Creamy Cauliflower Soup

This Creamy Cauliflower Soup recipe is similar to our Easy Broccoli Soup recipe, using cashews for a bit of healthy, plant-based creaminess that also imparts a subtle nutty flavor.  

Diets high in cruciferous, or Brassicaceae Family of vegetables, have been found to be protective against various cancers, including colorectal, breast, prostate, and lung cancer.  

They are high in fiber, carotenoids, Vitamins C, E, K, folate, and many minerals.  In addition, they contain glucosinolates, sulfur-containing compounds which break down into bioactive compounds (indoles, nitriles, thiocyanates, and isothiocyanates) that are being studied for their anticancer effects.  According to the National Cancer Institute, they protect cells against DNA damage, help inactivate carcinogens, and are anti-inflammatory, among many of their health benefits.

Other vegetables in this family include kale, collard greens, turnips, rutabagas, bok choy, cabbage, broccoli, Brussels sprouts, arugula, radishes, and more.  

Be sure to check out our easy methods for cooking greens, and vegetables to include more of these beneficial vegetables and dark leafy greens in your daily diet.


Enjoy this healthy, Creamy Cauliflower Soup, and see how this cruciferous vegetable is a bowl of comfort worth indulging in!

Following the Creamy Cauliflower Soup recipe are variations for those with a nut allergy that still want a creamy, but dairy-free soup.  I've also included a Spring Pea Soup Alternative to the cauliflower. 


Creamy Cauliflower Soup

  • About 4 cups veggie broth or water, divided
  • 1/3-1/2 small to medium-sized sweet or yellow onion, chopped
  • 1 clove garlic, minced or pressed (optional)
  • 1 stalk celery (with leaves), chopped or sliced
  • Sea salt & cracked black pepper
  • 1/4 tsp. garam masala
  • 1/8 tsp. ground coriander
  • A pinch of cayenne, or a pinch of yellow curry powder
  • About 1/3 cup +/- cashews, previously soaked 1 hour to overnight
  • 1/2+ medium to large head of cauliflower
  • 1.5 tsp. miso paste (white, brown rice, chickpea, or barley are good)
  1. Place about 1/4 cup of broth or water in a pot, and turn to medium.  Add onion, and let cook a couple minutes.
  2. Add celery, garlic, and seasonings, and cook for a couple more minutes, stirring to prevent sticking.
  3. Add cashews and cauliflower, and the rest of the broth.  You want there to be just enough to barely cover.  
  4. Bring to boil, then simmer mostly covered for about 20 minutes, until the cauliflower is tender.
  5. Pour most or all of the vegetable and broth into a blender or food processor along with the miso paste.  If you want to leave a few vegetables unblended for look and texture, do your best to scoop out the cashews to blend with a spoon.  Blend in batches if needed.  
  6. Return to pot to simmer on low for a couple more minutes.  Serve, garnished with chopped parsley, or thin sliced scallions if desired.
Creamy Cauliflower Soup may not win aesthetic awards, but the flavor is delicious, and it's so easy to make!

Creamy Cauliflower Soup variations:

  • Substitute 1/3 cup cooked brown rice (or even millet) for the cashews.  Add to the soup with the cauliflower, then cook and blend as above.
  • Substitute 2 yellow creamer potatoes, or half a big russet potato for the cashews.  Add with the cauliflower, and cook until tender.  Blend as above.
  • Add 1/2-1 lg. parsnip, peeled and chopped, along with 1 yellow carrot, chopped in addition to, or in lieu of the cashews, and cook as above.
  • Roast the cauliflower first!  Cook the remaining ingredients in 3-4 cups of veggie broth, then add the cauliflower, miso paste, and the soup broth and veggies into a blender or food processor.  Process as above, then return to the pot.  Simmer about 5 more minutes, then serve, garnished as desired.

Puréed Spring Pea Soup

Prepare as above using 2.5-3 cups fresh, or frozen spring peas, instead of cauliflower, with the following modifications:

  • Substitute a few scallions for the onion, or use onion if that is all you have on hand
  • Season very lightly ~ the peas taste fresh on their own.  Use a little sea salt, a pinch of black pepper, and a pinch of coriander, or any other seasoning you like.  
  • Place broth in a pot, and bring to a boil.  Add scallion, or onion, cashews, and season with sea salt and pepper.  Let simmer about 5 minutes.  Add peas.  Blend with miso paste.  If you like, garnish with thinly cut fresh basil or mint for a fresh from the garden taste.

I didn't take a photo of the soup served in a bowl, but here it is in the pot after blending.  You can see how vibrant green this simple, but refreshing Spring Pea Soup looks.

Refreshing Spring Pea Soup ~ such a vibrant green color, and chock full of low-fat, high-protein and fiber!

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