Creamless creamy cauliflower soup

Contributed by Food for health editors

Creamless creamy cauliflower soup

Yes, you read that right. Adapted from Food52, this cauliflower soup recipe is vegan and as easy as it gets. The pectin in cauliflower is the magical element that makes it creamy when pureed, with no dairy added. Love cauliflower soups? Here are two more you might enjoy:

Servings: 8

Prep time: 5 minutes


  • 3 tablespoons olive oil
  • 1 medium onion, thinly sliced
  • 1 head cauliflower (about 1 1/2 pounds), broken into florets
  • Salt, to taste
  • 5 1/2 cups water, divided
  • Extra virgin olive oil, to taste
  • Freshly ground black pepper, to taste
  • Whole wheat croutons


  1. Warm the extra virgin olive oil in a Dutch oven or other soup pot. 
  2. Add the onion and allow it to sweat in the olive oil over low heat for about 15 minutes. Add cauliflower, salt to taste, and 1/2 cup water. 
  3. Increase heat to medium-low, cover pot and stew the cauliflower for 15 to 18 minutes, or until tender. 
  4. Add another 4 1/2 cups hot water, bring to a low simmer and cook an additional 20 minutes uncovered. 
  5. Working in batches, purée the soup in a blender to a very smooth, creamy consistency. 
  6. Pour back into pot. Let the soup stand for 20 minutes — it will thicken. 
  7. Thin the soup with 1/2 cup hot water. Reheat the soup. Top with croutons (whole wheat and homemade if possible), a drizzle of extra virgin olive oil and freshly ground black pepper to taste.

Nutrition information (per serving)

Includes 1/2 tsp added salt and 3 Tbsp olive oil. Does not include croutons.

  • Calories: 70
  • Total fat: 5 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 170 mg
  • Total carbohydrate: 6 g
  • Dietary fiber: 2 g
  • Sugars: 3 g
  • Protein: 2 g

2 Tbsp whole wheat croutons would add:

  • Calories: 35
  • Total fat: 2 g
  • Saturated fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 70 mg
  • Total carbohydrate: 4 g
  • Dietary fiber: 1 g
  • Sugars: 0 g
  • Protein: 1 g