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Creamy Cauliflower Soup in 7 Minutes!

Updated: Sep 3, 2020

One of my favorite vegan soups, fast and easy to make! Cauliflower is high in essential vitamins and nutrients that help lower inflammation and reduce the risk of developing cardiovascular diseases. It's a great source of fiber and protein that can be meal prepped for a lunch/dinner item throughout the week!


  • 2 tbsp extra virgin olive oil

  • 4 cloves of garlic, chopped

  • 1/2 chopped onion

  • 1 head cauliflower, cut into florets

  • 2 cups vegetable broth (500 ml)

  • 1 cup unsweetened plant milk of your choice (250 ml)

  • 1/2 tsp sea salt

  • Pinch of ground black pepper

  • 4 tbsp nutritional yeast (optional)


  1. Heat the oil in a large pot and add the garlic and onion.

  2. Cook over medium-high heat until golden brown.

  3. Add the cauliflower, broth, and milk and bring it to a boil. Then cook over medium-high heat for about 15 to 20 minutes or until the cauliflower is soft.

  4. Add the salt, black pepper, and nutritional yeast and blend using an immersion or a regular blender



  • Serving Size: 1/4 of the recipe

  • Calories: 183

  • Sugar: 6.7 g

  • Sodium: 334.1 mg

  • Fat: 8.7 g

  • Saturated Fat: 1.2 g

  • Carbohydrates: 18.1 g

  • Fiber: 7.4 g

  • Protein: 13 g

Reference: @simplyvegan

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