Delightful Adventures

Easy Vegan & Gluten-Free Recipes

  • Home
  • Recipes
  • About
  • Contact
  • Newsletter
  • E-Book

Home » Recipes » Vegan Cauliflower Soup

Vegan Cauliflower Soup

By: Gwen Leron Published: January 17, 2020 Last Updated: May 1, 2020 Leave a Comment

This page may contain affiliate links. Click to learn more. As an Amazon Associate I earn from qualifying purchases.

SHARE THIS:

Jump to Recipe
Pinterest pin showing Instant Pot cauliflower soup, this image is to be used to pin this recipe to Pinterest.

A velvety smooth and creamy vegan cauliflower soup you can make in either your Instant Pot or on the stove top (instructions for both methods are included!). This comforting plant-based soup is easy to make, naturally gluten-free, delicious (of course!), and it’s filled with simple, wholesome ingredients. It can be served for either dinner or lunch and you can garnish it any way you like. Read on for all the details!

Two bowls of vegan cauliflower soup sitting on a marble surface, soup is garnished with fresh parsley and red pepper flakes.

This delicious recipe (and really, probably the best vegan cauliflower soup I’ve ever had!) is from the book “The Vegan Instant Pot Cookbook: Wholesome, Indulgent Plant-Based Recipes” by Nisha Vora.

You may be familiar with Nisha if you follow her beautiful Instagram feed or her blog, Rainbow Plant Life where she shares nutritious, vibrant, and beautiful vegan recipes.

What she does on her blog has transferred over to her book because everything inside is equally nutritious, vibrant, and beautiful, PLUS, all of the recipes in the book were developed especially for your Instant Pot!

The Vegan Instant Pot Cookbook by Nisha Vora placed on a marble surface.

Is an Instant Pot Suitable for Vegans or Vegetarians?

One of the things I see over and over again online is plant-based people wondering if an Instant Pot is right for them, or if they already have one, they feel stuck for ideas on what they can use it for, other than cooking dry beans and making soup.

Well, if you’ve been following me, you know I LOVE my Instant Pot and I use it multiple times per week (this is the one I have) and I have several vegan Instant Pot recipes you can make in yours, right here on my site.

And then there are books like “The Vegan Instant Pot Cookbook” that will show you the abundance of amazing vegan Instant Pot recipes you can make. (I shared a few vegan instant pot cookbook reviews in my list of the best vegan Instant Pot cookbooks if you’re looking for more!)

What Kind of Recipes Will I Find in The Vegan Instant Pot Cookbook?

Nisha’s book is packed with over 90 delicious plant-based Instant Pot recipes that you can make today. It contains something for everyone, from breakfasts, sides, comfort foods, desserts, and tons more.

There’s a picture for every recipes, which is always a nice bonus, right?! And all of the recipes are easy to make, even though some do call for a long list of ingredients.

Don’t let those long lists deter you, anyone can make these recipes, from Instant Pot beginners to the seasoned pros!

The hardest thing about the recipes in this book will be deciding what to make first, which is the exact dilemma I faced when deciding which recipe to share with you!

Ultimately, I chose this cozy, easy vegan potato cauliflower soup (aka the Creamy Dreamy Cauliflower Soup from page 229!). I know you’re going to love it as much as I do.

Ingredients You’ll Need

To make this cauliflower soup, you’re going to need the ingredients shown below. As you can see, everything is simple and there are no out-of-the-ordinary ingredients.

Overhead shot of ingredients needed to make vegan cauliflower and potato soup, all ingredients are in separate glass bowls.

Can a Different Milk Be Used?

This soup calls for coconut milk from a can, but just 1/4 cup, so you won’t detect the taste.

I’m certain Nisha used coconut milk because canned coconut milk is thick and adds a delicious creaminess to the soup, however, if you cannot have coconut milk, you can make your vegan cauliflower soup with almond milk or any other plant-based milk.

How to Make It

(Note: I’ve outlined the step-by-step on how to make this soup here, but find the full recipe, ingredients, and directions for both cooking methods at the end of this post.)

Your first step will be to sauté the onions and garlic in olive oil for a few minutes. (If you’re oil-free, you can use water or broth in this step in place of the oil.)

Next, add all the ingredients, except for the coconut milk, stir, and set to cook for 5 minutes. The pressure cooker will take roughly 15-minutes to come to pressure.

Once the time is has passed, open the lid, add the coconut milk, and using an immersion blender (a regular or high-speed blender can also be used for this step), purée the soup until it’s smooth and creamy.

A collage of four images showing the sequence of steps needed to make vegan cauliflower soup.

Garnishes for Cauliflower Soup

The recipe includes steps on how to make Nisha’s preferred garnish for this soup, but since it contains bread crumbs, I skipped the recommended garnish to keep everything gluten-free.

However, it’s still outlined in the recipe below, but know that you can garnish any way you like!

