That Girl Cooks Healthy

  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
menu icon
go to homepage
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
subscribe
search icon
Homepage link
  • Home
  • About Me
    • FAQ/Disclaimer
    • Privacy Policy
    • Work With Me
  • Recipe Index
  • Useful Articles
  • 7 Day Detox Juicing Meal Plan
×
BLANK » Recipe Index » Soups

Vegan Instant Pot Cauliflower Soup

October 7, 2020 by Charla 18 Comments

Jump to Recipe Print Recipe
long soup pin
short soup pin

Satisfy your tastebuds during the cold snap with this winter warming  roasted cauliflower soup. A plant based soup that's super simple using only a handful of ingredients. - instant pot and stove top option!!

soup in a green bowl

I'm so excited to share this recipe with you because it's one that I make often and doesn't need a lot of ingredients to yield these results.

You have the liberty of making it via stovetop or using your instant pot - the best of both worlds!

I used to scoff at the idea of cauliflower soup, trust me I really did. I couldn't quite fathom pureeing cauliflower florets into soup, don't ask me why I just couldn't gasp the idea of doing so.

All that changed when I jumped on the Cauliflower Rice bandwagon. After making this low carb, low in fat not to mention grain free mock rice which actually tasted darn good might I add, I wanted to explore the idea of making some soup.

I've been making this recipe every single fall and winter time consecutively so thought it was about time that I shared it with you all.

Speaking of the fall, you may want to check out these hot beverages like my Orange Hot Chocolate , Pumpkin Spice Hot Chocolate and White Hot Chocolate.

Also, Don't forgot to check out my winter warming Caribbean recipe recommendations too.

The secret to the most amazing tasting cauliflower soup isn't in the seasoning, that simply compasses the foundations. It's actually roasting your cauliflower first, trust me it's a game changer for sure.

If you have no desire to roast your cauliflower first, maybe you're pushed for time or can't be bothered then I'm going to be blunt and advise you to skip this recipe because I can't stress how important is it to do the aforementioned.

Ingredients you need

ingredients for the cauliflower soup

Reason to roast your vegetables

Have you ever tasted roasted vegetables and wondered why they taste so good?

The simple reason is because the dry heat from the oven helps to intensify their natural flavour and yield their sweetness.

Some good examples of roasted vegetables are brussel sprouts, sweet potato, parsnip and broccoli.

Of course it's not just the dry heat that creates this chemical reaction. The use of oil (a liberal amount not too much or too little), high oven temperature and cutting the vegetables the same size.

Similar to why it's recommended to saute the onions and garlic. These are base ingredients for most recipes by doing so you will bring out the flavour and sweetness.

I'm sure by now this is all making sense and the dots are connecting. Us food bloggers aren't just stating these things for the hell of it, there's an actual method to this madness.

Two bowls of soup with spoons

Why you should make this recipe

  • Comes with duo instructions - instant pot or stove top
  • Cauliflower is healthy and wholesome and dirt cheap
  • It's perfect to have during the fall or winter
  • You can freeze any leftovers
  • You only need a handful of ingredients to make this soup
  • No cheese is required
  • Suitable for most dietary requirements

The steps

steps 1-6 of roasting and pureeing the soup

  • Preheat the oven to 200c/400f/gas mark 6
  • Place your cauliflower pieces on a greased baking tray with parchment paper. Evenly distributing them as not to overcrowd.
  • Roast the cauliflower in the oven for roughly 25-30 minutes or until the edges are golden, turning half way through.
  • Once they have roasted set them aside.
  • Switch your instant pot on and select the "saute" button and wait for it to display "hot" before adding your olive oil, onion and garlic then proceed to saute until soft and translucent.
  • Quickly add the roasted cauliflower pieces, broth, coconut milk along with paprika, thyme, black pepper and pink salt then press the "cancel" button.
  • Place the lid on and flick the knob to "sealling" then set to pressure cook on high and adjust +/- to 5 minutes.
  • Once the cooking time is over do a quick release (flick the knob to venting).
  • Grab your immersion stick or use a blender to puree your soup.
  • Do a taste test and adjust for seasoning (if required).

Stove top version

  • Preheat the oven to 200c/400f
  • Line a baking try with parchment paper, apply oil and place the cauliflower pieces with enough room (don't overcrowd).
  • Roast the cauliflower for 25-30 minutes or until golden.
  • On medium heat, add oil to a medium sized saucepan and saute the onion and garlic until translucent and soft.
  • Add the roasted cauliflower, broth, coconut milk and seasoning (thyme, paprika, pink salt)
  • Simmer on the stovetop for 5 minutes on low heat.
  • Use an immersion blender or transfer the contents to a blender to puree.
  • Taste test and adjust for seasoning if required.

