Dairy Free Cream of Cauliflower Soup

Quick easy vegan soup recipe, perfect summer recipe warm or chilled

Cream of Caulilflower Soup

Cream of Cauliflower Soup: Delicious beginning to a vegetarian meal, or a light meal by itself. We love this quick easy dairy free soup with crusty artisan bread and hummus.

Total Prep and Cook Time: 30 minutes

Yield: 6 Servings

Nutrition Data, 336 g Serving: 153 cal, 15g carb, 7g fat, 449mg sodium, 1g fiber, 3g protein, low Cholesterol, good source Vit A, C, K. Estimated glycemic load 7


  • 1 medium head cauliflower
  • 4 cups unsalted vegetable soup stock (recipe below) OR 4 c. water + 1 unsalted vegetable bouillon cube
  • One half tsp dried rosemary
  • 1 tsp dried thyme leaf
  • 2 Tbsp olive oil
  • Optional: 1 - 2 cloves garlic, peeled, stemmed and minced
  • 3 Tbsp flour*
  • *Gluten Free Option: Use chickpea flour or other gluten free flour
  • 1/8 tsp turmeric
  • 1/4 tsp gr. cumin
  • 1 tsp gr coriander
  • 1/2 tsp gr ginger
  • 2 cups plain unsweetened fortified rice milk or almond milk
  • Fresh ground black pepper
  • 1/4 cup minced fresh parsley
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Soup Base Directions:

  1. Remove leaves, and chop cauliflower into large (2 inch) pieces
  2. Add cauliflower to stock and bring to a boil. Reduce heat, cover and simmer until tender, about 20 minutes.
  3. OR cook under high pressure in a pressure cooker for 3 minutes, with quick pressure release
  4. Blend soup (in 2 batches) adding half the minced parsley to one batch
  5. OR put solids through a foodmill, or mash with a potato masher and strain
  6. Puree soup until smooth. Set aside

White Sauce Directions:

  1. Heat the olive oil on medium low in the soup pan. Add garlic if using, and sauté 2 minutes
  2. Add the flour and spices, and cook on low for 5 minutes or until the mixture browns slightly and starts to bubble
  3. Stir in rice milk with a whisk, bring to a boil then simmer till thickened, stirring constantly with the whisk - important - otherwise your sauce will be lumpy. If that happens, blend it or put it through a seive
  4. Stir in cauliflower puree and the rest of the minced parsley. Add more non-dairy milk if the soup seems too thick. Adjust salt if needed, and add fresh ground pepper to taste
  5. Heat gently (don't boil). Serve immediately
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Vegetable Soup Stock Ingredients:

Note: This stock recipe can be made on the stovetop in 1 -2 hrs, 6 hours in a crockpot, or 10 minutes in a pressure cooker.

  • 2 quarts water
  • 2 lg carrots
  • 2 stalks celery
  • 2 slices fresh ginger
  • Handful parsley, with stems
  • 1 tsp coriander seeds
  • 2 bay leaves
  • 1/2 tsp dried thyme leaves
  • 1/2 tsp dried marjoram leaves
  • 1/4 tsp dried rosemary leaves
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  • 6 dried peppercorns
  • Optional: 2 inch piece dried kombu seaweed
  • Optional: handful scallion tops or chives
  • Optional: 2 whole garlic cloves
  • NO SALT!

Soup Stock Directions:

  1. The carrot and celery are essential, but any other ingredients you don't have, no worries, just omit and substitute in the time honored tradition of home cooks
  2. Chop the carrots and celery, and combine all ingredients in a large crockpot
  3. Cover and cook on low for 8 - 10 hours in the crockpot, 1 - 2 hours on the stovetop, or 10 minutes in a pressure cooker
  4. Strain through a large seive and store in quart or pint containers in the fridge or freezer

Recipe Tips:

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If you don't want to make soup stock, use unsalted vegetable bouillon cubes. If you have time, making your own soup stock is quick and easy, raises recipes to gourmet status, and impresses people like crazy!

This dairy free cauliflower cream soup has a light vegetable flavor, with mild curry overtones. It doesn't need garlic, but add it if you like. Sauté garlic gently in the oil for 2 minutes before adding the flour & spices.


"I tried this recipe and it was grrrreat! Thanks!" - Dee C.

"Just made the Cream of Cauliflower Soup - it was easy to do and delicious!!! Best cauliflower soup recipe ever!!" - Tina E.

So yummy. I added 1 cup lentils with 1 cup water and 1 cup nutritional yeast. Tasted much better and added 50+ grams of protein to a no protein soup. Delicious!!! - Natalie S.

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