You can use fresh parsley and red pepper flakes like I did in the pictures, or you can use any of the following ideas:

  • roasted garlic cauliflower
  • roasted chickpeas
  • your favourite croutons (gluten free croutons if you’re gluten-free!)
  • chopped green onions or chives
  • vegan cheese shreds
  • freshly cracked black pepper
  • fresh thyme leaves

Or, you can skip the garnishes and serve your soup plain with some cornbread on the side!

Overhead shot of vegan potato cauliflower soup in a white bowl.

This creamy, delicious soup is the perfect side dish or main course that can be served with a side of roasted vegetables, a salad, or your favourite sandwich (like this chickpea “chicken” salad sandwich!)

Can This Soup Be Made Ahead and Stored for Later?

Yes, it will last three to four days in the refrigerator.

Can I Freeze It?

Yes! Put your vegan cauliflower potato soup in freezer safe containers (without garnishes, of course!) and make sure it has cooled completely before placing it in the freezer. It can be stored this way for up to 3-months.

When you’re ready to serve it, thaw in the refrigerator overnight and then re-heat.

Did You Make This Recipe?

If so, let me know by leaving a comment and rating in the comments below! And if you buy The Vegan Instant Pot Cookbook (I highly recommend it and I’m so happy to now have it in my collection), tell me which recipe you’ll be making first!

If you like this recipe, here are some other vegan comfort food recipes you may also like:

  • Butternut Squash Sweet Potato Carrot Soup
  • Vegan Chili Mac
  • Curried Instant Pot Split Pea Soup
  • One-Pot Cheesy Taco Pasta
  • Slow Cooker Lentil Sweet Potato Chili
  • Vegan Instant Pot Recipes
And you can help others to find this recipe by pinning it to your recipe board on Pinterest! Click here to pin it now!

How to Make Vegan Cauliflower Soup

Close up shot of a bowl of vegan cauliflower soup in a bowl, a bunch of fresh parsley sits to the right of the bowl.
Print Recipe

Vegan Cauliflower Soup

A creamy vegan cauliflower soup you can make in either your Instant Pot or on the stove top (instructions for both methods are included!) This easy dairy-free and vegetarian soup recipe is easy to make, delicious, and is filled with wholesome ingredients. It can be served for either dinner or lunch and you can garnish it any way you like!
Prep Time:15 minutes
Cook Time:40 minutes
Come to Pressure15 minutes
Total Time:1 hour 10 minutes
Author: Nisha Vora
Course: Lunch, Main Course
Cuisine: Gluten-Free, Vegan
Diet: Vegan
Servings: 6

Ingredients:

  • 1 1/2 tablespoons olive oil (use water or broth if you for oil-free)
  • 1 medium yellow onion, diced
  • 1 3/4 teaspoons kosher salt, plus more to taste
  • 4 garlic cloves, minced
  • 1 large head cauliflower (2½ to 3 pounds), cut into large florets
  • 1 pound Yukon Gold potatoes, peeled and cut into cubes
  • 4 cups low-sodium vegetable broth
  • 8 sprigs fresh thyme (remove thyme leaves from stalks)
  • 1/2 teaspoon freshly cracked black pepper, plus more to taste
  • 1/4 teaspoon freshly grated or ground nutmeg
  • 1/4 cup canned full-fat or “lite” coconut milk

Garnishes (optional):

  • 1 cup panko or fresh bread crumbs + 1 teaspoon olive oil (omit if gluten-free)
  • 1/4 cup roasted or toasted almonds, chopped (omit if nut-free)
  • grated zest of 1 small lemon
  • 2 tablespoons capers, drained
  • 2 tablespoons finely chopped fresh Italian flat-leaf parsley

Instructions:

Instant Pot Directions:

  • Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the olive oil. Once the oil is hot, add the onion and a pinch of salt. Cook until the onion has started to brown, about 5 minutes. Add the garlic and cook for 1 minute, stirring frequently to prevent burning.
  • Add the cauliflower, potatoes, vegetable broth, thyme sprigs, 1¾ teaspoons salt, the pepper, and nutmeg. Stir to combine. Select the Cancel setting.
  • Secure the lid and set the Pressure Release to Sealing. Select the Soup setting at high pressure and set the cook time to 5 minutes.
  • Once the 5-minute timer has completed and beeps, allow a natural pressure release for 10 minutes and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.
  • While the pot is depressurizing, prepare the garnishes: Heat a skillet over medium-high heat and add the 1 teaspoon olive oil. Once the oil is hot, add the panko (or almond flour) and toast, tossing occasionally, until golden brown, 3 to 4 minutes.
  • Open the pot and add the coconut milk. Using an immersion blender, puree for a few minutes until you have a thick and creamy soup. (Alternatively, blend the soup in batches in a high-powered blender. Be sure to remove the center cap from the blender lid to vent steam, but cover the hole with a kitchen towel.) Taste for seasonings and add salt and pepper to taste.
  • Serve in bowls and top with the toasted bread crumbs, almonds, lemon zest, capers, and parsley.

