Creamy Cauliflower Vegetable Whole30 Soup
Creamy dairy free cauliflower soup with sauteed carrots, mushrooms, garlic, and onions. An easy whole30, paleo, and healthy dinner for meal prep!
Can we just take a sec to appreciate the creamy-factor of this soup?
Ahhhhh.
Okay, done now.
I’m in LOVE with cauliflower!
It never ceases to blow my mind with all the ways to use it- pitas, gnocchi, muffins, and now this soup!
This creamy creamy creamy cauliflower soup is made purely with all the veg and a bit of olive oil.
My taste buds are saying yah!
And my tummy’s sayin’, yes pluuuuse.
So good- I don’t even know where to start.
How about here?
With three things I love about this soup…
It’s awesome COLD. Summer style- straight outta the fridge.
Get your spoon and start scooping ice-cream style.
Also, healthy like salad, but way better!😉
Meal prep goals.
This soup is perfect for prepping up ahead of time, storing in zip locks in the freezer, and using as needed.
That’s what I call fast food.
CREAMY summer soup lovin’
I know that it is officially summer now, since the whole fourth of July and all, but if you met me, you’d know that I don’t care what time of year it is, because soup is always season!
I am better known for scooping cold soup out of the fridge on summer days.
Smoothies for breakfast and cold soup for lunch, that’s just the way it is.
This recipe was a hit with the fam!
Its chill mellow garlicky flavor with all those golden sautéed veggies and that epic creamy cauliflower base. Dreams.
Okay, now that you are properly briefed on all the creamy layers going on here and the fabulous uses for this soup- let’s make it!!
Enjoy!
P.S. This is a favorite soup pot for sautéing!
- 1 medium cauliflower head chopped
- 2 large carrots chopped
- 8 oz brown cirmini mushrooms sliced
- 1/2 large white onion minced
- 4 large garlic cloves minced
- 6 tablespoons olive oil
- 1-2 teaspoons sea salt to taste
- fresh cracked black pepper to taste
- 1 cup spinach optional
| Info |
| Cook Time | 10 minutes |
| Prep Time | 10 minutes |
| Servings |
servings
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Rate this recipe!
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Ingredients
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- In a soup pot saute minced garlic, onion, chopped carrots, and mushrooms with 2 tablespoons olive oil until golden and soft (add water if needed- to keep from sticking to pan).
- Steam cauliflower in a saucepan with water until soft, then puree in a high speed blender with olive oil, salt, and pepper until smooth (add more or less olive oil, based on the size of your cauliflower head to get the right thick and creamy consistency). Stir pureed cauliflower into sautéed vegetables, add spinach and wilt, then serve!
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Nutrition Facts
Creamy Cauliflower Vegetable Whole30 Soup
Amount Per Serving
Calories 248
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Saturated Fat 3g
15%
Polyunsaturated Fat 2g
Monounsaturated Fat 15g
Sodium 547mg
23%
Potassium 821mg
23%
Total Carbohydrates 15g
5%
Dietary Fiber 5g
20%
Sugars 6g
Protein 5g
10%
Vitamin A
103%
Vitamin C
118%
Calcium
5%
Iron
6%
* Percent Daily Values are based on a 2000 calorie diet.
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41Comments
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Delicious! I improvised a little since i was in a hurry but used all the ingredients listed. Love the mushroom flavor. Tastes like cream of mushroom soup. I’ll be adding chicken sausage from Tj’s also. Thank you for the recipe.
Great to hear Jack!
Any substitute for mushrooms?
Hi Mel, you can leave them out or sub for any other vegetable like broccoli.
What is the green that you can see in the photograph that’s not in the recipe? Spinach?
Hi Nancy, yes it’s spinach. 🙂
I made this sunday it was great i am making today again i put it over a cooked hamburger meat thank do you cooked or steam the brocolie thank you i give it 5 stars
Why does this have so much fat when all the ingredients are healthy?
Coconut Milk has a high fat content, but it’s the healthy kind of fat!
I don’t see coconut milk listed as an ingredient? Where is that added? Excited to try this!
Hi, this looks really thick. Could it be used as a sauce for pasta?
Yes! That would be delish!
Just made this. Very rich & satisfying without meat or dairy. I just put the cauliflower in my vitamix on the soup setting and it comes out creamy. 👍👍👍
Great to hear Jennifer, thank you! 🙂
This is one of my favorite recipes! I LOVE mashed potatoes and have been trying to find a healthy replacement for them. I am going to try adding bacon next time and see what I think!
Yaaay! So great to hear Savannah! 🙂
Oh my goodness! I’m so excited to try this for dinner tomorrow, it looks so yummy!
Thank you Rebeccah!
Made this tonight, without the carrots as I didn’t have any, and it was delicious. Definitely one of my faves.
Great to hear Suzanne!
Have you made it as a warm soup? Was it as delicious?
Yes Adrienne, I make it as a warm soup- so good!
Great blog! Love trying your recipes although it will take some trial & error for me lol. Can you sub another veg for the mushrooms here?
Hi Brianna, yes- you can sub for really any other veg of your preference! 🙂 Enjoy! And thank you btw. 🙂
I’m so in love with this recipe. Thank you so much for sharing!! I’m not a fan of carrots or mushrooms so took those out and increased the amount of spinach. Have also paired with roasted potatoes and stirred in some brown rice pasta. Have this at least once a week. Kids (3 and 5) gobble this up!
I love this Katie! So good to hear, thanks! 🙂
Thanks for a yummy dinner last night!
Hi Kaylie, Love your recipies! I don’t see Coconut milk listed as an ingredient. How much did you use? Thanks so much!
Hi Claren, there is no coconut milk in this recipe. 🙂
Does this have coconut milk in it? I see it mentioned in the comments but not in the recipe.
Hi Beverly, it does not have coconut milk it in. 🙂
Delicious! I might even believe someone if they told me there was heavy cream in this soup…well done, Kaylie! Genius!
Thank you so much Jessica. 🙂
Hi sorry I see coconut milk mentioned but not in the ingredients list what makes the creamy sauce ?
Hi Rachel, the cauliflower makes the creamy sauce. 🙂
Most amazing thing ive ever made. Quick fun and tasty
Thank you so much Ashley!
Loved the flavour but found it super thick. I added some chicken broth to make it a bit more of a soupy consistency.
Made this today for meal prep during a cleanse. It was was tasty but soooo thick. I added vegetable broth It was still more like mashed potatoes. Any suggestions?
Yes, this dish is very thick and creamy like a stew I guess, so if you prefer it thinner, I love the idea of vegetable or chicken broth!
Just made this and absolutely LOVE it! A couple mods that worked for me were:
1. Adding some water to the whole mix, though I liked the thickness of this dish U was looking for less of a stew consistency.
2. Add 1/4tsp salt (or less) to start then add as needed. I found that it was a little too salty for me.
Was able to put a bunch into Mason Jars for some easy healthy lunch options! Thank you for this one!