Vegan Cauliflower and Potato Soup

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
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Updated on 06/9/22
Prep: 10 mins
Cook: 35 mins
Total: 45 mins
Servings: 4 servings

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.

Vegan Cauliflower and Potato Soup

The Spruce / Eric Kleinberg

Ingredients

  • 1 tablespoon olive oil, or vegan margarine

  • 2 cloves garlic, minced

  • 1 medium onion, diced

  • 1 potato, diced (about 1 cup)

  • 1 large head cauliflower, chopped (about 6 cups)

  • 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.

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.)