Vegan Cauliflower and Potato Soup

Cauliflower soup
Philippe Desnerck / Getty Images
  • 45 mins
  • Prep: 10 mins,
  • Cook: 35 mins
  • Yield: 4 Servings
Ratings (27)

By Jolinda Hackett

Updated 04/13/18

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.

What You'll Need

  • 1 tbsp. 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: grated
  • vegan cheese for topping
  • Optional: green onions for topping, chopped

How to Make It

  1. In a large soup or stock pot over medium heat, sautee 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.
  2. Add the diced potato and chopped cauliflower and cook for a few more minutes, stirring frequently.
  3. Add the vegetable broth and bay leaves and bring to a simmer.
  4. Once the mixture is simmering, reduced the heat to medium low, cover the pot, and allow to cook for 25 to 30 minutes.
  1. 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. 
  2. Season lightly with a bit of salt, pepper and a dash of nutmeg and re-heat if needed.
  3. Top with grated vegan cheese and green onions, if desired, just before serving. 

Makes four servings.

Nutrition Facts:
Without the vegan cheese, this recipe provides approximately:
Calories: 100, Calories from Fat: 19
Total Fat: 2.1g, 3%, Saturated Fat: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Total Carbohydrates: 14.7g, 13%
Dietary Fiber: 3.1g, 12%
Sugars: 3.6g
Protein: 6.2g
Vitamin A 1%, Vitamin C 69%, Calcium 4%, Iron 6%, Based on a 2000 calorie diet

Nutritional Guidelines (per serving)
Calories 218
Total Fat 3 g
Saturated Fat 1 g
Unsaturated Fat 1 g
Cholesterol 0 mg
Sodium 714 mg
Carbohydrates 42 g
Dietary Fiber 7 g
Protein 11 g
(The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)