This vegan cauliflower soup combines roasted cauliflower with white beans, cashews (optional), and garlic for a rich, creamy, cozy, comforting dairy-free soup the entire family will love!
Super Creamy Vegan Roasted Cauliflower Soup
Comforting vegan creamy soups are an obsession of mine. My favorites are creamy pumpkin soup, vegan broccoli cheese soup, German potato soup, and this vegan cauliflower soup! Through roasting with just a little oil and salt, humble cauliflower is lightly caramelized, nutty, and delicious. Combine that with thickening, creamy white beans and buttery cashews (optional) for the most delicious, velvety, moreish roasted cauliflower soup!
Honestly, this healthy cauliflower soup tastes so wonderfully creamy and indulgent; it’s hard to believe that it’s 100% dairy-free and made with just a few simple, wholesome plant-based ingredients. In fact, the addition of beans and cashews means we pack this soup with plant-based protein, fiber, and heart-healthy fats! Perfect for keeping you satisfied until your next meal.
Whether you’re feeling poorly, craving comfort food, or want a soup to impress at dinner parties or during the holiday (like Christmas and New Year’s), this cauliflower white bean soup fits the bill! Plus, with just 10 simple pantry-friendly ingredients, you can enjoy this year-round. Best of all, it freezes well, too, so you can make a large batch and freeze some for later!
Looking for more ways to enjoy cauliflower this fall/winter? You might enjoy this curried cauliflower casserole, cauliflower patties, kung pao cauliflower, or air fryer buffalo cauliflower wings!
Cauliflower Soup Ingredients
- Cauliflower: You can use fresh or frozen (thawed) cauliflower for this creamy cauliflower soup.
- Cashews: Soaked cashews (raw unsalted) help make this ‘cream of cauliflower soup’ so creamy. For a nut-free version, use hemp seeds or soaked sunflower seeds instead. You could also omit them entirely, but the soup won’t be as creamy.
- Cannellini beans: White beans will help make this cauliflower soup thicker for a super hearty soup.
- Broth: You’ll need vegetable broth. Use low-sodium, if preferred.
- Milk: Use the plant-based milk of your choice. For the creamiest dairy-free cauliflower soup, use full-fat coconut milk, but any (cashew milk, oat milk, etc.) will work.
- Garlic: Adjust the amount to taste. You can also use roasted garlic (use an entire head. Cut off the top, drizzle with oil, wrap in foil, and roast along with the cauliflower).
- Seasonings: You’ll need paprika, ground oregano (or thyme), and salt and black pepper to season this healthy cauliflower soup.
- Oil: Use any neutral cooking oil.
- Lemon: Lemon or lime juice would work (a small amount of lemon zest to garnish would also be amazing!). If you don’t have any, try subbing it with vinegar, like white wine vinegar/ apple cider vinegar.
- Parsley: To garnish (optional). Alternatively, scallions or chives would work.
Optional add-ins and recipe variations:
- Spice: To add a bit of spice to the vegan creamy cauliflower soup, you can add a pinch of red pepper flakes or cayenne/chili powder.
- Nutmeg: Just like I always add a pinch of nutmeg to my creamy mashed potato, it also helps to add a subtle but noticeable ‘something special to this vegan cauliflower soup.
- Cumin: Just a pinch for added depth and earthy flavor.
- Nutritional yeast: Add nutritional yeast (to taste) for a slightly cheesy flavor.
- Onion: To add extra depth to the healthy cauliflower soup, roast a sliced onion with the cauliflower (or simmer it on the stovetop to caramelize, if preferred).
- Butter: To add a subtle richness and silkiness, add a small amount of vegan butter to the soup before serving.
- Potato: Instead of beans, you could bake a potato (or sweet potato) to help thicken the soup. The latter will add a subtle sweetness too, which tastes fantastic with nutritional yeast.
- Carrot/parsnip: For a more pronounced subtle sweetness, roast a carrot/parsnip (or two) alongside the cauliflower.
- Herbs: You can experiment with rosemary, oregano, or sage within this vegan cream of cauliflower soup.
- Dijon mustard: Just a small amount for extra depth.
- Curry powder: For a curried cauliflower soup, add some curry powder or garam masala (start with 1 tsp and increase to taste).
Along with those already mentioned, there are several other toppings you could choose from to garnish this cauliflower white bean soup, including:
- Crispy chickpeas
- Crispy Brussel sprouts
- Kale chips
- Coconut ‘bacon’
- Sautéed/ roasted mushrooms
- Cooked asparagus
- A dollop of vegan yogurt or sour cream
- Vegan Parmesan cheese
- Lightly toasted cashews or pine nuts
- Olive oil swirl (or melted vegan butter)—use truffle oil for a decadent twist
Please read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.
