Cauliflower Soup | Quick & Easy Recipe with Just 3 Ingredients!
This creamy cauliflower soup comes together in under 30 minutes and starts from just three core ingredients: cauliflower, garlic and nutritional yeast. You boil the cauliflower until soft, blend it smooth, then season it into a velvety, comforting bowl. It is a warm, no-fuss soup for the nights when you want something creamy without a long list of steps.
I love cauliflower not necessarily because of its taste, but because of its versatility. Today I was craving a creamy soup, and because I always keep frozen cauliflower in my freezer, I decided to make this easy version that leans on only three ingredients: cauliflower, garlic and nooch. I think garlic goes incredibly well with cauliflower, and a little nutritional yeast pulls the whole thing together.
The three ingredients that carry this soup
Because the ingredient list is so short, each one matters. Here is what to know about the ones doing the heavy lifting.
- Cauliflower: I use frozen florets straight from the freezer, which is why this is my go-to when I want soup without any prep. Fresh cauliflower works just as well; cut it into even florets so it cooks at the same rate.
- Garlic: I used just one clove for a more subtle flavor, but if you like a stronger taste you can use two. The garlic goes in partway through the boil so it softens and mellows rather than turning sharp.
- Nutritional yeast (nooch): This is what gives the soup its savory, faintly cheesy depth without any cheese. Half a cup is enough to season a large pot of cauliflower.
How to get it perfectly smooth
The whole point of this soup is a silky, lump-free texture, and that comes down to two things: cooking the cauliflower until it is truly soft, and controlling the liquid when you blend.
- Boil the cauliflower a full 20 minutes, then add the garlic and boil 10 minutes more. It should be fork-tender and starting to fall apart before it goes in the blender.
- Drain the cooking water into a bowl and keep it. That water is your consistency dial. Blend the cauliflower first with little to no liquid so it purees densely, then pour the reserved water back in gradually until you reach the thickness you want.
- Blend longer than you think you need to. A minute or two of blending is what turns a grainy puree into a smooth, creamy soup.
- Season at the blending stage: add the nutritional yeast, salt and white pepper once the puree is smooth, then taste and adjust.
Make it vegetarian or keep it vegan
This recipe works both ways, and the choice is yours at the blending step. For a richer, vegetarian version, blend in the butter and sour cream along with the nutritional yeast; the dairy makes the soup rounder and more indulgent. To keep it fully plant-based, simply leave the butter and sour cream out. The nutritional yeast still gives you that savory, cheesy note, so a vegan bowl never tastes bare. Either way, add water back slowly so the soup stays thick rather than runny.
Toppings and what to serve alongside
Toppings are where a simple cauliflower soup gets its personality. I would have loved this with some crunchy croutons on top, but because I did not have any bread, I chose the healthier version: seeds, extra virgin olive oil and spices. A generous drizzle of good olive oil right before serving is the one finish I never skip. If you want to build it into a bigger meal, this soup sits nicely alongside other cozy bowls like my cream of broccoli soup or a heartier vegan red lentil soup. And if you fall for the cauliflower-and-nooch combination, try it in a creamy cauliflower risotto next.
Storing and making it ahead
This is a great soup to make in advance. Let it cool, then keep it in an airtight container in the fridge for up to 4 days; it actually thickens as it sits, so loosen it with a splash of water when you reheat. Warm it gently on the stove over low heat, stirring so it heats evenly, and taste for salt again once it is hot. The plant-based version freezes well for up to 3 months. If you added the dairy, freezing can slightly change the texture, so I prefer to freeze the vegan base and stir in the sour cream fresh after reheating. For more make-ahead soup ideas, my cream of potato soup with carrot and creamy carrot ginger soup both keep beautifully too.
If you make this creamy cauliflower soup, please rate the recipe and leave a comment telling me how you finished your bowl: croutons, seeds or just that drizzle of olive oil. Don’t forget to tell me how it was!
Summarise & Save This Recipe
★ Add us as a trusted Google source
Cauliflower Soup
Ingredients
For vegan cauliflower soup version:
- 1 kg cauliflower florets frozen
- 2 cloves garlic
- ½ cup nutritional yeast
- water as needed
- sea salt and white pepper to taste
For vegetarian cauliflower soup version – with dairy – also add the following:
- 50 g butter
- 4 Tbsp sour cream
Instructions
- Boil the cauliflower for 20 minutes.
- Add the garlic cloves and boil for 10 more minutes.
- Drain all the water into a bowl and reserve it.
- Using a blender, blend the cauliflower very well until you get a smooth puree. Add the nutritional yeast and season with salt and white pepper. For the vegetarian version, add the butter and sour cream at this step as well.
- Pour back some of the reserved water and blend until smooth. Add more water if needed to reach the desired consistency.
- Serve with your favorite toppings and a generous drizzle of olive oil.
Notes
Frequently Asked Questions
Boil 1 kg of cauliflower florets for 20 minutes, add the garlic and boil 10 minutes more, then drain and reserve the cooking water. Blend the cauliflower until smooth with the nutritional yeast, salt and white pepper, then pour the water back in gradually to reach the consistency you like. Those three core ingredients, cauliflower, garlic and nutritional yeast, are all you need for a creamy bowl.
It can be either. The base of cauliflower, garlic and nutritional yeast is fully plant-based and vegan. For a richer vegetarian version, blend in 50 g butter and 4 tablespoons of sour cream at the blending step; leave them out to keep the soup vegan.
Yes, and it is what I use most often. Frozen florets go straight into the boiling water with no thawing or prep needed, which is why this soup is so quick. Fresh cauliflower works just as well if you cut it into even florets so it cooks at the same rate.
Cook the cauliflower until it is very soft, then blend it thoroughly, giving it a minute or two longer than feels necessary so the texture turns silky. Blend the cauliflower dense first, then add the reserved cooking water little by little to control thickness. The nutritional yeast adds body and a savory, cheesy note without any dairy.
A generous drizzle of extra virgin olive oil is the finish I never skip. Croutons add a lovely crunch, and when I do not have bread I use seeds, olive oil and spices for a healthier topping. Toasted seeds, cracked pepper or fresh herbs all work well too.
Store it in an airtight container in the fridge for up to 4 days; it thickens as it sits, so loosen it with a splash of water when reheating. The plant-based version freezes well for up to 3 months. If you added dairy, freeze the vegan base instead and stir in the sour cream fresh after reheating.
Loved the garlic flavor! Will make this again!
Glad you liked it! 😀
I have never used nutritional yeast before, but this looks so simple and good that I might have to give it a try!
It’s delicious! You’ll love it and add it over everything! It’s addictive, don’t say I didn’t warn you! 😀 :))