Vegan Cauliflower and Potato Soup

Vegan potato and cauliflower soup is a tasty fusion of two humble ingredients that come together to create a comforting, filling, and wholesome meal all in one pot! It's proof that sometimes, the most straightforward recipes can deliver the most satisfying flavors.

I love cauliflower, like in this Buffalo Cauliflower Salad for lunch or dinner.

But creamy vegan potato and cauliflower soup is my go-to for any season, whether cozying up during a chilly winter night or relaxing on a warm summer evening. It's a great opportunity to rescue those forlorn fresh herbs in your fridge from their dry and crispy fate.

The best part, though, is that it fills you up without weighing you down and is delicious!

Other great, light, vegan soups you can try are Vegan Split Pea Soup with Barley and Butternut Squash, Vegan Creamy Tomato Soup and Grilled Cheese, Healthy Red Lentil Soup | Easy Vegan Recipe, and 20 Minute Easy Vegan Miso Soup.

Why You'll Love This Soup

• Creamy and Flavorful: This soup boasts a rich and velvety texture, thanks to the combination of potatoes and cauliflower. Adding miso and nutritional yeast provides a really delicious depth of flavor.
• Healthy and Nutrient-Packed: It's not just tasty, it's also nutritious! Cauliflower is packed with vitamins and fiber, while potatoes offer a hearty dose of potassium and carbohydrates. Plus, plant-based milk like oat or almond add creaminess without dairy.
• Easy and Quick: This soup is a breeze to make. You can quickly whip up a wholesome meal with simple ingredients and minimal prep. It's a perfect option for busy weeknights when you need something warm, comforting, and satisfying.
• Customizable: Feel free to get creative with your garnishes and additional seasonings. Whether you sprinkle fresh herbs, croutons, or a drizzle of olive oil on top, you can tailor this soup to suit your taste preferences.
• Plant-Based Delight: This soup is entirely plant-based and vegan-friendly, making it an excellent choice for those looking to incorporate more plant-based meals into their diet.

Ingredients

Here is a family pic of the ingredients you'll be using. See the recipe card for quantities.

Ingredient Notes

• Cauliflower Preparation: I usually use fresh cauliflower for this recipe, but chopping it can be messy. To save time, I opt for a bag of Costco's frozen, pre-chopped cauliflower rice. You can also use pre-chopped or frozen cauliflower florets. This recipe is flexible, so 5-6 cups of florets will work as well.
• Milk Choices: I prefer oat milk for its creamy texture and because it's always in my fridge, but you can use any thick plant-based milk like almond milk or canned coconut milk/cream.
• Potato Selection: Yukon Gold potatoes are ideal for this soup due to their creamy texture and buttery flavor, enhancing the soup's richness. If you don't have them, russet, red, white, or fingerling potatoes are good substitutes.
• Adding Umami: White miso adds a great umami flavor to the soup, so don't skip it. It's milder than red or brown miso, enhancing the soup's flavor without overpowering it. You can find it at major grocery stores or online.
• Herb Substitutes: Substitute fresh thyme and rosemary with 1 teaspoon each of dried thyme and rosemary.

Instructions

If you like to see what you'll be doing, here are some pictures for you to peruse. See the recipe card for full instructions.

Step 1: Sauté onions on medium heat until they become translucent, about 7-8 minutes.

Step 2: Add the minced garlic, smoked paprika, fresh thyme, and rosemary to lightly saute them.

Step 3: Add the diced potatoes and cauliflower to the pot. Sauté them for about 5 minutes, stirring occasionally.

Step 4: Add vegetable broth and nutritional yeast to the pot. Cook for approximately 20 minutes

Step 5: Use an immersion blender or transfer the soup to a blender to puree to your desired consistency.

Step 6: Pour the blended soup back into the pot if using a blender.

Step 7: Whisk the miso and almond milk together in a separate bowl until well combined. Add the miso and almond milk mixture to the soup, along with the salt and pepper.

Step 8: Combine and taste. Adjust seasoning if necessary. Simmer on low for a few minutes until it is completely heated through. Serve hot with your choice of toppings and crusty bread.

Top Tips

Puree half the soup to keep a chunkier consistency.

If you opt for an immersion blender, the soup won't turn out as silky as it would with a regular blender. It will have a bit more bite.

Creative Toppings and Garnishes

I love to add toppings to my soups. For this soup, try these:

• roasted chickpea croutons
• crispy roasted diced potatoes
• roasted cauliflower
• crispy fried onions
• toasted nuts
• fresh herbs like parsley or chives,
• a drizzle of olive oil or truffle oil
• bacon bits (ensure they are vegan)
• toasted pumpkin seeds
• green onions
• air fryer croutons
• smoky glazed mushrooms

Variations and Substitutions

Here are some variations and substitutions you can consider to customize this cauliflower potato soup:

• Add Greens: For an extra nutritional boost, throw in some spinach, kale, or Swiss chard during the last few minutes of cooking. These leafy greens will wilt into the soup and add freshness.
• Spice It Up: If you like a bit of heat, consider adding a pinch of red pepper flakes or cayenne pepper for a spicy kick.
• Different Herbs: While thyme and rosemary work beautifully in this soup, you can experiment with herbs like basil, parsley, or dill for unique flavor profiles.
• Protein Boost: To make this soup heartier, consider adding cooked white beans, chickpeas, or tofu cubes for added protein and texture. Add them after pureeing.
• Toppings: Get creative with your toppings. Crispy fried onions, croutons, toasted nuts, or a drizzle of olive oil are all excellent options.
• Gluten-Free: Ensure all your ingredients are gluten-free if you have dietary restrictions. Substitute regular miso with gluten-free miso and ensure you use gluten-free vegetable broth.
• Texture Preference: If you prefer a chunkier soup, you can reserve some cauliflower florets or potato cubes before blending the rest of the soup. Then, stir them back in after blending for added texture. You can also reserve some to roast in the air fryer and add as a topping.

