121kcalCarbohydrates: 15gProtein: 3gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 4gSodium: 71mgPotassium: 531mgFiber: 3gSugar: 8gVitamin A: 9IUVitamin C: 67mgCalcium: 46mgIron: 1mg
Keyword Gluten free, soup, vegan
Tried this recipe?Let us know how it was!

Cauliflower Soup Recipe Ingredient Substitutions

This recipe is vegan. However, you can, of course, use single dairy cream if you wish.

No time to make homemade vegetable stock? Then stock cubes are OK. Dissolve 2-3 stock cubes in the required amount of water mentioned in the recipe. Remember to make sure the stock cubes are gluten-free if you are aiming for a gluten-free soup.

Vegan Basil Pesto Recipe

I love the contrast of the vivid green basil pesto against the cream coloured soup. Also, it provides an intense flavour kick. Here is the recipe:

Ingredients

  • 50g fresh basil leaves
  • 25g sunflower seeds or 25g Violife Prosiciano wedge, grated
  • Half of a Garlic clove, peeled
  • 1 teaspoon Fresh lemon juice
  • 5 tablespoon Extra virgin olive oil
  • Half a teaspoon of flaked sea salt

Method

Place all ingredients into a food processor/blender and blend until it forms a vibrant green paste with a bit of crunch. Adjust the seasoning to taste.

You can store the pesto in the refrigerator for up to a week.

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Blog author behind lavender plant
Chef Tripti

Hi! Tripti here. I am a Michelin-trained chef with over 20 years of experience in the industry. My mission is to help you cook fresh, nutritious food with simple recipes that deliver creativity and taste—food with heart and soul.

More about me →

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