5 Ingredient Creamy Cauliflower Soup [V+GF+Oil Free]

Creamy soups are my favourite. There is something about a pureed soup that really packs in all the delicious flavour. Plus my picky toddler has some serious texture issues and still prefers pureed everything. So really, it just makes sense to make it this way for my entire family. This creamy cauliflower soup is super nutritious and oh-so delicious! Plus it is ready on your table in 20 minutes, from start to finish! This is one of those simple recipes you can quickly and easily whip up on a busy weeknight, when you just don’t have the time or energy.

Did I mention how great this soup is for weight loss? That’s right, this soup contains ONLY 63 calories a bowl! You can go ahead and eat the entire pot if you’re so inclined! This low calorie soup helps you feel full without the fat and calories you may want to avoid. When I can go for seconds without any guilt attached, that’s a great, great feeling. 🙂

How to prepare your creamy cauliflower soup?

To prepare, I roughly chop up my onion and cauliflower. Don’t worry about uniform size pieces since they will all be pureed later anyhow. This saves a ton of time on prep work! Toss all your ingredients into a large pot and bring it to a boil. Then reduce your heat and simmer until cauliflower is fork tender.

Now, using an immersion blender, puree your soup until perfectly creamy. If you don’t have an immersion blender, you may carefully transfer to a blender. Use extreme caution and don’t overfill your blender if pureeing this way. You may want to process this in batches to avoid burns and a huge mess. But if you love creamy pureed soups as much as I do, I totally recommend a stick blender! Not only is it faster to process the entire batch in one shot, but you also save yourself the mess and hassle of dirtying and then washing your blender.

This perfectly creamy cauliflower soup makes for a delicious appetizer or side dish. Or, bulk this soup up by serving with a scoop of brown rice or barley. Or you may add some lentils or beans to each bowl to add protein and make this a more filling and hearty dish. I enjoy mine garnished with chili flakes and basil. Or, you may also drizzle this soup with your favourite hot sauce (I like Sriracha) to add some kick! Either way, this delicious, velvety, creamy, wholesome soup is sure to satisfy!

Want more delicious, creamy soups? Try these!

• Roasted Red Pepper Tomato Soup
• Creamy Autumn Soup w/ Squash & Pumpkin
• Vegan Cold Pear Soup
• Spiced Sweet Potato Soup
• Carrot Cauliflower Soup with Dill & Sage
• Creamy Beet Soup with Dill & Cashew Cream

5 Ingredient Creamy Cauliflower Soup

Course: Soup

Cuisine: American

Keyword: gluten free, nut free, oil free, vegan

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

Servings: 4 Servings

Creamy cauliflower soup is nutritious and delicious. Using only 5 ingredients and ready in 20 minutes from start to finish!

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Ingredients

• 1 yellow onion chopped
• 1 head of cauliflower cut into large florets
• 4 cups low sodium vegetable broth
• 1/2 tsp garlic powder
• 1/2 tsp salt
• Optional Garnishes: Chili flakes, basil, black pepper, hot sauce, chives

Instructions

• Add all the ingredients, except any garnishes to a large pot and bring to a boil over high heat. Reduce heat to medium low and simmer for 8 minutes, until cauliflower is fork tender.
• Turn off heat, and using an immersion blender, puree your soup until smooth. Or you carefully transfer to a blender and puree in bathes if needed.
  
• Serve garnished with chili flakes, basil, black pepper, hot sauce, or chives if desired. Enjoy!
  

Calories: 63kcal | Carbohydrates: 12g | Protein: 3g | Sodium: 465mg | Potassium: 469mg | Fiber: 4g | Sugar: 4g | Vitamin C: 71.4mg | Calcium: 58mg | Iron: 1.4mg

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*Nutritional information is an estimate, calculated using online tools.