Notes and tips

  • Make sure to check out my Homemade Vegetable Broth recipe.
  • Cut your cauliflower into equal sizes.
  • Don't cut too small or it will burn instead of brown/roast too quickly and not too chunky either.
  • Make sure not to overcrowd your baking tray and leave enough room to flip them over.
  • Use a nut milk like Coconut Milk, Almond or Cashew to yield a creamy consistency
  • Be sure to use a big cauliflower not small one or this may impact the overall result of your soup (thin consistency).
  • Freeze any leftovers or refrigerate for up to 5 days.
  • Use fresh cauliflower for best results however frozen can be used if completely thawed out prior to roasting (roasting time may also take longer too).

close up of the soup

More instant pot soup recipes to try

  • Creamy Vegan Mushroom Soup
  • Vegan Split Pea Soup
  • Spicy Cabbage Detox Soup
  • Chestnut Pumpkin Soup
  • Cuban Black Bean Soup
  • Pumpkin and Sweet Potato Soup
  • Carrot and Ginger Soup
  • Asparagus Soup

**Don't forget to comment below and star rate if you have tried my recipes. Let's be friends and engage on Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

bowl and a half of soup

Vegan Instant Pot Cauliflower Soup

This delicious cauliflower soup made in your instant pot or even stove top is what you need this winter.
5 from 8 votes
Print Pin Rate
Course: Soup
Cuisine: American, British
Prep Time: 5 minutes minutes
Cook Time: 35 minutes minutes
Total Time: 40 minutes minutes
Servings: 2 people
Calories: 116kcal
Author: Charla

Ingredients

  • 1 large head of cauliflower chopped into pieces
  • 1 can of coconut milk (2 cups or 400ml)
  • 1 cup vegetable broth/stock 250 ml, see notes for recipe link
  • 1 small onion chopped
  • 4 garlic cloves minced
  • 1 teaspoon paprika sweet, smoked - your choice!!
  • 1 teaspoon black pepper
  • 1 teaspoon thyme dried or stems removed
  • 1 teaspoon pink salt add more if needed to taste

Instructions

  • Preheat the oven to 200c/400f/gas mark 6.
  • Place your cauliflower pieces on a greased baking tray with parchment paper. Evenly distributing them as not to overcrowd.
  • Roast the cauliflower in the oven for roughly 25-30 minutes or until the edges are golden, turning half way through.
  • Once they have roasted set them aside.
  • Switch your instant pot on and select the "saute" button and wait for it to display "hot" before adding your olive oil, onion and garlic then proceed to saute until soft and translucent.
  • Quickly add the roasted cauliflower pieces, broth, coconut milk along with paprika, thyme, black pepper and pink salt then press the "cancel" button.
  • Place the lid on and flick the knob to "sealling" then set to pressure cook on high and adjust +/- to 5 minutes.
  • Once the cooking time is over do a quick release (flick the knob to venting).
  • .Grab your immersion stick or use a blender to puree your soup.
  • Do a taste test and adjust for seasoning (if required).

Stove top version

  • Preheat the oven to 200c/400f
  • Line a baking try with parchment paper, apply oil and place the cauliflower pieces with enough room (don't overcrowd).
  • Roast the cauliflower for 25-30 minutes or until golden.
  • On medium heat, add oil to a medium sized saucepan and saute the onion and garlic until translucent and soft.
  • Add the roasted cauliflower, broth, coconut milk and seasoning (thyme, paprika, pink salt)
  • Simmer on the stovetop for 5 minutes on low heat.
  • Use an immersion blender or transfer the contents to a blender to puree.
  • Taste test and adjust for seasoning if required.

Notes

  • Make sure to check out my Homemade Vegetable Broth recipe.
  • Cut your cauliflower into equal sizes.
  • Don't cut too small or it will burn instead of brown/roast and quickly and not too chunky either.
  • Make sure not to overcrowd your baking tray and leave enough room to flip them over.
  • Use a nut milk like Coconut Milk, Almond or Cashew to yield a creamy consistency
  • Be sure to use a big cauliflower not small one or this may impact the overall result of your soup (thin consistency).
  • Freeze any leftovers or refrigerate for up to 5 days.
  • Use fresh cauliflower for best results however frozen can be used if  completely thaw out prior to roasting (roasting time may also take longer too).

