Creamy Cauliflower Soup Without Cream

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Craving a delicious, creamy cauliflower soup without cream, cheese, or flour? You’re in luck! This nourishing cauliflower soup is incredibly silky and smooth, offering all the richness you love without any of the heaviness. It’s bound to become one of your all-time favorites.

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creamy cauliflower soup without cream

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Creamy Cauliflower Soup Without Cream

Why you should try this recipe:

  • Gluten-free. As with all recipes on my site, this creamy cauliflower and potato soup is gluten-free!
  • Easy to make. Done in 30 minutes from start to finish.
  • Basic ingredients. I bet you already have everything in your fridge.
  • Meal prep. Cook it in advance and enjoy it the next day or later in the week.
  • Kid-friendly. What a great way to make your kids eat cauliflower. With this creamy cauliflower soup, it is absolutely possible. They will never know 😉
  • Great for a dinner party. You can serve it to your guests as a starter before the main meal. The cauliflower chips make it look very sophisticated. Be prepared to share the soup recipe though, because they will ask for it 😉

I could eat a nice soup every day of the week and always very excited to find a new recipe. This soup is delicious!


Nina

Ingredients for creamy cauliflower soup without cream

ingredients for creamy cauliflower soup
  • Cauliflower. Half a head of fresh cauliflower, torn into small florets. The smaller the florets the shorter the cooking time.
  • Potatoes. Any regular white potatoes will work. Cut them into small pieces to shorten the cooking time
  • Leek. Leek will add sweetness to this soup. Don’t have leek on hand? No problem, I cooked this recipe countless times using brown onion instead. It still turns out delicious.
  • Fresh thyme and rosemary. Fresh is the best, but you can substitute it with a teaspoon of dried Italian herbs.
  • Water or vegetable stock.
  • Butter or olive oil for a vegan version.
  • Salt and black pepper to season.

Variations

  • Add chicken broth instead of water.
  • For classic cream of cauliflower soup, add a tablespoon of heavy cream. Choose organic if possible.
  • Make it vegan by switching butter for extra virgin olive oil.
  • Cauliflower can be expensive when not in season, feel free to use the frozen variety instead. You will need about 500g of frozen cauliflower (approximately 1 pound) for this recipe. Defrost it before cooking.
  • No leek? Use brown onion instead.

And if you like roasted cauliflower you might like this Roasted Cauliflower Soup or Middle Eastern Roasted Cauliflower with Chickpeas.

How to make it

As you will see this creamy cauliflower soup without cream is super easy and quick to make. Let’s do it!

Melted butter in a Dutch oven with fresh herbs.

Step 1: Melt butter in a medium-sized soup pot or a Dutch oven on medium-low heat. Add fresh or dried herbs and let it sautee for a couple of minutes.

Sliced leeks added to the pot with butter.

Step 2: Slice and saute the leek. It is important not to rush through this step because the sweetness of the soup comes from the leek. The longer you saute it the more flavor it will develop. It has to be sauteed on a very low heat so that the leek gets soft but DOES NOT caramelize.

Sliced potatoes added to the pot.

Step 3: Slice potatoes and add them to the pot. Stir for a minute.

cauliflower florets in a Dutch oven with potatoes

Step 4: Add cauliflower florets to the potato and leek. Mix well and cook the vegetables for a couple of minutes.

Adding water to the soup.

Step 5: Add water so that the vegetables are just covered. If using fresh rosemary and thyme, take them out now.

Bring the soup to a boil over medium-high heat. Once the soup starts to boil, lower the heat down to low, and let it simmer for 10 minutes until the potatoes and cauliflower are very soft and literally falling apart.

Blended creamy cauliflower soup.

Step 6: Place soup into a food processor and blend until the soup is JUST smooth. The time will vary depending on the blender you use. I use a Thermomix and it takes me 20 seconds on speed 8. You can also use a handstand blender. Do not over-process the soup. When blended for too long the soup will become gooey, thanks to potato starches.

How to Make Cauliflower Chips

I love serving this creamy soup with some cauliflower chips. They taste great and make the soup look like it came straight from a 5-star restaurant 😉. Here is how you can make them:

  • Cut cauliflower florets into thin slices.
  • Fry them in a frying pan on medium heat in a small amount of olive oil until the cauliflower has a nice brown color on both sides.
  • Sprinkle grated parmesan and fry them for another minute.
  • Done!
creamy cauliflower soup - cauliflower chips

❄️ How to Store

  • This easy cauliflower soup is a great meal-prep idea. It can be cooked in advance and stored in the fridge in an airtight container for up to three days.
  • This nourishing cauliflower soup also can be frozen for up to three months. Make sure the soup is completely cooled down before freezing it.
  • Simply reheat it on the stove in a saucepan until the soup is hot.
a pot with creamy vegan cauliflower soup
Creamy cauliflower and potato soup

What to serve with the creamy cauliflower soup

This nourishing soup is creamy and comforting and can be enjoyed in many different ways. As a starter or as a main course. Here are a couple of ideas:

  • Freshly baked crusty bread: A slice of bread pairs perfectly with this creamy soup. If you’re following a gluten-free diet, try my gluten-free bread recipe.
  • Pao de Queijo: Brazilian cheese bread might not be a common choice, but it’s a great addition to this soup. Give it a try!
  • Crispy homemade croutons: Fry some bread cubes in olive oil with a bit of salt and black pepper to make some easy and delicious croutons.
  • Roasted chickpeas: For a crunchy and delicious touch, roast some chickpeas in the oven. It’s so easy!
  • Red pepper flakes: If you like your soup spicy, add some red pepper flakes to your liking.
  • Fresh parsley: Finish your soup with some fresh parsley for a pop of color and flavor.

