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Creamy Vegan Cauliflower Soup


Serves 4



  • 2 Tbsp oil of your choice
  • 4 cloves of garlic minced
  • 1 onion chopped
  • 1 head of cauliflower cut into florets
  • 1 potato peeled & diced
  • 2 cups vegetable broth
  • 1 cup non-dairy milk* unsweetened
  • 1/2 tsp salt to taste
  • Pepper to taste
  • Pinch of nutmeg (optional)
  • 2 Tbsp nutritional yeast to taste (optional)
  • To garnish (optional)
  • 23 Tbsp pepitas and sunflower seeds
  • Fresh parsley chopped


  1. Heat 1 tablespoon of the oil in a large pot.
  2. Add the onion and cook for about 5 minutes, or until the onion is softened and turning translucent. Then add the garlic and continue cooking for 30 seconds, or until fragrant.
  3. Add the cauliflower (reserve 1/4 of the florets for the topping as desired), potatoes, vegetable broth, and non-dairy milk. Bring to a boil. Then reduce the heat to a simmer, cover the pot and cook for about 15-20 minutes, or until the veggies are soft.
  4. In the meantime, heat the remaining oil in a skillet.
  5. Cut the reserved cauliflower florets into thin slices, and cook until browned and tender, stirring occasionally.
  6. When the cauliflower and potatoes are soft, add the salt, black pepper, nutmeg, and nutritional yeast (if using) and blend until creamy using an immersion or a regular blender. Taste and adjust seasonings as needed or add more non-dairy milk if it’s too thick.
  7. Serve the soup in bowls. Garnish with pan-fried cauliflower florets, pepitas, sunflower seeds, fresh parsley or your favorite toppings. Enjoy!


*Non-dairy milk: I prefer using full-fat coconut milk for the best creaminess but feel free to use your favorite unsweetened non-dairy milk or cream.


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