Vegan Cauliflower and Potato Soup

Vegan Cauliflower and Potato Soup
The Spruce
  • Total: 45 mins
  • Prep: 10 mins
  • Cook: 35 mins
  • Yield: 4 servings
Nutritional Guidelines (per serving)
218 Calories
3g Fat
42g Carbs
11g Protein
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Nutrition Facts
Servings: 4 servings
Amount per serving
Calories 218
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 714mg 31%
Total Carbohydrate 42g 15%
Dietary Fiber 7g 27%
Protein 11g
Calcium 140mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This vegetarian and vegan recipe for cauliflower soup with potatoes is very low in fat and is a low-calorie vegetarian recipe. Unlike many other potato soup recipes, this one uses vegetable broth, vegan margarine and bay leaves to add flavor instead of butter. That means that this low-fat vegetarian soup recipe has just two grams of fat per serving. Because of that, you'll want to be sure to use a good-quality vegetable broth for the most flavor. If you're not using a fresh, homemade vegetable broth, you can use powdered broth or vegetarian bouillon cubes for a little extra to boost the flavor. 

This cauliflower and potato soup recipe is vegetarian, vegan, and as long as you use a gluten-free vegetable broth (read the label, as some are and some aren't gluten-free), it's gluten-free as well.

Ingredients

  • 1 tablespoon olive oil (or vegan margarine)
  • 2 cloves garlic (minced)
  • 1 onion (diced)
  • 1 potato (diced)
  • 1 large head cauliflower (chopped)
  • 3 cups vegetable broth
  • 2 bay leaves
  • Salt (to taste)
  • Black pepper (to taste)
  • 1 dash nutmeg
  • Optional: vegan cheese for topping (grated)
  • Optional: green onions for topping (chopped)

Steps to Make It

  1. Gather the ingredients.

    Vegan Cauliflower and Potato Soup
    The Spruce
  2. In a large soup or stock pot over medium heat, sauté the onion and garlic in the vegan margarine or olive oil for 3 to 5 minutes, or until the onions and garlic are almost soft.

    Sautéed onions in a pot
     The Spruce
  3. Add the diced potato and chopped cauliflower and cook for a few more minutes, stirring frequently.

    Cauliflower and potatoes in a pot
    The Spruce
  4. Add the vegetable broth and bay leaves and bring to a simmer.

    Cauliflower soup blend in a pot
    The Spruce 
  5. Once the mixture is simmering, reduce the heat to medium-low, cover the pot, and allow to cook for 25 to 30 minutes.

    Vegan Cauliflower and Potato blend cooking
     The Spruce
  6. Carefully remove the bay leaves, then transfer the soup to a blender and puree until smooth and creamy, or leave a bit of texture if you'd like. 

    Vegan Cauliflower and Potato Soup in a blender
     The Spruce
  7. Season lightly with a bit of salt, pepper and a dash of nutmeg and reheat if needed.

    Vegan Cauliflower and Potato Soup in a pot and herbs on the side
     The Spruce
  8. Top with grated vegan cheese and green onions, if desired, just before serving. 

  9. Serve and enjoy!

    Vegan Cauliflower and Potato Soup
     The Spruce

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.