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Dairy Free Creamy Cauliflower Soup

creamy cauliflower soup garnished with green onion and cherry tomato

Creamy soups are my favourite. There is something about a pureed soup that really packs in all the delicious flavours. Plus my toddler is super picky about textures 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 only takes LESS than 20 minutes to make, from start to finish! No joke! This is one of those meals you can quickly and easily whip up on a busy weeknight, when you just don’t have the energy.

The prep work is a breeze!

To prepare, I roughly chop up my onion and cauliflower. Don’t worry about uniform size pieces since this will all be pureed later anyhow. Plus this saves a ton of time on prep work! If you don’t have an immersion blender, you may carefully transfer to a blender. Please use extreme caution and don’t overfill your blender. Instead, you may want to blend this in batches. Blending hot liquids can result in serious burns if not using caution. If you love creamy pureed soups as much as I do, I totally recommend a stick blender though! Not only is it easier to puree your soup. You can puree the entire batch in one shot. PLUS it’s just less mess and you don’t have to dirty and then wash your blender!

This creamy cauliflower soup makes for a delicious appetizer or side dish. Or, beef this dish up by serving with a scoop of brown rice or barley. Or you may even add some lentils or beans in each bowl to make this a little more filling and complete as a main dish. I enjoy mine garnished with black pepper, green onion and cherry tomatoes from my garden! Or, drizzle this soup with your favourite hot sauce (I like Frank’s Red Hot) to add some kick!

Either way, this delicious, velvety, creamy, wholesome soup is sure to satisfy!

cauliflower soup with black pepper, green onion, tomato

Want more creamy delicious soups?

Try my Roasted Red Pepper Tomato Soup, Creamy Autumn Soup, Beet Soup, Cream of Broccoli Soup or my sweet and delicious Cold Pear Soup! I really can’t pick a favourite.

creamy cauliflower soup garnished with green onion and cherry tomato

Dairy Free Creamy Cauliflower Soup

Course: Soup
Cuisine: American
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 4
This quick & easy weeknight dish packs a lot of flavour. Creamy cauliflower soup is nutritious and delicious, and takes under 20 mins from start to finish.
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  • 1 tsp avocado oil or cooking oil of choice
  • 1 yellow onion chopped
  • 3 cloves garlic minced
  • 1 head of cauliflower cut into large florets
  • 4 cups vegetable broth
  • 1/2 tsp salt
  • Optional Garnishes: Chili flakes green onion, black pepper, hot sauce


  • Add your cooking oil and onion to a large sauce pan and sauté until softened, about 4 minutes. Then add garlic and sauté 1 more minute.
  • Add the cauliflower, vegetable broth (more or less to barely cover the veggies) and salt and bring to a boil. Lower 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 and "creamy". (Or carefully transfer to a blender.)
  • Garnish as desired & enjoy!
Calories: 71kcal | Carbohydrates: 13g | Protein: 3g | Fat: 1g | Sodium: 1275mg | Potassium: 478mg | Fiber: 3g | Sugar: 5g | Vitamin A: 10% | Vitamin C: 87.3% | Calcium: 4.2% | Iron: 3.7%
DID YOU TRY THIS RECIPE?Mention on IG and tag #thishealthykitchen!

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