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Home » Recipes » Soups

Cauliflower Soup (Instant Pot & Stovetop)

Dec 18, 2022. by Bhavana Patil. 2 Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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This Cauliflower Soup is an easy, filling, rich and creamy recipe prepared with just a handful of ingredients like cauliflower, garlic, vegetable broth, coconut milk, or cream in an Instant Pot Pressure cooker. Cauliflower soup is a great weight watcher soup recipe for weeknight dinners and is suitable for people following a Low Carb or Keto, Vegan, Paleo, or Gluten-free diet. 

cauliflower soup keto served in a bowl with green onions and cheddar cheese on top
cauliflower soup

The cauliflower is a fantastic low-carb/keto substitute and rich in antioxidants. This healthy cauliflower soup is perfect for when you're craving something warm, filling, and comforting.

If you are on a Keto or Low Carb Diet. Check out Keto Indian Food Recipes Collection. For Keto, do not use whole dairy milk in this soup recipe. Instead, try to use coconut milk, half and half, or heavy whipping cream.

cauliflower soup served in a soup bowl garnished with cheddar cheese and green onions

How to Make Cauliflower Soup in Instant Pot

Press SAUTE mode on Instant Pot. Add butter or oil and once it's hot, add Bay Leaf and minced garlic and saute for 30 seconds.

step to saute garlic collage

Next, add onions and saute until they soften.

step to saute onions collage

Add Cauliflower florets, water or vegetable stock, black pepper powder, and salt.

step to add gobi florets and cook collage

Close the lid on the pot, and turn the pressure valve to the SEALING position. Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 5 minutes.OR for Stovetop, Cover and simmer until the vegetables are soft, about 20-25 minutes.

When the instant pot beeps, let the pressure release naturally. Open the lid.

Add heavy cream, cheese, and stir well.

Remove Bay leaf and puree the soup using a hand blender until smooth. If you don't have a hand blender, puree in a blender in batches once slightly cooled. Adjust seasoning.

step to pressure cook cauliflower soup and puree collage

If you think the soup is too thick, you can add water or milk to the soup and boil it for 2 minutes.

Instant Pot Pressure cooker cream of cauliflower soup is ready. While serving, sprinkle green onions, oregano, and more cheese if required.

cauliflower soup in instant pot insert garnished with cheese and green onions

Note: If your soup is too thick after blending, thin it out with more vegetable stock. If it's too thin, bring it back to a simmer and cook until it has reached your desired consistency.

cauliflower soup in a black bowl

Variations

  • Make it spicy:  Sprinkle some crushed red chili flakes into this cauliflower soup before serving it to give this soup a spicy kick.
  • Add in some extra veggies: feel free to add a handful of chopped broccoli along with the cauliflower. You can also add potatoes when you cook cauliflower, which gives a more creamy texture, or blend in some of cooked/canned white beans for protein.
  • Vegan Cauliflower Soup: replace milk and cheese with vegan substitutes. This soup also tastes good without milk and cheese too.
  • Turmeric Cauliflower soup: Add ¾ teaspoon of ground turmeric to make a healthy variant.
  • Toppings: You can use sunflower seeds, roasted chickpeas as a healthier toppings option.
  • Fresh Herbs: use rosemary, oregano, or thyme to make Italian Style Cauliflower Soup.

Tips

  • Be sure to sauté the onion and garlic, in a little olive oil or butter first. The soup will have a rich flavor.
  • You can also roast the cauliflower separately and then follow the same procedure to make roasted cauliflower soup.

FAQs

What spices do you need for Cauliflower Soup?

I have used only black pepper, bay leaf for this recipe. If you are making Indian-style cauliflower soup, then you can add curry powder or garam masala, turmeric powder, and red chili powder.

How to make Cauliflower Soup Creamy

The best things about cauliflower are that it is naturally creamy. As soon as you blend soup, it gets silky and creamier. You can also use an immersion blender and blend directly in your Instant Pot. Or once it cools down a bit, blend in batches in a high-speed tabletop blender.
I have used ½ cup of cream in today's creamy cauliflower soup recipe, but you can also add whole milk. If you want to keep your Cauliflower Soup vegan, use coconut milk or almond milk. Cheese is entirely optional.

Storage + How to Freeze Cauliflower Soup

This Keto Cauliflower soup can be made in advance and it can be kept for up to three days in the fridge in an airtight container, and it can be frozen for up to 4 weeks. Then, defrost and reheat before serving. If the soup looks separated after defrosting, add a blender and puree back into a smooth consistency.
Once the soup cools down, transfer it into freezer-resistant containers or Ziploc freezer bags.
Label the bags and then lay them in the freezer.
Store the soup in the freezer for four weeks.
Just an important note here. Add dairy (cream or milk) just before serving. This is because soup with dairy does not freeze well.

More Cauliflower Recipes

  • Roasted Cauliflower
  • Tandoori Cauliflower
  • Cauliflower Manchurian
  • Cauliflower Coconut Curry
  • Cauliflower Fried Rice
  • Potato Cauliflower Stir Fry

Do you enjoy Soups? Here are more Soup Recipes

  • Creamy Tomato Soup
  • Sweet Potato Soup
  • Lentil Soup
  • Cauliflower Soup
  • Broccoli Spinach Soup
  • Cream of Asparagus Soup

If you love Soups and looking for more Instant Pot Soup Recipes? Here are my 15+ Instant Pot Vegetarian Soup Recipes you must try.

