This creamy cauliflower vegetable soup is light, nourishing, and perfect for anyone looking for a flavorful, low-calorie meal that supports healthy weight goals. It’s packed with vegetables, naturally creamy without heavy cream, and wonderfully comforting.
Why You’ll Love This Recipe
This soup is easy to prepare, uses simple ingredients, and delivers a rich, velvety texture with minimal calories. It makes an excellent lunch or dinner option, reheats beautifully, and can be customized with your favorite spices and vegetables. It’s also naturally vegetarian and made without any heavy or fatty ingredients.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 medium head cauliflower, broken into florets
1 medium carrot, shredded
1/4 cup chopped celery
1 medium onion, diced
2 cloves garlic, minced
3 cups vegetable broth
1 cup water
1/2 cup low-fat milk or unsweetened plant milk
2 tablespoons olive oil
1/2 teaspoon salt, or to taste
1/2 teaspoon black pepper
1/2 teaspoon turmeric (optional, for color and added health benefits)
1/4 teaspoon paprika
Fresh parsley for garnish
Directions
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3–4 minutes until softened.
Add the minced garlic and cook for another 30 seconds until fragrant.
Stir in the shredded carrot and chopped celery, cooking for 3 minutes.
Add the cauliflower florets, vegetable broth, and water. Stir well and bring the mixture to a boil.
Reduce the heat, cover, and let the soup simmer for about 20 minutes or until all vegetables are tender.
Use an immersion blender to puree the soup until creamy. You can also transfer it in batches to a blender.
Return the soup to the pot if blended separately. Stir in the milk, salt, pepper, turmeric, and paprika. Simmer for an additional 5 minutes.
Add a small potato to increase creaminess without adding richness.
Use broccoli in place of half the cauliflower for a mixed-vegetable version.
Add a pinch of chili flakes for gentle heat.
Stir in a handful of spinach right before blending for added nutrients.
Replace milk with coconut milk for extra silkiness and a slightly sweet flavor.
Storage/Reheating
Store the cooled soup in an airtight container in the refrigerator for up to 4 days.
For freezing, place in freezer-safe containers for up to 3 months.
Reheat gently on the stovetop over low heat or in the microwave in 1-minute intervals, stirring between each interval until warmed through.
FAQs
How can I make this soup thicker?
You can add a small cooked potato or reduce the added liquid slightly before blending.
Can I make this recipe dairy-free?
Yes, simply use plant milk such as almond or oat milk.
Can I use frozen cauliflower?
Yes, frozen cauliflower works well and does not change the cooking time significantly.
Can I make it without blending?
Yes, but it will be more like a vegetable broth soup than a creamy one.
What can I serve with this soup?
It pairs well with whole-grain bread, salad, or grilled chicken.
Can I add protein to this soup?
Yes, you can add cooked chickpeas, white beans, or shredded chicken.
Is this soup low-calorie?
Yes, it is naturally low in calories due to its vegetable-based ingredients.
Can I prepare it in advance?
Absolutely. This soup reheats very well and makes a great meal-prep option.
How do I adjust the seasoning?
Start with the listed amounts, taste after blending, and add salt or spices gradually.
Why is my soup too thin?
It may have too much liquid. Simmer it uncovered for a few minutes to let it reduce.
Conclusion
This creamy cauliflower vegetable soup is wholesome, satisfying, and incredibly simple to prepare. Its nourishing ingredients and smooth texture make it suitable for everyday meals, whether you’re focused on lighter eating or simply craving a warm, comforting bowl of homemade soup.
A light, creamy, and nourishing soup made with cauliflower and vegetables, perfect for low-calorie meals. Naturally vegetarian and packed with flavor, it’s ideal for lunch, dinner, or meal prep.
Author:Sophia
Prep Time:10 minutes
Cook Time:25 minutes
Total Time:35 minutes
Yield:4 servings
Category:Soup
Method:Stovetop
Cuisine:American
Diet:Low Calorie
Ingredients
1 medium head cauliflower, broken into florets
1 medium carrot, shredded
1/4 cup chopped celery
1 medium onion, diced
2 cloves garlic, minced
3 cups vegetable broth
1 cup water
1/2 cup low-fat milk or unsweetened plant milk
2 tablespoons olive oil
1/2 teaspoon salt (or to taste)
1/2 teaspoon black pepper
1/2 teaspoon turmeric (optional)
1/4 teaspoon paprika
Fresh parsley for garnish
Instructions
Heat olive oil in a large pot over medium heat. Add diced onion and cook for 3–4 minutes until softened.
Add minced garlic and cook for another 30 seconds until fragrant.
Stir in shredded carrot and chopped celery. Cook for 3 minutes.
Add cauliflower florets, vegetable broth, and water. Bring to a boil.
Reduce heat, cover, and simmer for 20 minutes, until vegetables are tender.
Use an immersion blender to puree the soup until smooth, or blend in batches in a blender.
Return soup to pot if needed. Stir in milk, salt, pepper, turmeric, and paprika.
Simmer for another 5 minutes, taste, and adjust seasoning if needed.
Serve warm, garnished with fresh parsley.
Notes
Add a small potato to increase creaminess naturally.
Use frozen cauliflower if fresh is unavailable—no change in cooking time.
Stir in spinach before blending for added nutrients.
Coconut milk can be used for a creamy, slightly sweet flavor.