How to Store and Reheat This Soup

• Store potato and cauliflower soup in an airtight container in the refrigerator for up to three to four days.
• When reheating leftover soup, do so gently over low heat. High heat can cause separation or a change in texture, so slowly warm it while stirring occasionally. If using a microwave, consider putting it at 50 percent power when reheating.
• You can freeze it in airtight containers for 2-3 months.

FAQS

More Delicious Vegan Soups and Stews

What did you think?

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Recipe

Vegan Cauliflower and Potato Soup

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This vegan cauliflower and potato soup is not only comforting but also packed with flavor. It makes for a satisfying and nutritious meal, perfect for a cozy lunch or dinner. You can also customize it by adding your favorite toppings or spices.

• Total Time: 40 minutes
• Yield: 6 servings 1x

Ingredients

Units USM Scale 1x2x3x

• 2 tablespoons olive oil
• 1 large onion, chopped
• 1 medium cauliflower head, cut into florets (~ 650 grams)
• 4-5 gold potatoes, roughly diced (~650 grams)
• 3 cloves garlic, minced
• ½ teaspoon smoked paprika (optional for added flavor)
• 1 tablespoon fresh thyme (substitute with 1 teaspoon of dried thyme)
• 1 tablespoon fresh rosemary (substitute with 1 teaspoon of dried rosemary)
• 4 cups vegetable broth
• 2 tablespoons nutritional yeast
• 1 cup unsweetened plant-based milk
• 3 tablespoons miso (I use white miso)
• 1 teaspoon salt
• ¼ teaspoon black pepper
• fresh chives, pumpkin seeds, or parsley for garnish (optional)

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Instructions

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 7-8 minutes.
2. Add the minced garlic, smoked paprika, fresh thyme, and rosemary to the pot. Sauté for another minute or until fragrant.
3. Add the diced potatoes and cauliflower florets to the pot. Sauté them for 5 minutes, stirring occasionally.
4. Add vegetable broth and nutritional yeast. Bring to a boil, then reduce the heat to a simmer. Cover and cook for approximately 20-25 minutes or until the potatoes and cauliflower are tender.
5. Once the vegetables are tender, use an immersion blender or transfer the soup to a blender (in batches if necessary) to puree until smooth and creamy.
6. Return the pureed soup to the pot (if you removed it) and place it over low heat. 
7. Whisk together the miso and almond milk in a separate bowl until well combined.
8. Gradually add the miso and almond milk mixture to the soup while stirring continuously. This will add creaminess and a delicious umami flavor to the stew.
9. Season with salt and black pepper to taste. Adjust the seasoning as needed.
10. Let the soup simmer for about 5 minutes, stirring every now and then. This will allow the flavors to mingle and the soup to warm up again.
11. Ladle the potato and cauliflower soup into bowls, garnish with fresh chives, pumpkin seeds, or parsley if desired, and serve hot. See the post for more topping ideas.

Equipment

Immersion Blender

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Notes

You'll get a much smoother consistency using a blender instead of an immersion one.

I usually opt for fresh whole cauliflower, but I've also used one bag of pre-chopped frozen cauliflower rice from Costco for convenience. You can also use pre-chopped or frozen cauliflower florets. This recipe is very forgiving with the quantity, so about 5-6 cups of prechopped cauliflower should be fine.

I lean towards oat milk due to its creamy texture and its ever-ready spot in my fridge, but you can easily substitute it with any other thicker plant-based milk. Almond milk or canned coconut milk are also great options to consider.

Don't skip the white miso because it gives this soup a great umami flavor. It's the milder and smoother member of the miso family, making it perfect for soups, subtly enhancing the dish without stealing the show. It's the secret to the soup's creamy texture and can be found at major grocery stores or online if needed.

You can easily make this oil-free and lower in calories by omitting the olive oil when sauteing and using vegetable stock instead.

Substitute the fresh thyme and rosemary with 1 teaspoon of dried thyme and rosemary.

The nutritional information provided here is an approximation. For precise measurements, consider using a dedicated app like Cronometer.

• Author: Regi Pearce
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Category: soups and stews
• Method: stove-top
• Cuisine: American
• Diet: Vegan

Nutrition

• Serving Size: 1 cup
• Calories: 194
• Sugar: 5.1 g
• Sodium: 825.8 mg
• Fat: 6.2 g
• Carbohydrates: 30.9 g
• Protein: 6.4 g
• Cholesterol: 0 mg

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