Stove Top Directions:

  • Over medium high heat and add olive oil to a large pot. Once heated, add the onions and cook until the onion has started to brown, about 5 minutes. . Add the garlic and cook for 1 minute, stirring frequently to prevent burning.
  • Add the cauliflower, potatoes, vegetable broth, thyme sprigs, 1¾ teaspoons salt, the pepper, and nutmeg. Stir to combine.
  • Bring mixture to a boil, stir, lower temperature, cover, and simmer. When a fork can pierce through the cauliflower and potatoes, easily, remove the pot from the heat.
  • While soup simmers, prepare the garnishes: Heat a skillet over medium-high heat and add the 1 teaspoon olive oil. Once the oil is hot, add the panko (or almond flour) and toast, tossing occasionally, until golden brown, 3 to 4 minutes.
  • Add the coconut milk to the pot and using an immersion blender, puree for a few minutes until you have a thick and creamy soup. (Alternatively, blend the soup in batches in a high-powered blender. Be sure to remove the center cap from the blender lid to vent steam, but cover the hole with a kitchen towel.) Taste for seasonings and add salt and pepper to taste.
  • Serve in bowls and top with the toasted bread crumbs, almonds, lemon zest, capers, and parsley.

Recipe Notes:

  • Please read all of the helpful info and FAQ above to ensure recipe success.
  • Recipe has been prepared in a 6-quart Instant Pot. If yours is smaller or larger, timing may be different.
  • If you are oil-free, the onions and garlic can be sautéed in water or broth instead of oil.
  • See above for info on storing leftovers and freezing.
  • Nutrition info is for 1 serving (of 6) prepared as the recipe is written and no garnishes. Data below is only to be used as a rough guide. Click to learn how nutrition info is determined on this website.

Nutrition Info:

Calories: 154kcal | Carbohydrates: 23.4g | Protein: 5g | Fat: 5.7g | Saturated Fat: 2.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2.5g | Sodium: 820mg | Potassium: 728mg | Fiber: 4.7g | Sugar: 5.2g | Vitamin A: 354IU | Vitamin C: 82.5mg | Calcium: 50mg | Iron: 1.5mg
Did You Make This Recipe?If so, please share a picture with me on Instagram! Tag @delightfuladventures and hashtag #delightfuladventures. I can't wait to see!

I was sent a copy of “The Vegan Instant Pot Cookbook” at no charge from the publisher for review and to share a recipe. All images and opinions in this post are my own. Recipe excerpted from “The Vegan Instant Pot Cookbook” by Nisha Vora. Copyright © 2019 by Nisha Vora. Published by Penguin an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Filed Under: Diet, Dinner, Gluten-Free, Instant Pot, Lunch, Main Course, No Nuts Added, Recipes, Soups / Stews, Special Appliance

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Photo of G. LeronHi! I’m Gwen and if you’re looking for easy-to-make, delicious plant-based and gluten-free recipes you’ll want to make over and over again, you’ve landed in the right place! Read more…

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Dessert

Reader Favourites

Vegan Baked Lemon Doughnuts on a blue plate int he background, one lemon doughnut sits in the foreground.

Vegan Baked Lemon Doughnuts (GF)

Close up shot of Vegan Gluten Free Baked Chocolate Doughnuts.

Vegan Gluten Free Baked Chocolate Doughnuts

Vegan Breakfast Burrito on a small white plate, fried potatoes and avocado slices sit on the side of the burrito and a cup of salsa sits to the left of the plate.

Vegan Breakfast Burrito

Chocolate Banana Coconut Chia Pudding in a glass with sliced bananas on top for garnish, two spoons and two bananas sit to the left and another glass of pudding is behind.

Chocolate Banana Coconut Chia Pudding

This is How to Make Homemade Pumpkin Puree so you can save money and make plenty of delicious recipes!

How to Make Homemade Pumpkin Puree (It's Easy!)

A close up shot of a bunch of Old Fashioned Cake Doughnut Mini Muffins

Old Fashioned Cake Doughnut Mini Muffins (Vegan + GF)

Have you hit an afternoon slump? You'll be energized to keep going after making yourself a glass of this refreshing beet carrot apple juice.

Beet Carrot Apple Juice

Easy Vegan Gluten Free Waffles on a white plate, a green cloth napkin sits to the right with a fork on top of it, waffles are garnished with fresh blueberries, and a container of blueberries sits behind the plate.

Easy Vegan Gluten Free Waffles

Lentil Sweet Potato Chili in a white bowl on a dark wooden table.

Slow Cooker Lentil Sweet Potato Chili

  • About
  • Contact
  • Disclosure & Policies
  • Privacy
  • CCPA Policy
  • Do Not Sell My Personal Information

Copyright © 2014–2021
Delightful Adventures.

All images and content on this website are copyright protected. Do not republish any recipes or text.

Click for copyright & image sharing info.

Delightful Adventures is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and links to Amazon.com, Amazon.ca, and Amazon.co.uk. As part of this Amazon Associates program, this website will post customized links, provided by Amazon, to track the referrals to their website. This program utilizes cookies to track visits for the purposes of assigning commission on these sales. As an Amazon Associate I earn from qualifying purchases. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. Click to learn more.