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. It can also be used 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 the take a look at my Cauliflower salad, tandoori style.
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Cauliflower Soup Recipe Notes
Slow cooking this soup avoids caramelising the vegetables. Food caramelises when the sugars they contain are exposed to a 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.
The aim with this particular cauliflower soup recipe is to achieve the 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
Take a look at this video tutorial for my cauliflower soup recipe.
📖 Recipe
Creamy Vegan Cauliflower Soup
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
Prepare Your Ingredients
- 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, include the stem. Then slice each quarter 3-4mm thick
Make Your Soup
- Heat the oil in a medium size pot over medium low heat. Add the bay leaf, peppercorns and then add the onions 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.
- After this, add the vegetable stock and bring to a boil. Turn down the heat and simmer for 20 minutes until the cauliflower is 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.
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 though to make sure the stock cubes are gluten-free if you are aiming for a gluten-free soup.
Vegan Basil Pesto Recipe
I just love the contrast of the vivid green basil pesto against the cream coloured soup. Also, it provides a pungent 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 flaked sea salt
Method
Place all of the ingredients into a food processor / blender and blend until it forms a vibrant green paste with a little crunch. Adjust the seasoning to taste.
The pesto can be stored in the refrigerator for up to a week.
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