Tried this recipe?Don’t forget to give a ★ rating below
Cauliflower Soup served in a bowl garnished with green onions and shredded cheddar cheese

Instant Pot Cauliflower Soup

Bhavana Patil
Cauliflower Soup is easy, filling, rich and creamy with just a handful of ingredients
5 from 4 votes
Print Recipe Pin Recipe
Servings: 4
Calories : 202
Course: Soup
Cuisine: American
Diet: Keto, Low Carb, Vegetarian
Method: Instant Pot/Pressure Cooker, Stovetop
Prep Time : 5 minutes
Cook Time : 15 minutes
Total Time : 20 minutes

Equipment

  • Instant Pot/Pressure Cooker

Ingredients
  

measuring cup used 1 cup = 250ml

  • 1 medium head Cauliflower broken into florets (about 3 cups)
  • 1 medium Onions chopped
  • 4 Garlic Cloves minced
  • 1 tablespoon Butter or Olive Oil
  • 1 Bay Leaf
  • 2 cups Water or stock
  • ½ cup Cream or full fat Coconut Milk
  • ¼ teaspoon Black Pepper Powder
  • Salt to taste
  • 2-3 tablespoons Cheddar Cheese

Garnish:

  • few Green Onion chopped
  • 1 tablespoon Cheddar Cheese
  • ¼ teaspoon oregano

Instructions
 

Instant Pot Method:

  • Press SAUTE mode on Instant Pot. Add butter or oil and once it's hot, add Bay Leaf and minced garlic and saute for 30 seconds.
  • Next, add onions and saute until they soften.
  • Add Cauliflower florets, water or vegetable stock, black pepper powder, and salt.
  • Close the lid on the pot, and turn the pressure valve to the SEALING position. Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set the timer to 5 minutes.
  • When the instant pot beeps, let the pressure release naturally. Open the lid.
  • Add heavy cream, cheese, and stir well.
  • Remove Bay leaf and puree the soup using a hand blender until smooth. If you don't have a hand blender, puree in a blender in batches once slightly cooled. Adjust seasoning.
  • If you think the soup is too thick, you can add water or milk to the soup and boil it for 2 minutes.
  • While serving sprinkle green onions, oregano and more cheese if required.

Stovetop Pot Method:

  • Heat oil or butter in a large pot and once it’s hot add Bay Leaf and minced garlic and saute for 30 seconds.
  • Next add onions and saute until they soften.
  • Add Cauliflower florets ,cubed potato ,water or vegetable stock, black pepper powder and salt.
  • Cover and simmer until the vegetables are soft, about 25 minutes.
  • Remove from the heat, Add cream, cheese , stir well.
  • Remove Bay leaf and puree soup using a hand blender until smooth.If you don’t have a hand blender ,puree in a blender in batches once slightly cooled.Adjust seasoning. soup using a hand blender until smooth.If you don’t have a hand blender ,puree in a blender in batches once slightly cooled.Adjust seasoning.
  • While serving sprinkle green onions, oregano and more cheese if required.

Notes

I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT.

Variations

  • Make it spicy:  Sprinkle some crushed red chili flakes into this cauliflower soup before serving to give this soup a spicy kick.
  • Add in some extra veggies: feel free to add a handful of chopped broccoli along with the cauliflower. You can also add potatoes when you cook cauliflower, this gives a more creamy texture, or blend in some of cooked/canned white beans for protein.
  • Vegan Cauliflower Soup: replace milk and cheese with vegan substitutes. This soup also tastes good without milk and cheese too.
  • Turmeric Cauliflower soup: Add ¾ teaspoon of ground turmeric to make a healthy variant.
  • Toppings: You can use sunflower seeds, roasted chickpeas as a healthier toppings option.
  • Fresh Herbs: use rosemary, oregano, or thyme to make Italian Style Cauliflower Soup.

Tips

  • Be sure to sauté the onion and garlic, in a little olive oil or butter first. Soup will have a rich flavor.
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 202kcalCarbohydrates: 12gProtein: 7gFat: 15gSaturated Fat: 9gCholesterol: 53mgSodium: 136mgPotassium: 524mgFiber: 3gSugar: 4gVitamin A: 561IUVitamin C: 72mgCalcium: 154mgIron: 1mg
Keyword cauliflower recipes, cauliflower soup, creamy, healthy, indianfood, indianketorecipes, instant pot, Pressure Cooking, Vegetarian One-Pot Meals
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More Healthy Soup Recipes

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Reader Interactions

Comments

  1. Mandy says

    January 02, 2020 at 5:55 pm

    5 stars
    Everyone loved this from my cheese hating Indian husband to my picky 8 year old who thought it was potato soup! Thank you for a simple yet awesome recipe!

    Reply
    • bhavana says

      January 06, 2020 at 11:35 pm

      Thank you so much for sharing your feedback and glad your family liked it

      Reply

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