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Carrot Cauliflower Soup with Dill & Sage [V+GF]

carrot cauliflower soup in bowls with hand holding spoon inside bowl

Carrot cauliflower soup is creamy, velvety, warm, and comforting. It’s texture is so satisfying and velvety, and packs BIG flavour. After a super busy weekend, including some quality family time, grocery shopping and meal planning took a back seat. Although I usually meal plan and shop accordingly, sometimes the routine gets lost in the midst. So this soup is the result of scrounging the refrigerator for anything I could find. HA, but sometimes, that’s how the best recipes come to be! This incredibly tasty and creamy soup is no exception. It’s quick and easy to make, needing only 30 minutes from start to finish, plus only one pot required.

carrot cauliflower soup in bowl with sage and spoon

This carrot cauliflower soup has a creamy texture, minus the cream. Avocado gives this soup all its delicious, velvety texture. This soup is free from dairy and made using wholesome ingredients. Plus, it’s gluten free, making it a perfectly suitable choice for anyone with a gluten intolerance. But my favourite part? Only 145 calories a bowl! This low calorie recipe is a perfect option for weight loss or maintenance. All the while, the thick, creamy texture helps keep you feeling full and satisfied.

carrot cauliflower soup in bowl garnished with sage

A one pot meal that is low in calories, plus delicious is my favourite kind of recipe.

I love cooking and always have. The cleaning up part, not so much! A one pot meal makes cleaning up a breeze, especially on a busy weeknight where you just don’t have the time. This soup also freezes well, so feel free to up the portions and save some for another night.

To prepare your soup, quickly chop up all your veggies. Don’t worry about uniform sized pieces since everything will be pureed later anyhow. This saves a ton of time on prep work!

Sauté your onion, garlic, carrots, and celery in a little cooking oil until slightly softened. If you’re avoiding oil, you can sauté in a little water or broth instead. OR, if you’re really pressed for time, you can skip this step entirely, and just boil everything together in one step. However, if you do have the extra few minutes to spare, I recommend sautéing first, as it does give the soup more flavour.

Carrot Cauliflower Soup with Dill & Sage prep

Next, add your broth and all the remaining ingredients EXCEPT the avocado. Cook until veggies are softened, about 10 minutes.

carrot cauliflower soup cooking

Finally, puree your soup using an immersion or stick blender. (If you do not have an immersion blender, you may carefully transfer your soup in batches to your regular blender. Use extreme caution when pureeing hot liquids.) Lastly, add your peeled and pitted avocado to the pot and puree once more. The avocado adds such a beautiful, creamy, velvety texture that will leave you wanting more.

carrot cauliflower soup in bowls with hand holding spoon inside bowl

If you enjoy this creamy carrot cauliflower soup, you might also like:

carrot cauliflower soup pin

carrot cauliflower soup in bowls with hand holding spoon inside bowl

Carrot Cauliflower Soup with Dill & Sage

Course: Soup
Cuisine: American, French
Keyword: gluten free, nut free, sugar free, vegan
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6 Servings
Deliciously creamy, one pot, carrot cauliflower soup comes together in only 30 minutes. Perfect for your busy weeknights, and low in calories.
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  • 1 tsp cooking oil I used grapeseed
  • 1 red onion roughly chopped
  • 1 yellow onion roughly chopped
  • 4 cloves garlic minced
  • 1 large celery stalk roughly chopped
  • 4 large carrots peeled & roughly chopped
  • 1 large cauliflower broken into florets
  • 1 sweet potato peeled & roughly chopped
  • 6 cups low sodium vegetable broth
  • 1 tsp salt
  • 2 tsp dill weed
  • 1/2 tsp dried sage
  • 1 avocado peeled & pitted


  • Add your oil, onions, garlic, celery and carrots to a large pot and sauté for 5 minutes, until softened.
  • Then add all remaining ingredients EXCEPT the avocado. Bring to a boil, then lower heat to medium low and let simmer for about 10 minutes, until veggies are fork tender.
  • Turn off heat, and using an immersion blender, puree the soup. (If you do not have an immersion blender, you may carefully transfer the soup to a blender.) Then add the avocado and puree once more.
  • Serve garnished with extra dill or fresh sage if desired.
Calories: 145kcal | Carbohydrates: 22g | Protein: 4g | Fat: 6g | Sodium: 588mg | Potassium: 696mg | Fiber: 7g | Sugar: 7g | Vitamin A: 8250IU | Vitamin C: 55.3mg | Calcium: 75mg | Iron: 1.6mg
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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  1. Gloria

    5 stars
    This looks like the perfect soup to start the Easter dinner. Love the combination of dill and carrots. I can just imagine the leftovers would taste even better.

  2. Jen

    5 stars
    This is so flavorful and creamy! We served it with some crusty bread and my kids ate it up. Thanks for such a wonderful meal.

  3. Lou

    5 stars
    Made this in the instant pot – sautéed 5 minutes then on high pressure for 4 minutes. So great! Thanks for all your delicious (and easy) recipes!!

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