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Creamy Cauliflower Soup - My Most Requested Recipe

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When I have people over for dinner in the Winter, I pretty much always start with a beautiful bowl of soup. I have to admit, when I love a movie or a song, I have been known to play it over and over again until it also makes me insane. Come on, if it aint broke don’t fix it! I feel like that about this cauliflower soup. However, so often in college I would play an album over and over again while I was studying, only to find that tune replaying in my head like Chinese water torture, distracting me during a much dreaded exam. I could then never play the album again, as it had so unfortunately attached itself to one of my more frustrating memories. However, I promise you, that only happy memories will be associated with this soup no matter how many times you play it! We had people over for dinner the other night, and once again, I found myself singing this cauliflower soup tune again….and it was sweet!

For a simple, impressive, and downright delicious soup, you just can’t go past this creamy cauliflower blend. I have served this soup at many a dinner party, and have had many a happy diner tell me they could have kept chowing on the first course. This week was no exception. The bowls were empty and their taste buds were singing. I never tell people what is in it, cause it is so much fun listening to all of the creative guesses. Parsnip? Cream? Onion? What exactly makes this creamy soup taste so good? Once again, raw nuttiness turns the simple into the sublime, and fools even the most devout cream dreamer.

I use raw cashews, raw almonds, raw macadamias or coconut milk to cream most of my soups. If you're following the Body Ecology Diet use raw blanched almonds. I will post more delicious body ecology recipes soon. The nuts are the secret player that makes a cameo that holds up the whole production without showing off. I think the secret to this soup’s unforgettable melody is the harmony created with the cauliflower. It is just a match made in heaven, that I have brought into other kitchen musicals with return seasons.

My mum clipped a cream of cauliflower soup from a magazine about 10 years ago, and this gluten free, dairy free remount just might have a longer season than the original production. Just make sure you puree the nuts really well, and try to use a high speed blender to achieve the most creamy, airy consistency. I have had friends tell me their production did not run so smoothly.

This soup stands alone as a fantastic family dinner with a ball of grain or a piece of gluten free bread on a cold Winter’s night. But I think it is special, and so I always make it to share. After all, the best music is made making memories with friends. Give this soup an opening night at your kitchen, and let this cauliflower bloom! This soup is so easy and absolutely phenomenal! It is gluten free, dairy free, egg free, soy free and not to be missed. Trust me, if you are looking for blendsational soup recipes this one is a stunner!

**If you want this soup to taste exactly like mine, the vegetable stock/broth that you use is important. Not all stocks were created equal. They really do vary in quality and taste. I always use Massel vegetable stock, which I believe is superior in quality and flavor. Massel stocks are vegan, gluten free, lactose free, kosher and free of MSG. When I don't make my own home made stock (I really do need to post that recipe) I always use Massel stocks. I actually prefer to use the stock cubes so I can control the strength. I use 1 stock cube for every 2 cups of filtered water. 

Vegan Cream Of Cauliflower Soup

Creamy Cauliflower Soup - My Most Requested Recipe

  • 2 tablespoons olive oil
  • 2 teaspoons chopped garlic (about 2 cloves), plus more to taste
  • 2 cups (200g) chopped leeks (white parts only, from 2 or 3 leeks)
  • Celtic sea salt
  • 1 head cauliflower, chopped
  • 7 cups (1.65l) vegetable broth (I use Massel)
  • 1/4 cup (35g) raw unsalted cashews or 1/4 cup (35g) blanched slivered raw almonds, soaked 
  • 3 tablespoons chopped chives or a grating of nutmeg (optional; choose one, not both), to garnish
  1. In a large saucepan, heat the oil over medium heat and sauté the garlic, leeks, and 1/4 teaspoon of salt for about 3 minutes, until the vegetables are soft.
  2. Add the cauliflower and sauté for another minute.
  3. Add the vegetable broth, increase the heat to high, and bring just to a boil. Reduce the heat to medium and simmer for about 30 minutes, until the cauliflower is completely tender. Stir the mix periodically and mash the cauliflower with a wooden spoon.
  4. Remove the saucepan from the heat and allow the soup to cool slightly; stir in the nuts.
  5. Pour the soup into your blender in batches and blast on high for 1 to 2 minutes, until smooth and creamy.
  6. Return the soup to the saucepan and warm it over low heat. Stir in salt to taste.
  7. To serve, ladle the soup into bowls and garnish with either chopped chives or grated nutmeg.