How to Make Vegan Roasted Cauliflower Soup
Before starting the recipe, make sure the cashews are soaked. You can do this either in hot water for a couple of hours OR boil them for 15 minutes until tender (this makes them easy to blend into a smooth, creamy consistency).
- First, preheat the oven to 400F/200C.
- Then, separate the cauliflower into small florets and spread it across a large parchment paper-lined baking sheet. Drizzle with a tablespoon of oil, a sprinkle of salt, and toss to coat. Then roast for 30-35 minutes, or until tender and lightly browned.
Make sure to set aside some of the roasted cauliflower florets to garnish the vegan cauliflower soup.
- Next, add all the ingredients (in batches if necessary) to a blender and blend until smooth. Alternatively, add the ingredients to a large saucepan and use an immersion blender (the latter won’t get it as silky smooth, though).
If your cauliflower is very hot, leave the chute open for steam to escape, OR manually open the lid occasionally and hold it down with a clean tea towel while blending. It may be helpful to add the broth and milk bit by bit.
- Taste the roasted cauliflower soup and adjust any of the seasonings to taste. If the soup is too thick (it will become thicker as it sits and chills), add a splash of extra broth or milk to your desired consistency.
- Finally, transfer the cauliflower soup to a saucepan on the stove-top. Heat over medium until warmed through. Serve the soup in a warm bowl, garnished with the reserved cauliflower and some fresh parsley—enjoy!
How to Serve?
As with most soup recipes, this vegan cauliflower soup pairs well with all the classic soup sides, including:
- Bread: A few slices of crusty bread or baguette, or even a flatbread like naan, potato flatbread, or pita.
- Sandwich: A vegan grilled cheese or regular sandwich of your choice.
- Salad: Serve this as an appetizer/side with a leafy green salad.
- Veggies: This vegan roasted cauliflower soup pairs well with many cooked veggies: asparagus, green beans, Brussels sprouts, broccoli, kale/spinach, etc.
You can also serve this creamy cauliflower soup as a small appetizer for Thanksgiving and Christmas, followed by all your favorite holiday dishes!
How to Store?
Make ahead: I highly recommend preparing this soup a day in advance. The flavors will meld and develop and taste even better on day two!
Store: Allow the cauliflower soup to cool before transferring to an airtight container and storing in the fridge for 3-4 days.
Freeze: Transfer the cooled soup to either airtight containers (with headspace) or Ziplock bags (excess air removed) to the freezer to store for up to two months. Thaw in the fridge overnight before reheating.
Reheat: You can reheat the cauliflower cashew soup gently on the stovetop or in the microwave (for 2-3 minutes).
Can I substitute the cannellini beans?
You should be able to use other neutral beans like butter beans. Chickpeas may also work, but have a more pronounced flavor and won’t be quite as creamy.
Can I Air Fry the cauliflower?
Absolutely. Make sure to cook it in a single layer, with space in-between (so that it caramelizes/browns, rather than steams). I recommend cooking it at 400F/200C for 9-12 minutes, tossing/flipping every 3-4 minutes.
Can I boil/steam the cauliflower instead of roasting?
The roasted cauliflower provides lots of flavor in this simple soup, so I wouldn’t recommend it. However, if you try, I recommend sautéing the garlic AND an onion on the stovetop until browned. Then add the remaining ingredients and blend.
Is cauliflower soup healthy?
Definitely, this vegan cauliflower soup recipe is packed with plant-based protein, fiber, and heart-healthy fats, as well as several vitamins and minerals. It’s also fairly low-carb (if that’s your thing), gluten-free, vegetarian, dairy-free, and Whole30 (as far as I’m aware).
Recipe Notes and Tips
- For a thicker/thinner soup: You can adjust the amount of vegetable stock and/or milk you add to the soup.
- For a chunkier soup: Leave some of the cauliflower un-blended or only lightly mashed if you prefer some texture in the vegan cauliflower soup.
- Don’t skip the lemon: It adds that ‘something special to finish off the soup before serving. In fact, lemon juice is one of my top secrets for rescuing any bland soup, too.
- Don’t under roast the cauliflower: It should be tender and well caramelized for the deepest flavor. The smaller the florets, the quicker they’ll caramelize.
More Vegan Soup Recipes
- Creamy lasagna soup
- Vegan carrot ginger soup
- Vegan white bean soup with potatoes
- Creamy corn chowder
- Easy vegan tortilla soup
- One-pot lentil soup
- Creamy pasta soup
If you try this creamy vegan cauliflower soup recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan—I love seeing them.