Frequently asked questions

My cauliflower soup is watery, what did I do wrong?

You added too much water. Please follow the recipe for the best results.

Can I use chicken stock or vegetable broth instead of water?

You absolutely can, it will add even more nutritional value to the soup. However, I would opt for homemade stock, as the store-bought varieties are often very high in sodium and will change the taste of the soup.

My cauliflower soup is green, what happened?

You used the green part of the leek 🙂 This is absolutely fine. The green part is just as flavorsome and nutritious as the white part. For the white soup, use white parts only.

Can I use frozen cauliflower?

Absolutely. Please defrost it naturally before adding it to the pan.

I don’t have leek, can I use regular onion instead?

Yes, you can. Make sure you saute the onions on low heat until they are very soft. The taste of the soup will change a little, but it will be delicious nevertheless.

What blender can I use?

You can use any blender you have. Thermomix, Vitamix, or an immersion blender.

Why is my cauliflower soup grainy?

The grainy soup texture is most likely to not blending the soup long enough.

Have you tried this recipe? If so, I'd greatly appreciate it if you could leave a star rating and share your thoughts in a comment. Your feedback means a lot to me, and it can also help others who are interested in trying it out. Thank you! 🌟👩‍🍳

📖 RECIPE

creamy cauliflower soup no cream

Creamy Cauliflower Soup Without Cream

Elena Elliott
This easy and family-friendly cauliflower soup is rich, smooth, and satisfying—without any cream, cheese, or flour. Perfect for busy weeknights, it’s a nourishing choice that everyone will love, making mealtime both simple and delicious
5 from 4 votes

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course dinner, lunch, Soup
Cuisine Mediteranian
Servings 4
Calories 498 kcal

Equipment

  • Medium-size saucepan, blender.

Ingredients
  

  • 1 leek sliced
  • 2 large potatoes peeled and sliced
  • 1/2 head of cauliflower chopped into small bits
  • 1 tablespoon butter or extra virgin olive oil
  • 1 twig rosemary
  • 1 twig thyme
  • salt and pepper to season

Instructions
 

  • Heat the butter/olive oil in the saucepan on a medium-high heat. Do not overheat it. Add leek and sauté for 2-3 minutes and add thyme and rosemary twigs. Sauté for another 3-4 minutes until the leek becomes soft.
  • Add potatoes and cauliflower into the pot. Mix.
  • Add enough water to cover your vegetables. Bring to the boil and reduce the heat to low so the water just bubbles. Cook for 10 minutes or until the potatoes and cauliflower are very soft. Make sure not to boil it.
  • Carefully transfer the soup into the blender, and blend on high until the soup is nice and creamy. It will take 20 seconds in a Thermomix on speed 8.
  • Transfer back to the saucepan. Your soup is ready to serve. Enjoy!

Video

Notes

  • Use Fresh Cauliflower: For the best flavor and texture, use fresh cauliflower. Frozen cauliflower can be used in a pinch but may affect the texture slightly.
  • Blend Smoothly: For a silky texture, blend the soup thoroughly. An immersion blender works great, or you can carefully transfer the soup to a blender in batches.
  • Adjust Consistency: If the soup is too thick, add a bit more vegetable broth to reach your desired consistency. If it’s too thin, simmer a bit longer to reduce it.
  • Garnish: Top with a sprinkle of fresh herbs, a drizzle of olive oil, or some toasted seeds for added flavor and texture.
  • Store Leftovers: Keep any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove before serving.
  • Make Ahead: This soup can be made in advance and frozen for up to 3 months. Reheat thoroughly before serving.
Calories: 498kcalCarbohydrates: 82gProtein: 16gFat: 12gSodium: 389mgPotassium: 956mgFiber: 7g

Please note that the nutritional information provided is an estimate and may vary based on specific ingredient brands, portion sizes, and preparation methods.

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10 Comments

  1. I could eat a nice soup every day of the week and always very excited to find a new recipe. This soup is delicious!

  2. This recipe looks so delicious and simple I cant wait to try it!! I love how it is also dairy-free perfect for so many different dietary requirements! Thank you for sharing I definitely think it will become a staple in my household.

    1. Hi Grace, Thank you for stopping by! I hope you enjoy the recipe.
      It is definitely a staple in our family too.
      Elena

5 from 4 votes

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