Serves 6 as a starter, 4 as a main.

Tip: What Is A Grain Ball?

I like to supplement a bowl of blended soup with a scoop of cooked grain (day-old is best, as it sticks together). I prefer the protein-rich grains—quinoa, amaranth, and millet (they’re alkaline, too). But use any grains you like—brown rice, buckwheat, or (if you’re not gluten-free) pearl barley. Try cooking grains in vegetable broth or coconut milk, and/or adding some ginger, garlic, sea vegetables, herbs, and spices for an added boost of flavor.

Have to say, when I think of soup, cauliflower is not on my list of ingredients - but this works!  Great blend of ingredients!  Thanks!


Yes! This turns anyone into a cauliflower convert. Probably because it doesn’t taste like cauliflower! HA! Glad you enjoyed it :)

I’m having a hard time.  I must be stupid but I can’t even find how to ask these questions so I’m using reply.
1) Do you soak the cashews or only the almonds.  The way it reads, I’m not sure.  Soak in water?  How long?  Do you puree the nuts before adding to the mix or add them whole?  The way it sounds, you add them whole.  HELP!  We’re in the middle of making this soup and am on a very tight schedule.  Thanks

I had similar questions but I see she hasn’t responded to yours.

Sorry Karen, I am on a book tour right now, and can’t respond to comments immediately right now. Once you have cooked the leeks, then the cauliflower take the pot off the heat. Throw the cashews or almonds into the pot whole and allow the hot mixture to soften then for about 10 minutes while the soup is cooling somewhat. Then, ladle the soup in batches into your blender and blast on high for about 1 minute until smooth and creamy. I will revise the instructions to make it clearer.

Who would have thought!  The cashew cream for this soup really makes the dish something to write home about.  It is rich in flavour but not heavy like some of those normal creamy soups.  I cannot make enough of it!


Yes! I totally agree that the nuts add something really special to this soup.
You just cannot believe that something so simple taste so darn good!
So glad you enjoyed it.

One word - unbelievable! This is one of the best soups I have ever had in my life. I cannot believe it is so quick and so easy and so light and fluffy. This is going in my top ten soups of all time. Thankyou so much!


Oh Thankyou!
This is my all-time favourite soup, so that means a lot to me!!!

I don’t have that brand vegetable stock available where I live. Is the stock necessary?

No, you can use any broth in this recipe and the soup tastes great. It’s so easy, you can’t mess it up.

This soup is one of the best soups I have ever had. I gave it to some people for dinner the other night and actually looked like a good cook. A first for me!


LOL! Yes! This soup is a real showstopper!
Thanks for the lovely comment.
I am so glad you enjoyed this!

“I hate cauliflower! But I LOVE this soup” was what my son said when I served this up for dinner. This soup is just so good!


LOL! I LOVE it! Thanks for sharing :)

This soup is seriously divine. One of the best soups I have EVER eaten.



Thanks Kane!
I think so too :) He He He!

Wow….is all I can say. This soup is literally out of this world amazing.


Thanks Lizzie.
Yes - I think so too. AND - SOOOO easy!

I find this really hard to believe. How can this soup be so flavorful, so sweet? Someone made this for me and asked what I thought was in it. Well, it was sweet, so I assumed it had to have corn in it. Nope, I was told, guess again. Sweet potato? Not a chance. When I was told it had cauliflower, I was stunned. I’ve always hated cauliflower, but I LOVE this soup. If you’re looking for a great, easy recipe, try this, you won’t be sorry. Thanks Blender Girl!


