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.
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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 Time15 mins
Cook Time40 mins
Come to Pressure15 mins
Total Time1 hr 10 mins
Course: Lunch, Main Course
Cuisine: Gluten-Free, Vegan
Keyword: vegan cauliflower potato soup, vegan potato cauliflower soup
Servings: 6
Calories: 154kcal
Author: Nisha Vora

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.

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

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