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A quick, light and easy cauliflower soup that is dairy-free, gluten-free and absolutely delicious. Thick and creamy, lick-the-bowl good!  This soup is loaded with cauliflower, carrots, onions, garlic, celery, and topped with savory pancetta. A one-pot meal your whole family will love and ready in about 30 minutes.

Cauliflower soup in a bowl and on a spoon

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My husband doesn’t like cauliflower but once he walked into the house and smelled the waft of the simmering soup cooking on the stove –  he said that it smells very delicious. And needless to say, he loved the soup and even had seconds.

Even if you are not a fan of cauliflower, this creamy soup will change your mind! It’s dairy-free, gluten-free and packed with rich flavors. It’s a healthy soup, and the pancetta on top is optional. If you are looking for a filling and comforting recipe for those cold winter days, you will love this!

This soup is definitely a winner! A great comfort soup that is also easy and quick to make. It’s loaded with healthy vegetables and lots of deliciousness! 🙂 Bon Appetit!

Be sure to check out my other soup recipes. Butternut squash and apple and Italian lentil soup with sausage are two favorites!

Cauliflower soup in a bowl served with a spoon

Why This Soup Is So Good!

  • Quick and easy: All made in one pot and it’s ready to serve in about 30 minutes. It’s made with simple ingredients, lots of which you will already have.
  • Dairy-free: This soup is wonderfully the creamy but totally dairy-free as it’s made with almond milk. It’s also really easy to make vegan or vegetarian, you just need to omit the pancetta topping and use a vegetable stock.
  • Healthy and hearty: This soup is loaded with fresh veggies that are full of goodness! It’s also gluten-free and low in calories.
  • Make ahead: If you aren’t ready to serve this soup straight away, it keeps well in the fridge for a few days and it also freezes really well.

Easy Cauliflower Soup Ingredinets

  • Olive oil
  • Vegetables: Carrots, celery, onion, garlic and cauliflower
  • Herbs and spices: Bay leaves, cumin, oregano, thyme, salt and pepper
  • Chicken/vegetable broth
  • Almond milk
  • Arrowroot starch
  • Pancetta or bacon (optional)

How To Make Cauliflower Soup

  • Heat 1 Tbsp olive oil in a large stockpot or Dutch oven over medium heat. Add carrots, celery, onion and garlic. Season vegetables with salt and freshly ground black pepper.
  • Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in chopped cauliflower and bay leaves. Cook, stirring occasionally, about another 3-4 minutes.
  • Gradually stir in chicken broth and almond milk, and cook for a couple of minutes.
  • In a cup, whisk the arrowroot starch with 1/4 cup of the warm liquid from the soup. Whisk until it’s smooth, and add it to the soup. Stir well and bring to a boil; reduce heat and simmer until vegetables are tender, about 12 minutes. Remove the bay leaves.
  • Using a hand blender, puree the soup but don’t overdo it. Season with cumin, oregano, thyme, salt and freshly ground black pepper, to taste.
  • Serve immediately, garnished with pancetta and fresh thyme, if desired.
Overhead shot to show the toppings on the soup

What Spices Go Well With Cauliflower Soup?

Cumin, oregano, and thyme go wonderfully with this soup. The spices make this dish warm, rich and flavorful.

The earthy and nutty flavor of cumin pairs perfectly with the floral, herbaceous and slightly bitter taste of thyme and oregano. I love adding spices to cauliflower soup because they add so much flavor to the cauliflower which has a mild and slightly nutty taste.

I also love to add some minced garlic and cook it with the soup. The taste of the cooked garlic adds an additional layer of flavor. I love the taste of cooked garlic in soups & stews – it makes them taste hearty, savory, and comforting.

Can You Freeze Cauliflower Soup Made with Milk

Yes, you can freeze this! Sometimes soups with a milk or cream base will separate during the freezing process but after your defrost them, you can add some milk and whisk the soup.

Once the soup has cooled to room temperature, transfer it to an airtight container. It will keep in the fridge for 3 to 4 days and in the freezer for up to 3 months.

