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Carrot Cauliflower Soup with Dill & Sage

carrot cauliflower soup

I had a super busy weekend and no time for grocery shopping. Although I usually meal plan and shop accordingly, sometimes life just gets in the way. So today I open my fridge to scrounge whatever veggies I can find, and come up with this incredibly tasty and creamy carrot cauliflower soup. This soup is a quick to make, only requiring 30 minutes from start to finish, and only uses one pot. Although creamy in texture, this soup is free from dairy and only contains wholesome ingredients. Plus, it’s gluten free, making it a perfectly suitable choice for people with gluten intolerances.

A one pot meal is my favourite kind of meal.

The worst part about cooking is cleaning all the pots, pans and tray. So only needing one pot makes clean up a breeze on a busy weeknight where you just don’t have the time. Plus, it definitely helps that my entire family LOVES soup, creamy soups in particular.

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

Saute your onion, garlic, carrots, and celery in a little cooking oil until slightly softened. If you’re really pressed for time, you can always skip this step, and just boil everything together. However, it does give the soup more flavour, so if you can spare the extra five minutes, I recommend you do so.

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

Then puree your soup using an immersion blender for faster, less messy results. Finally, add your avocado and puree some more. The avocado is what adds a beautiful creamy texture to this soup, without the use of cream or milk.

If you like this carrot cauliflower soup, I suggest you also try some of my other creamy soups. Like this classic Easy Cream of Broccoli Soup or for a truly unique dish, give this Vegan Cold Pear a try!

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: 165% | Vitamin C: 67% | Calcium: 7.5% | Iron: 8.9%
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. Lou

    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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