LOL! I am so glad you enjoyed this.
It is a real winner!
You might be a cauliflower fan now!!!

A friend emailed me this through your recipe recommendation feature because I got as Vitamix for Christmas. I made it last night for my family and we were all, as you say it “in piggy heaven”. I cannot cannot cannot believe this soup does not have dairy in it. It is so smoothy, creamy and bursting of flavour. This soup is incredible. Thankyou Thankyou Thankyou for this quick easy recipe. Signed your new fan.


Thankyou Megan!
I am so glad we are connected in Vitamix piggy heaven. Enjoy that machine.
It will change your life!

This soup is incredible. It is so creamy and so full of flavour. I can’t believe it is that easy. Thanks Tess


Thanks Claire.
It kind of makes the soup taste better knowing it is that easy doesn’t it?! HA!

During this awful American winter this was such a lovely warm the tummy kind of soup. So smooth and creamy. Yum!


Yes! This soup is very comforting in the Winter.
LOVE soup season!

So smooth! Delicious.  Addictive i say had three bowls full… must stop so I have some left for later.


HA! Yes… does do that to you!
SO glad you enjoyed this soup!

Tess…this is literally one of the best soups I have ever tasted. It is so rich and creamy. I used the Massel stock cubes like you suggested and it was just incredible. The best part? It is SO easy. Thankyou so much for the suggestion. My family were so happy and already asking me to make it again.


WONDERFUL Melissa. I am so glad you enjoyed it. Aren’t the Massel stock cubes AMAZING?!
Glad this is a family favourite now!

This soup is incredible. It is as simple as that.


Great recipe.  Perfect meal with a ball of millet on top.  And I made mine without the almonds—still super great!  And may I just say, I think cauliflower is THE most versatile ingredient of all time?!


SO glad you enjoyed this.
Yes! I think this tastes great without the nuts too….and I TOTALLY agree. I use cauliflower as the base in SOOOO many things! Just INCREDIBLE!

Made this for dinner tonight.  My husband absolutely loved it as did I!  He had 2 bowls!  Keep the yummy recipes coming!!


Hey Jeannie,
Thanks for taking the time to comment here. I am so pleased you enjoyed this soup. It is my very favourite soup recipe and still make it all the time. It is such a winner.

I have a huge head of cauliflower from my garden and I am going to try this tonight.  Do you think it can be frozen and reheated?


Hey Sarah,
YES! I freeze this soup ALL the time and it just defrosts and heats up beautifully. ENJOY! This is my all-time favourite soup.

Oh, Tess this is amazing! I used 4 rustic potatoes instead of leeks because I didn’t have leeks. And it was so delicious! :) :)


Oh, I am SO pleased you enjoyed it! How wonderful :)

SO excited to try this recipe!!  It’s getting to be that time of the year :)  What type of broth do you use….low sodium, no sodium, or regular??  I would assume regular, if not specified otherwise, right?!  LOVE your site, it is awesome! :)


Thanks Christina. I really appreciate your lovely positive comments and support of my website. It is great to be connected :)
With regards to the broth, I always use Massel when I don’t make my own. But you can use any natural veggie broth you like.

Just made this and it is yummalicious!  Quick, easy, and made me feel hugged!


LOL! Oh, I LOVE that and I LOVE you!!! So glad you enjoyed this :)

This soup is heavenly…soooo addictive…love it..thank you for sharing the recipe…


Thanks Loubna,
I just love this soup too. It IS addictive and never fails to impress. When you use your Vitamix it is like eating cauliflower foam. SO good!

I’m doing a strict anti-candida diet for a MONTH and understandably have been a bit bored with my diet the last few days. This recipe didn’t have any ingredients on my no-no list and it was AWESOME! As I said over a bowl tonight: “This one’s a keeper!” Thanks!


