Vegan Instant Pot Cauliflower Soup

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!!

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

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.

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

• 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).

More instant pot soup recipes to try

**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.**

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 7 votes

Print Pin Rate

Course: Soup

Cuisine: American, British

Prep Time: 5 minutes

Cook Time: 35 minutes

Total Time: 40 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

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