Vegan Cauliflower and Potato Soup

Vegan Cauliflower and Potato Soup

The Spruce / Eric Kleinberg

Prep: 10 mins
Cook: 35 mins
Total: 45 mins
Servings: 4 servings
Nutrition Facts (per serving)
182 Calories
5g Fat
32g Carbs
7g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 182
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 687mg 30%
Total Carbohydrate 32g 12%
Dietary Fiber 7g 26%
Total Sugars 7g
Protein 7g
Vitamin C 104mg 519%
Calcium 61mg 5%
Iron 2mg 11%
Potassium 842mg 18%
*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.

1:43

Click Play to See This Vegan Cauliflower and Potato Soup Recipe Come Together

Ingredients

  • 1 tablespoon olive oil, or vegan margarine

  • 2 cloves garlic, minced

  • 1 medium onion, diced

  • 1 potato, diced

  • 1 large head cauliflower, chopped

  • 3 cups vegetable broth

  • 2 bay leaves

  • Salt, to taste

  • Freshly ground black pepper, to taste

  • 1 dash nutmeg

  • Vegan cheese, grated, for topping, optional

  • Green onions, chopped, for topping, optional

Steps to Make It

  1. Gather the ingredients.

    Vegan Cauliflower and Potato Soup ingredients

    The Spruce / Eric Kleinberg

  2. Sauté the onion and garlic in the vegan margarine or olive oil in a large soup or stock pot over medium heat, for 3 to 5 minutes, or until the onions and garlic are almost soft.

    Sautéed onions and garlic in a pot

    The Spruce / Eric Kleinberg

  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 / Eric Kleinberg

  4. Add the vegetable broth and bay leaves and bring to a simmer.

    Cauliflower soup blend in a pot

    The Spruce / Eric Kleinberg

  5. Reduce the heat to medium-low once the mixture is simmering, cover the pot, and allow to cook for 25 to 30 minutes.

    Vegan Cauliflower and Potato blend cooking in a covered pot

    The Spruce / Eric Kleinberg

  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 desired. 

    Vegan Cauliflower and Potato Soup in a blender

    The Spruce / Eric Kleinberg

  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 with seasoning

    The Spruce / Eric Kleinberg

  8. Top with grated vegan cheese and green onions, if desired, just before serving. 

    Vegan Cauliflower and Potato Soup in plates

    The Spruce / Eric Kleinberg

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.