I love it! Yes, this soup is a LIFESAVER on Body Ecology, and is just SO good for anybody. This is my all-time favourite soup. I am so glad you enjoyed it.

As a high raw vegan and body ecologist, this recipe ticks all the boxes including flavour, simplicity and the taste..well fantastically delicious.  Thank you for sharing.


Thanks Elaine.
Yes, this is my all-time favourite soup. It is SO easy and SO delicious, and such a LIFESAVER on BE. Thanks for taking the time to leave a lovely comment.

I just made this! It is delicious ! Creamy! About to cook some quinoa for the grain. Thank you!


So glad you enjoyed it. I LOVE a quinoa ball with this soup.

I have tried a couple of different cauliflower soup recipes, but I have to say that this is by far the best one that I have come across. Bookmarking this page for sure! Thanks so much for the recipe :)


That is lovely. Thankyou. I really love this recipe too. I was allowed to put 10 recipes from the site in my book and this was at the very top of my list. It is my most requested recipe…..and SO easy. Win Win. Enjoy :)

Excellent soup - How many calories in a cup?


Thanks. I don’t do nutritional profiling for my recipes. But, you can punch this recipe into third-party software such as nutrition data or cronometer.

Hi I am excited to try this recipe but am new to cooking with nuts, when you say to soak the nuts; how much liquid and for how long? Thank you!


Just enough liquid to cover the nuts, and soak for 8 hours or overnight.

Brianna - yes, cover the nuts with filtered water and soak for the prescribed amount of time. Cashews are a short soak nut, so only require 2 hours of soaking. Almonds require 8 hours. Read more here:
Thanks Diane.

I just bookmarked this recipe to make over the weekend! I can’t go a week without soup in my meal rotation. This looks great. Love the addition of the cashews for creaminess. I also love to add grains to my soup to add a bit of chew. Yum!


This sounds amazing and verified by all the comments.  Please give me instructions on soaking the nuts.  I have never used raw cashews or almonds in a recipe before that called for soaking.  How long would you suggest.


Cari - read more about soaking nuts and seeds here:
Cashews - 2 hours and Almonds - 8 hours

I can’t do nuts - any good substitution you recommend?? Thanks.


This soup tastes amazing without the nuts for allergies.

Love this recipe!!! My boyfriend and I can’t get enough of it!!!


Wonderful. I am so glad you are enjoying it.

It’s just a pity Massel use palm oil.


Feel free to use any broth you like in this recipe.

I am going to start a new religion based on worshipping this truly divine soup! I can’t believe it doesn’t have cream or butter. I’m not vegan, but this has definitely made me vegan-curious. Thank you!


Love it. Yes, this soup is a serious winner! So glad you enjoyed it.

Has anyone used a different vegetable stock other than the one recommended? I want to make this but I wasn’t sure how much of the goodness depended on the type of veggie stock used. Thanks!


You can use any broth to make this soup. I get more emails about this recipe from all over the world than any other recipe on the site. It’s the alchemy created between the cauliflower and the cashews that is the star of this recipe. Enjoy!

This looks delicious and I’d love to try it, but am not sure how much cauliflower to use.  Cauliflower comes in different sizes, so can you please tell me how much cauliflower to use in terms of cups or by weight, as in ounces?  Also can I substitute coconut oil for the olive oil?  And how long would this keep in the refrigerator?  Can this soup be frozen?  Thanks!


Joanne, I love this soup - I use 2 cauliflower heads because the organic ones are so small. I also freeze it and it’s just as great.

Thanks Eda. Yes, Joanne, this soup is so forgiving, it’s almost impossible to mess it up. Use 1 large head of cauliflower (or 8 cups cauliflower) or 2 small heads as Edna said. This soup freezes very well. You just may want to blend it again after defrosting and before reheating for the creamiest consistency. You can use coconut oil. But, it can bring in a slight coconutty flavor, which I find detracts from this blend. If you don’t want to use olive oil, I recommend grape seed oil. Enjoy!

