Cauliflower and Potato Soup Vegan
Warm, comforting, and packed with flavor, this creamy Cauliflower and Potato Soup is a vegan delight that's perfect for chilly days. Made with a blend of tender cauliflower, hearty russet potatoes, and aromatic garlic and onion, this soup achieves its rich, velvety texture through plant-based milk and an optional boost of cheesy flavor from nutritional yeast. Infused with the smoky warmth of paprika and the earthy undertones of thyme, it's a simple one-pot recipe that comes together in just 45 minutes. Serve it with a sprinkle of fresh parsley for a pop of color and pair it with crusty bread or crackers for a satisfying, dairy-free, gluten-free meal. Whether you're looking for a wholesome lunch or an easy weeknight dinner, this vegan cauliflower potato soup offers a delicious, nutrient-packed option that's as cozy as it is nourishing.
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Recipe Information
Ingredients
- 1 cauliflower head
- 3 medium-sized russet potatoes
- 1 medium-sized yellow onion
- 3 garlic cloves
- 2 tablespoons olive oil
- 5 cups vegetable broth
- 1 cup unsweetened plant-based milk (e.g., almond, oat, or soy)
- 3 tablespoons nutritional yeast
- 0.5 teaspoons smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
1. Prepare the vegetables: Wash the cauliflower and cut it into florets. Peel the potatoes and chop them into 1-inch cubes. Dice the onion and mince the garlic cloves.
2. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the diced onion and sauté for 3-4 minutes until softened and translucent.
3. Add the minced garlic to the pot and cook for an additional 1-2 minutes, stirring frequently to prevent burning.
4. Stir in the cauliflower florets and potato cubes, then sprinkle with smoked paprika, dried thyme, salt, and black pepper. Cook for 2 minutes to lightly coat the vegetables in the seasonings.
5. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot with a lid, and let it simmer for 20-25 minutes until the cauliflower and potatoes are tender and fully cooked.
6. Remove the pot from the heat and use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a countertop blender and puree, then return it to the pot.
7. Stir in the plant-based milk and nutritional yeast. Taste the soup and adjust the seasoning with more salt or pepper, if needed.
8. Reheat the soup over low heat for 2-3 minutes if necessary, but do not bring it back to a boil.
9. Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve warm with bread or crackers on the side.
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.5 g | 13% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1243 mg | 54% | |
| Total Carbohydrate | 52.9 g | 19% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 7.2 g | ||
| Protein | 12.1 g | 24% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 158 mg | 12% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 1441 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
