Creamy carrot and cauliflower soup made with only 9 common ingredients that will make you feel good from the inside out. You can have it ready in an hour and it’s perfect for meal prepping.
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🥕 Why You Will Love This Soup
I love creamy soups any time of the year. They’re cosy, satisfying and pair perfectly with a slice of crusty bread. This cauliflower and carrot soup is quick and easy to prepare, requiring only 9 common ingredients, and is loaded with vitamins, fibre and antioxidants. It’s an easy and delicious way to add more veggies to your diet. Best of all, it’s 100% vegetarian and can easily be made vegan.
🥣 Ingredients and Substitutions
- Olive oil – Used as the base for this recipe. I personally like to cook with extra virgin olive oil, but you can easily substitute it with canola oil, grapeseed oil, sunflower oil, peanut oil, avocado oil, walnut oil or flaxseed oil.
- Onion – Finely chopped onion serves as the base of the recipe. It’s best to use yellow onion, shallot or white onion.
- Garlic – Adding minced garlic to the base gives the soup extra flavour. If you’re not a fan of garlic, you can omit it or use roasted garlic for a milder taste.
- Potatoes – Potatoes make the soup creamier and thicker. It’s best to cut the potatoes into equally sized pieces to ensure they’re evenly cooked.
- Carrots – There’s no carrot and cauliflower soup without carrots. They’re packed with vitamins and give the soup extra flavour, and a pretty orange colour.
- Cauliflower – Along with carrots, cauliflower is the main ingredient in this recipe. You can use either fresh or frozen cauliflower. Fresh cauliflower is slightly more nutritious and flavourful. If you’re using frozen cauliflower, there’s no need to defrost it first. It will cook as the soup simmers, but it will take longer for the soup to come to a boiling point. After that, the cooking time is the same.
- Vegetable stock – Using vegetable stock instead of chicken or beef stock is what makes this soup vegetarian. I like to use low-sodium veggie stock when making soups and add some salt if I feel it still needs some seasoning once all the flavours come together.
- Milk – Adding milk to the recipe makes the soup more hearty and creamy. I used coconut milk because it adds a bit of extra flavour that I like, but you can easily substitute it with oat milk, soy milk, almond milk, cashew milk or dairy milk. If you want to avoid milk altogether, you can substitute it with water as well.
- Salt – Use to your taste or omit it altogether.
🗒️ Step-by-Step Instructions
Step One: Sauté the vegetables.
In a large pot over medium heat, heat olive oil. Add chopped onion and garlic and cook for about 3 minutes, until the onion becomes translucent. Add chopped potatoes, carrots and salt, and cook for another 5 minutes, stirring frequently.
Step Two: Cook the soup.
Pour in the vegetable stock and bring everything to a boil. Add cauliflower, bring the soup back to a boil, reduce the heat to maintain a lively simmer and cook for 25 to 30 minutes until the cauliflower and potatoes are fork tender.
Step Three: Puree the soup.
Remove the soup from heat and puree it in the pot using an immersion blender. Alternatively, you can also puree it in batches in a blender or food processor, and then return it to the pot.
Step Four: Add milk and season to taste.
Return the pot back to the stove, add milk and bring everything to a boil for another minute or so. Taste and adjust seasoning as needed.
🌿 Serving Suggestions
Serve the soup hot with some refreshing or crunchy toppings. My favourite options for this carrot and cauliflower soup include:
- Fresh yogurt
- Cashew cream
- Fresh herbs, especially parsley
- Hemp seeds
- Raw pumpkin seeds
- Croutons or a slice of crusty bread
💬 Carrot and Cauliflower Soup FAQs
This recipe makes enough for 4 bowls of soup.
It can be if you use plant-based milk. I used coconut milk, but other vegan options include soy milk, oat milk, almond milk, hemp milk, cashew milk or any other plant milk you like to use. On the other hand, if you’re not vegan, you can easily just use dairy milk.
Let the soup cool down completely, then place it in a sealed container. You can store it in the fridge for up to 3 days. Alternatively, you can also keep it in the freezer for up to 1 month. If you’re meal prepping, it’s best to transfer and store the soup in separate, single-portion containers, which makes it easier to reheat.
🍲 Other Creamy Vegan Soups
If you’re a fan of creamy soups, make sure to check out my butternut squash soup, broccoli soup, green pea soup and tomato soup.
Or, click here for a complete list of vegan soup recipes.
Carrot and Cauliflower Soup Recipe
Ingredients
- 1 tablespoon olive oil
- 1 large brown onion, chopped
- 4 cloves garlic, minced
- 2 large potatoes, peeled and cubed
- 2 medium carrots, chopped
- 1 teaspoon salt
- 3 cups (720 ml) vegetable stock
- 1 medium head cauliflower, chopped
- 1 cup (240 ml) milk
Instructions
- In a large pot over medium heat, heat olive oil. Add chopped onion and garlic and cook for about 3 minutes, until the onion becomes translucent. Add chopped potatoes, carrots and salt, and cook for another 5 minutes, stirring frequently.
- Pour in the vegetable stock and bring everything to a boil. Add cauliflower, bring the soup back to a boil, reduce the heat to maintain a lively simmer and cook for 25 to 30 minutes until the cauliflower and potatoes are fork tender.
- Remove the soup from heat and puree it in the pot using an immersion blender. Alternatively, you can also puree it in batches in a blender or food processor, and then return it to the pot.
- Return the pot back to the stove, add milk and bring everything to a boil for another minute.
- Serve warm with a dollop of yogurt or cashew cream, fresh parsley or crunchy toppings, such as help seeds, pumpkin seeds or croutons.
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