Oh wow .. This is one of the best soups I’ve ever had. Used green onion instead of leeks and added some hot sauce during the simmer for an extra kick. Put it in the freezer for 15min before blending to avoid your blender top blowing off. Delicious !!


Awesome. Thanks for sharing your blend Carolyn. Yum!

What is a quinoa ball?  How to make it?


Sorry for any confusion. A quinoa “ball” is just a scoop of day-old cooked grain. You could use millet, rice, or anything else you like.

I ate four bowls in one evening. When you follow the recipe and then taste, you just can’t believe you just made it yourself, it’s so good it’s almost not plausible. It’s like eating soup from The Savoy.


Oh….I totally agree Jane. This soup is so easy and so delicious. It is my all-time favorite recipe. So glad you enjoyed it so much.

Wowee…this soup is scrumptious and so darn easy! I didn’t have any nutmeg or chives so I put a crunchy crostini on top and it was a nice addition. Thanks for this recipe, it is now one of my favorites!

Awesome! Thanks for sharing. Yum! :)

Thanks for sharing! My husband and I really enjoyed this soup and it will be a “keeper” in our family for decades to come.


Wonderful. I have been making this soup for over 25 years and it never gets old. Enjoy :)

This soup is DELISH!!  I was trying to copy one of my favorites soups that’s sold downtown, it is identical except the chef told me she adds a touch of truffle oil and salt- I did it and yep.  My most perfect and beloved soup.  Thanks so much for sharing this recipe!


Wonderful! Pleasure. Yes, it’s amazing with truffle oil!

I see you have cashews/or almonds in your list of ingredients.  When do you add them to the soup?  During or After cooking, when blending???


Sorry for the confusion Nancy. Once the soup has cooked and you are cooling it a little bit before putting it into the blender, throw in the nuts and stir them into the water to soften. Leave for 10 mins and then blend.

Looking forward to making this recipe for tonights dinner. It doesn’t say anything about soaking the nuts prior….Just wanting to make sure I don’t need to. TIA!


Oops! It does say soaked, but for how long?

For this soup, just throw them into the pot as the soup is cooling before blending. The hot broth will soften the nuts.

Thanks for this recipe. I’m coming off a coconut water fast and this is serving as one of my “back to solids” transitional foods (following herbal tea, broth, and previous soup).
It’s simmering now and while I do have a Vitamix I am going to have a go at using a hand blender right in the pot. If the nuts turn out to be problematic I’ll succumb and go to the 5200.
Imagine how tasty this is when you’ve not had anything to eat for 8 days:-)


Loved it! What a delicious way to break your fast!!!

I just made your soup and it was delish!! Thank you! my husband can’t believe it’s cauliflower and he loves it! WOW!!!!


If I want to use 2 heads of cauliflower, do you recommend I double all the other ingredients? Thanks


No, keep the onions and garlic the same. Just add slightly more broth to cover the cauliflower, and add just a few more nuts. Enjoy!

Made this last night and it was fantasic!! It was so pillowy soft and velvety, like the creaminess of half and half without the heaviness. I added 2 small zucchinis and blended in 1/3 c cashews instead of 1/4, and added 6TBS of nutritional yeast which added protien and gave it a slight cheesy flavor. Water sautéed the leeks to start and then added only 1TBS olive oil when I added the other veggies. I also added fresh Rosemary, fresh thyme, cayenne and white pepper. LOVE LOVE LOVE can’t wait to have this for lunch


Love your tweaks. Yum! Thanks for sharing.

This is by far the most delicious cauliflower soup ever. Yes, I agree - we always use Massel.


Oh, I am so glad you enjoyed it. This is such a keeper. Yes! Massel is just the best! I never use anything else.

I have tried all kinds of soup recipes and became discouraged since they rarely lived up to the tasting as good as the picture provided had you to believe.  This Cauliflower soup though is ABSOLUTELY DELISH!!!!!!!!  I am completely in LOVE and thrilled to have a vegetable soup choice to go to!  THANK YOU!!!!!!


