Cauliflower Soup is easy, filling, rich and creamy with just a handful of ingredients. It is a great weight watchers soup recipe for weeknight dinners and is suitable for people following a Low Carb, Keto, Vegan, Paleo or Gluten-free diet.
The cauliflower is an amazing low-carb substitute, and rich in antioxidants.This healthy cauliflower soup is perfect for when you’re craving something warm, filling and comforting.
You can also try other Cauliflower Recipes
- Cauliflower Manchurian
- Cauliflower Fried Rice
- Cauliflower Poha
- Cauliflower Potato Stir Fry
- Cauliflower Upma
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 chilli powder.
HOW TO MAKE CAULIFLOWER SOUP CREAMY
Best things about cauliflower is 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 tabletop high speed blender.
I have used 1/2 cup of cream in today’s recipe but you can add whole milk as well. If you want to to keep your Cauliflower Soup vegan, then use coconut milk or almond milk.Cheese is completely optional.
STORAGE + HOW TO FREEZE CAULIFLOWER SOUP
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.Just defrost and reheat before serving.If the soup looks separated after defrosting, simply add to a blender and puree back into a smooth consistency.
- Once the soup cool down then transfer 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 4 weeks.
Just an important Note here.Add dairy(cream or milk) just before serving.Soup with dairy doesnot freeze well.
CAULIFLOWER SOUP INGREDIENTS
To make this simple cauliflower soup recipe, you will need only a few basic ingredients:
- 1 medium head Cauliflower, broken into florets (about 3 cups)
- 1 medium Onions ,chopped
- 4 Garlic Cloves
- 1 tablespoon Butter or Olive Oil
- 1 Bay Leaf
- 2.5 cups Water or Vegetable stock
- 1/2 cup Cream or Milk or Coconut Milk
- 1/4 teaspoon Black Pepper Powder
- Salt to taste
- 2 tablespoon Cheddar Cheese (Mild) (optional)
Garnish:
- few Green Onion ,chopped
- 1 tablespoon Cheddar Cheese
How to Make Cauliflower Soup in Instant Pot & Stove Top
1. 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.
2. Next add onions and saute until they soften.
3. Add Cauliflower florets ,water or vegetable stock, black pepper powder and salt.
4. Press CANCEL button on Instant Pot.Close the lid on the pot, and turn valve from VENTING to SEALING position.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 5 minutes.OR for STOVE TOP ,Cover and simmer until the vegetables are soft, about 25 minutes.
5. When the instant pot beeps, let the pressure release naturally. Open the lid.
6. Add cream, cheese , stir well.
7. 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.
8. If you think soup is too thick ,you can add water or milk into soup and boil for 2 minutes.
9. While serving sprinkle green onions and more cheese if required.
Note:If your soup is too thick after blending, thin it out with some more vegetable stock. If it’s too thin, bring it back to a simmer and cook until it has reached your desired consistency.
Variations
- Make it spicy: Sprinkle some crushed red chilli flakes to this soup before serving to give a soup 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 more creamy texture or blend in a some of cooked/canned white beans for protein.
- Vegan:replace milk and cheese with vegan substitutes.This soup also tastes good without milk and cheese too.
- Toppings:You can use sunflower seeds, roasted chickpeas as healthier toppings option.
- Fresh Herbs: use rosemary , oregano or thyme.
Tips
- Be sure to sauté the onion and garlic, in a little olive oil or butter first. Soup will have a rich flavor.
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Cauliflower Soup is easy, filling, rich and creamy with just a handful of ingredients
- 1 medium head Cauliflower, broken into florets (about 3 cups)
- 1 medium Onions ,chopped
- 4 Garlic Cloves
- 1 tablespoon Butter or Olive Oil
- 1 Bay Leaf
- 2.5 cups Water or stock
- 1/2 cup Cream or Milk or Coconut Milk
- 1/4 teaspoon Black Pepper Powder
- Salt to taste
- 2 tablespoon Cheddar Cheese (Mild)
- few Green Onion ,chopped
- 1 tablespoon Cheddar Cheese
-
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.
-
Press CANCEL button on Instant Pot.Close the lid on the pot, and turn valve from VENTING to SEALING position.Set the pot to MANUAL/PRESSURE COOK (High Pressure) and set timer to 5 minutes.
-
When the instant pot beeps, let the pressure release naturally. Open the lid.
-
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.
-
If you think soup is too thick ,you can add water or milk into soup and boil for 2 minutes.
-
While serving sprinkle green onions and more cheese if required.
-
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 and more cheese if required.
I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT.
Variations
- Make it spicy: Sprinkle some crushed red chilli flakes to this soup before serving to give a soup 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 more creamy texture or blend in a some of cooked/canned white beans for protein.
- Vegan:replace milk and cheese with vegan substitutes.This soup also tastes good without milk and cheese too.
- Toppings:You can use sunflower seeds, roasted chickpeas as healthier toppings option.
- Fresh Herbs: use rosemary , oregano or thyme.
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.
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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!
Thank you so much for sharing your feedback and glad your family liked it