Do You Have To Roast The Cauliflower?

Some cauliflower soup recipes call for the cauliflower to be roasted before adding it to the pot. I decided to skip this step so that you can serve it in 30 minutes. Roasting brings out the nuttiness of the cauliflower. I don’t miss it at all in this recipe because of the other seasonings, but you can roast it first if you prefer.

Close up of the toppings on the soup

Recipe Notes and Tips

  • Make the soup in a heavy bottomed pan or dutch oven. These help to distribute the heat more evenly and you are less likely to scorch the bottom of the soup.
  • I used almond milk to make this soup dairy-free, but you can use dairy if you prefer.
  • Using an immersion hand blender is the easiest way to make this soup silky smooth. You can also blend it in batches in a stand mixer, but take care as it will be very hot.

More Easy Soup Recipes

Cauliflower soup
5 from 8 votes

Easy Cauliflower Soup

A quick, light and easy cauliflower soup that is dairy-free, gluten-free and absolutely delicious. Thick and creamy, lick-the-bowl good!
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6

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Ingredients  

Instructions 

  • Heat 1 Tbsp olive oil in a large stockpot or Dutch oven over medium heat. Add carrots, celery, onion, and garlic. Season vegetables with salt and freshly ground black pepper. Cook, stirring occasionally, until tender, about 3-4 minutes. Stir in chopped cauliflower and bay leaves. Cook, stirring occasionally, about 3-4 minutes.
  • Gradually stir in chicken broth and almond milk, and cook for a couple of minutes.
  • In a cup, whisk the arrowroot starch with 1/4 cup of the warm liquid from the soup. Whisk until it’s smooth, and add it to the soup. Stir well and bring to a boil; reduce heat and simmer until vegetables are tender about 12 minutes. Remove the bay leaves.
  • Using a hand blender, puree the soup but don’t overdo it. Season with cumin, oregano, thyme, salt and freshly ground black pepper, to taste.
  • Serve immediately, garnished with pancetta and fresh thyme, if desired.

Video

Notes

  • Make the soup in a heavy bottomed pan or dutch oven. These help to distribute the heat more evenly and you are less likely to scorch the bottom of the soup.
  • I used almond milk to make this soup dairy-free, but you can use dairy if you prefer.
  • Using an immersion hand blender is the easiest way to make this soup silky smooth. You can also blend it in batches in a stand mixer, but take care as it will be very hot.

Nutrition

Serving: 337g | Calories: 109kcal | Carbohydrates: 12g | Protein: 3g | Fat: 5g | Sodium: 682mg | Potassium: 544mg | Fiber: 3g | Sugar: 3g | Vitamin A: 3455IU | Vitamin C: 60.6mg | Calcium: 102mg | Iron: 1mg
Like this recipe? Rate and comment below!

About Neli Howard

Welcome to my kitchen! I am Neli Howard and the food blogger behind Delicious Meets Healthy. I started Delicious Meets Healthy in 2014 while working in public accounting. While everything I did at work was very analytical and detail oriented, I have enjoyed cooking because I get to use my creativity and experiment with flavors and textures of different foods.

5 from 8 votes

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18 Comments

  1. The soup looks lovely and I would love to try it. However, Why is the sodium so high on this recipe and what can I do to lower it?

    1. Hi Kris, I updated the nutritional info to not include pancetta or bacon because they are optional. You could also use low-sodium chicken broth to reduce it even further. Hope you enjoy it!

    1. Hi Michael, what ingredient exactly do you not consider healthy? – carrots, celery, onion, garlic, cauliflower, chicken broth, spices?

  2. 5 stars
    This looks amazing! I want a bowl right now and it’s 8am…and it’s summer LOL. Love it that you used almond milk…that’s right outta my own playbook of healthy moves 🙂 Just pinned this to a handful of boards and bookmarking for later. Thanks for sharing the recipe!

  3. 5 stars
    I can do with a bowl of your delicious Cauliflower soup now ! It is Winter in SA, and I love quick, easy recipes when it is cold in the kitchen !