Oh! So glad you loved it. It’s hard to believe something so simple can be so delicious. It’s been a staple in our house for years.

Add some Thyme!  so good!


Yes! Thyme is so amazing in this soup.

Can Roasted cashews work instead of raw? I only have roasted unsalted.. Thanks!


Unsalted roasted cashews are much more assertive than raw, and will bring a cashew flavor into the profile. If you like that, then yes. But, I don’t think it is as balanced. The alchemy created between the raw cashews and the cauliflower is just magic.

I cannot get over how yummy this soup is!! Thank you for sharing! Do you think I can follow the same recipe with broccoli and get similar results?


So glad you enjoyed it. To make a creamy broccoli soup use 2 cups onions or leeks, 2 teaspoons garlic, then add 1 cup cauliflower, 8 cups broccoli, and then broth, then bring to the boil and simmer just until the veggies are tender, then add 1/4 cup cashews. Delicious!

I can’t cook a thing I ve gone on a health kick found this recipe online didn’t have any leek so I used broccoli instead chucked a chilli in unreal all my mates think I’m a ledgend you have got me a winner


Fantastic! Thanks for sharing your tweaks! Love it!

kath walker, esq. - Sep 19, 2015 at 03:55am #

Sounds yumbo!  Can we substitute unsweetened coconut (or almond or cashew) milk for soaked nuts?  If so (hope, hope), how much & when do we add?  So excited to devour, here in California.


I also wonder about adding unsweetened almond milk as a substitute. I hope you area able to respond soon. Kath Walker, did you come up with an plan that worked for your recipe?

So sorry for my delay in responding. I don’t find that milks work as well. They are not rich enough, and water down the soup. Coconut milk is the thickest, and it takes over the flavor a bit. It’s the magic that’s created with the combo of the cashews or almonds with the cauliflower that is what makes this soup so spectacular.

I made this tonight, yummmmmmm! So delicious! The only thing I did differently was using coconut oil instead of olive oil but I can’t imagine it would have made much of a difference. It is thick, rich, creamy and great flavour! I made the cashews into a cream and then just stirred it in so I could use my immersion blender for the soup. Thanks so much :)


Fantastic. Thankyou so much for sharing about the coconut oil, and using the immersion blender with the cashews.

I too am now a fan of this soup but thought I’d share something that worked out beautifully. My 94 year old mother, who loves the color lavender, is a very finicky eater. I made this lovely soup using a purple cauliflower. She happily ate two bowls full!!


Oh, that would be so gorgeous. Thankyou for sharing!

Delish!!  And simple, fast, healthy.  Recommend the nutmeg AND lots of chives as a must.  I also threw in some chopped parsley and quinoa for one bowl (you can do this experimenting bowl by bowl).  That was so good.  Love this new staple.


Great tips. So happy you enjoyed this Claudia.

Can this be made days in advanced and refrigerated?


Absolutely. I do that all the time. It will keep the fridge for about 5 days. It also freezes really well, too. I defrost, and then put it back in the blender to get it really creamy again. Enjoy!

How long do soups usually last in the freezer?  I’m going to try it tomorrow.  Thanks!

I don’t keep them in the freezer for any more than 3 months. Some people will leave them in the freezer for 6 months. But, I find they get freezer burn and don’t taste very good when defrosted.

what lovely soup just made it yum


I made this for dinner last night and it was AMAZING. My partner was so impressed when I told him what was in it…he is a huge cream/butter fan.


Oh, I am so pleased. Yeah….this soup is a winner.

I’ve made this soup once before and absolutely loved it! I plan to make it again but don’t have enough leaks. Should I use a combination of onion and leeks or just onion?


Wonderful. I am so glad you’re enjoying it. This soup works fabulously with either leeks or onions. You don’t need both. So, use the leeks or 1 chopped onion which is about 2 cups diced. Enjoy.

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