Cauliflower and Potato Soup is satisfying, smooth and creamy. Using potatoes to provide a creamy texture, this soup is very nutritious, vegan and quick and easy to make. Ideal for a healthy lunch or dinner, this soup will become a new family favourite. Serve with some crusty bread for a hearty and comforting meal.
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Why we love this recipe:
We love soup recipes that are both simple to prepare and comforting and delicious to eat. My Cauliflower and Potato Soup is all of those things, along with being incredibly nutritious.
This soup also happens to be vegan and gluten-free, so it is suitable for many people with dietary requirements.
It is a great soup to make a big batch to have on hand – I like to have some in the freezer for a quick lunch or dinner option, or when I am just too tired to cook!
Even if you are not a lover of cauliflower as is, I am sure you will enjoy this soup – it really does have such great texture and flavour!
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Cauliflower – if you find that cauliflower is not in season, you can also use frozen cauliflower.
Potatoes – although any type of potato does work, I generally prefer to use a starchy variety or an all-rounder.
Brown/yellow onion and garlic– indispensable as a flavour base in this soup.
Olive oil – just a small amount to saute the vegetables. Coconut oil also works well.
Vegetable stock – you can make your own or use a commercial variety.
Fresh thyme and parsley – delicious fresh herbs add great depth of flavour. You can also use dried, but I would start with less as dried herbs can have much more potency.
Sea salt and pepper – to taste.
Step by Step Instructions:
- Roughly chop your onion and garlic. Heat up the olive oil in a large saucepan over medium heat. Add in your onion and sauté for 5 minutes. Then, add in the garlic and cook for a further two minutes.
- Add the cauliflower florets, potato, stock and thyme leaves.
- Cook until the vegetables are tender.
- Using an immersion blender or similar, blend until the soup is a smooth consistency. Check that the seasoning is to your liking.
Tips for Success and FAQs:
Make sure that the cauliflower and potato are cooked before attempting to blend them. It will be impossible to blend it smoothly if they are slightly undercooked.
You can use an immersion blender – I do. You will get a smoother, creamier texture if you use a blender. However, it is important to understand that blending hot liquids in a blender can be dangerous and could result in severe burns.
If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
Make this soup your own. The basic recipe is vegan and gluten-free and delicious as it is. However, if you do not have specific dietary restrictions you can tailor it to your own requirement.
If you would like a more creamy soup, drizzle some cream on top or dollop on some Greek yoghurt just before serving. Or you could sprinkle some grated parmesan on top or serve with some pieces of crispy bacon.
The soup will last for 3 days in the fridge.
Yes, soup is one of the best meals to make ahead because it freezes so well. Make a big batch and allow the soup to cool completely before storing in freezer-safe containers. The soup can be frozen for about 3 months. Be sure to label the container with the name and date – frozen objects can be difficult to identify.
Serving Suggestions:
Serve a warming bowl of Cauliflower and Potato Soup alongside one of these for an even more hearty and satisfying meal:
- Easy Spelt Focaccia
- Gluten-free Olive and Rosemary Focaccia
- Gluten-free Zucchini Muffins
- Mixed Seed Crackers
More delicious recipes for you to try:
Try some more of our favourite soup recipes next:
- Potato Soup
- Roasted Carrot Soup with Coconut
- Spiced Pumpkin and Sweet Potato Soup
- Broccoli and Potato Soup
- Roasted Capsicum Soup with Basil Oil
- Or, check out our collection of Easy Soup Recipes here.
More recipes featuring cauliflower:
Enjoy our delicious Cauliflower and Potato Soup, and be sure to let me know in the comments below when you have given it a try!
Alex xx
Cauliflower and Potato Soup
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
For the Soup:
- 2 tablespoon extra virgin olive oil See Note 1
- 1 large brown/yellow onion – roughly chopped
- 3 cloves garlic – peeled and chopped
- 500 gm (17 ounces) cauliflower – divided into florets See Note 2
- 2 medium potatoes – peeled and chopped
- 3 cups (750 ml) vegetable stock
- 2 teaspoon fresh thyme leaves
- sea salt and black pepper to taste
- ¼ cup fresh parsley leaves See Note 3
To Garnish: (optional)
- fresh parsley leaves
- finely grated lemon zest
Instructions
- Heat the olive oil in a large saucepan over medium heat.Saute onion about 5 minutes, stirring occasionally, but do not let it colour.
- Add garlic, saute about 2 minutes. Be careful it does not burn.
- Add the cauliflower, potato, vegetable stock and thyme leaves.Season with salt and freshly ground black pepper.
- Bring the mixture a boil, then reduce the heat, and simmer 15 minutes, or until the vegetables are tender.Remove the saucepan from the heat and add the parsley leaves. See Note 3.
- With a hand mixer, or in a blender, puree the mixture until smooth. See Note 4.Reheat in the saucepan, season to taste with salt and pepper. See Note 5.
- Add a little finely zested lemon rind and some chopped parsley to the top of each of the bowls. See Note 6.
Notes
- In Australia, the tablespoon is 20 ml or 4 teaspoons. In many other countries, the tablespoon is 15 ml or 3 teaspoons. You may have to adjust your measurements accordingly.
- You can also use the core of the cauliflower – just be sure to cut into small pieces, so it cooks evenly.
- Adding the parsley just before blending adds colour, flavour and nutrients.
- If you do use a blender for hot liquids, you must be careful. You will need to remove the central cap in the blender lid and then cover the lid with a folded tea towel to let the steam escape. Hold the lid on securely and blend on a low speed. This will allow steam to escape so that it doesn’t build up. Not doing this can pose a risk that soup may overflow out of the blender.
- Adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
- A little finely zested lemon and additional parsley is a delicious flavour booster, and adds a bright tone to the soup.
- Please note, the nutritional information is based on the recipe making approximately 6 cups. One cup is equal to 250ml. This does not include the garnish you serve with the recipe. The nutritional information is an estimate only.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
Denise
made this soup 3 times already, we all love it. By the way, put the leaves in as well for extra flavour
Alexandra Cook
Thank you, Denise! 🙂
Alex xo
Deborah
My diet is vegan, no salt, fresh whole foods, and the barest amount of fat/oil. I can’t use most recipes online as written, even if they’re vegan. But this one is such a simple collection of fresh ingredients, and so easy to throw together. Although I don’t use salt, the lemon zest, parsley and thyme perked it all up very well. Your mention about using the cauliflower core was right up my alley. I was glad to find a kindred spirit, and am eager to look at the rest of your site…
Alexandra Cook
Thank you for your kind words, Deborah.
I am so pleased you enjoyed this recipe. Alex xo
Gail Bloemink
Very easy to make and very tasty!
Alexandra Cook
Thank you, Gail 🙂
Natalie
Such a lovely soup. I’m adding this to my weekly menu. Thanks for this delicious recipe.
Alexandra
Thank you so much, Natalie!