Vegan Roasted Cauliflower Soup
- 1 1/2 to 2 pounds (700-900 g) cauliflower
- 1 tbsp oil
- 2 cloves garlic minced
- 3 cups (720 ml) vegetable broth
- 1 cup (240 ml) plant-based milk
- 1/3 cup (50 g) cashews soaked (see recipe notes)
- 1 (15 oz) can cannellini beans drained and rinsed
- 1 tsp onion powder
- 1/2 tsp paprika
- 1/2-1 tsp sea salt (or less/more to taste)
- 1/2 tsp ground oregano (or thyme)
- Black pepper to taste
- 1 tbsp fresh lemon juice or lime juice
- Fresh parsley for garnish
- You can watch the video in the post for visual instructions.Soak cashews for a couple of hours or boil them for 15 minutes in water until they are soft.
- Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
- Cut the cauliflower into florets, spread them on a baking tray (optionally lined with parchment paper), and drizzle with 1 tablespoon oil and a little salt. Toss with your hands and roast the cauliflower in the oven for about 30-35 minutes until nicely browned and tender. Set aside a few cauliflower florets for garnish.
- In a blender, combine all ingredients (add the broth & milk in batches if necessary) and blend until completely smooth.
- Taste the soup and adjust seasonings. If you prefer a spicy soup, add some red pepper flakes!
- If the cauliflower soup is too thick (it does get thicker as it sits), add a little bit more broth or plant-based milk and blend again.
- Transfer it to a pot and heat it until it's warm. Also, taste it and add more spices, if desired.
- Garnish with fresh parsley and the reserved cauliflower florets. Enjoy!
- You can use shelled hemp seeds instead of cashews or leave them out (the soup will be less creamy though).
- Recipe serves 4. Nutrition facts are for one serving.
Nutrition information is an estimate and has been calculated automatically
If you are using Pinterest, feel free to pin the following photo:
Love this soup! So creamy and delicious. I did roast the garlic with the cauliflower…yum! Halfway through I also added some onion to the roasting pan…who doesn’t love some roasted onion…right? I am making this tonight. It is one of my favorites. It has been in my rotation since the first pot!!!
Sounds awesome, Paula! Thanks for your great feedback. 🙂
Just made this using chickpeas and pumpkin seeds because that’s all I had. But it is fantastic and so easy to make! I also added a little nutritional yeast for extra protein. I could eat this every day!
Sounds great, Violet! So glad you liked it. 🙂
Fantastic soup! Served it with a tomato/cucumber/basil/vegan feta salad and crusty bread and it made for a perfect summer supper.
Sounds amazing, Melissa. Thanks for your great feedback. 🙂
Great recipe but does the garlic go in raw? I found it hard to eat because of the strong raw garlic flavor. If I boil it for a while will it become less pungent? Any other tricks you might know to ease up that garlic burn?
Thank you so much!
Hi Paula, you can certainly boil it for some minutes or roast it in the oven, that’s totally fine. 🙂
Made this soup today, although I must confess that about 10 days ago I roasted a head of cauliflower to make the soup but coming out of the oven I snacked on more than half of it and there wasn’t enough to make the soup! LOL
In any case this soup is now in the soup/meal rotation. What I really like about the recipe is its simplicity: the only veg to prepare is the cauliflower and once you organize the the other ingredients (a mise en place, sort of). It is so easy to put together. The most time consuming is waiting for the cauliflower to roast. At the same time there is so much possibility for enriching the soup by adding other vegetables and/or spices. Just sent the recipe off to my vegan niece who’s now very excited to try it too.
You just might be my new go-to vegan chef! Thanks so much.
Aww, that’s wonderful, Patricia! Thanks so much for your great feedback. 🙂
Followed the recipe except blended first the cashew and beans with vege broth in my small ninja. Then put everything in stock pot and used the immersion blender. Used the lime as that’s what was cut. I love your recipes as they are the most flavor and the easiest methods. This soup is outstanding and delicious. Thanks for sharing your recipes.
You are very welcome, Nora! I am so glad you liked it.
Thanks for your sweet comment. 🙂
Love this recipe! I made it as a first course for Christmas dinner with my husband, and it was so thick and creamy! We couldn’t find cannelini beans but used butter beans instead and the texture was amazing. We also don’t have an oven, so I boiled the cauliflower and while it was still firm I sautéed it with vegan butter and garlic until they had colour. I’m sure using the oven gets even better results, but it worked wonderfully. Thanks so much Ella for all you do! Dankeschön!
I am so glad you liked the soup, Steffi! Thanks for your lovely feedback. 🙂
Thank you Ela! I was wondering if you could recommend me a creamy and not strong-taste plant milk for sauces. I overused coconut milk in the past and now I can’t stand it! I can only taste coconut when I use it now…
Try oat milk or cashew milk. 🙂