Nutrition

Calories: 116kcal | Carbohydrates: 24g | Protein: 7g | Fat: 1g | Saturated Fat: 1g | Sodium: 1723mg | Potassium: 990mg | Fiber: 7g | Sugar: 9g | Vitamin A: 817IU | Vitamin C: 145mg | Calcium: 87mg | Iron: 2mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Soups

  • A bowl of soup in a white dish
    Spicy Chicken Soup Recipe
  • Vegan Roasted Red Pepper Tomato Soup
  • a bowl and a half of soup
    Vegan Pea Soup (Stovetop + Instant Pot)
  • Mushroom soup in a bowl
    Creamy Vegan Mushroom Soup Recipe (Stove or Instant pot)

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Leesa says

    July 23, 2024 at 3:20 am

    5 stars
    DELICIOUS!! The only thing I did different was sauté the onions and garlic in water, but this was a HUGE hit! And so quick to make! Roasting the cauliflower was a GREAT idea! Yummy! This is definitely I Going to be made regularly around here! Thank you!

    Reply
    • Charla says

      July 23, 2024 at 6:44 am

      Aww thank you so much for the positive feedback Leesa.

      Reply
  2. Susan Radke says

    May 28, 2023 at 1:56 pm

    Can you substitute almond milk for coconut milk?

    Reply
    • Charla says

      May 28, 2023 at 1:58 pm

      Hi Susan, yes absolutely, go for it!

      Reply
    • Susan Radke says

      May 28, 2023 at 1:58 pm

      Oops…just saw in the notes that you can use almond milk instead of coconut milk. Will do!

      Reply
      • Charla says

        May 28, 2023 at 1:59 pm

        No Problem! Always have to help! Enjoy!

        Reply
  3. Laina says

    December 01, 2020 at 10:15 pm

    How many cups of cauliflower do you think a large head equals?

    Reply
    • Charla says

      December 01, 2020 at 10:39 pm

      At a very good guess I would say 3-4 cups. I hope that helps!

      Reply
  4. Anita says

    October 07, 2020 at 9:35 pm

    5 stars
    The roasting part takes the most time, but the soup itself is done in minutes! Love how creamy and how flavorful the soup is.

    Reply
    • Charla says

      October 07, 2020 at 10:16 pm

      Thanks Anita. I totally agree, it's time consuming but worth it.

      Reply
  5. Lizet Bowen says

    October 07, 2020 at 9:26 pm

    5 stars
    So good! yes, roasting the veggies first makes a huge difference on this soup. So yummy.

    Reply
    • Charla says

      October 07, 2020 at 10:15 pm

      Thank you and glad you agree too Lizet!!

      Reply
  6. Katie says

    October 07, 2020 at 9:07 pm

    5 stars
    Looks delicious, can't wait to try this one!

    Reply
    • Charla says

      October 07, 2020 at 9:09 pm

      You are welcome Katie. Enjoy!!

      Reply
  7. Christian Guzman says

    October 07, 2020 at 8:44 pm

    5 stars
    Cauliflower is one of my mom's favorite things. I can't wait to surprise her with this recipe. It look so easy. She's going to love it!

    Reply
    • Charla says

      October 07, 2020 at 8:46 pm

      Thanks Christian. I promise mom will love this one!!

      Reply
  8. Emily Liao says

    October 07, 2020 at 8:42 pm

    5 stars
    Loved how easy this was to make in the instant pot! It was so creamy and delicious.

    Reply
    • Charla says

      October 07, 2020 at 8:44 pm

      Thank you Emily. Glad you enjoyed it!!

      Reply
5 from 8 votes (2 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




a picture of Charla

Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

About me

Popular

  • 2 glasses of okra water in a glass.
    How to Prepare Okra Water

  • Stewed tofu in a frying pan
    Brown Stew Tofu

  • A stack of green pancakes with fruit
    Banana Spinach Pancakes

  • 2 glasses of mauby with ice
    Homemade Mauby Drink (Caribbean Bark Beverage)

  • 2 glasses of smoothie
    Pineapple Banana Orange Smoothie

  • two bowls of pudding with garnish.
    Quinoa Pudding (Dairy free, Vegan, GF)

As Featured In

Footer

↑ back to top

Featured In

About

  • Privacy Policy

Contact

  • Contact
  • FAQ

Copyright © 2025 That Girl Cooks Healthy

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.