This silky smooth Instant Pot Cauliflower soup is vegan, zero-oil, gluten-free and is the stuff of your dreams on nights when all you want to do is snuggle up under the blanket and watch a movie or two. Almost effortless, this soup is ideal for no-sweat meal prepping over the weekends.
Follow us on Pinterest for delicious pins. Join our Facebook group for more Instant Pot and Air Fryer Recipes.
Over the years, we have become a seasoned soup-lover. We love them so much that I can have them for any meal of the day. My favorite soups are cucumber gazpacho and this creamy Persian lentil soup. This winter, we have been eating (or is it drinking?) soups for dinner most days.
Jump to:
Watch how to make it here-
Our creamy cauliflower soup has become our favorite soup this year. It is healthy, light, silky smooth and flavor-packed.
5 reasons to make this soup:
- Goodness of cauliflower and turmeric.
- Vegan and gluten-free.
- Literally takes 10 minutes of prep.
- You can double this recipe in a pinch.
- Freezer and meal-prep friendly.
Enough has been said about this glorious soup. I cannot resist sharing the recipe any further.
Ingredients
This is an oil-free soup and uses vegetarian stock. Please read the variations section in the post for keto-friendly version.
Onions
White or yellow onions are my recommendations for an oil-free soup. Purple onions have a pungent flavor that lingers even after cooking it. In my experience, purple or red onions work best in recipes which call for sauteeing them.
Garlic
Loads of it! Because what is a soup without garlic, eh? Garlic cloves not only help in flavoring this soup but also masks the dominant cauliflower flavor. So, no skipping garlic, friends.
Ginger
If I am making soup, there is got to be ginger. Ginger adds an earthy flavor to this soup and also helps minimize the gassiness that cauliflower usually causes. Please do not add more ginger than mentioned here since ginger also tends to leave a subtle bitter aftertaste, when used more.
Cashews and hemp seeds
I have recently taken to adding hemp seeds to curries and soups. These protein rich and nutty seeds are great for thickening curries as well. I use them while grinding the spice paste for Kurma as well. So, I applied the same technique here and it was a hit. As for cashews, you can always use blanched almonds in its place.
Cauliflower
For this recipe, I picked out the leaves from the cauliflower and separated them into florets. I did not discard the stalks. You can also use precut cauliflower or frozen cauliflower to make this recipe. Please do not thaw frozen cauliflower. Just tip them in as is.
Turmeric
What is not to love about this golden spice? Indian cooking is incomplete without this and I have always added it to make pale dishes look attractive. The added nutrients are definitely a bonus. For this soup, this spice not just lends flavor but also makes it a beautiful yellow.
Stock
Since we eat plant-based meals most days, I have used vegan-friendly stock to cook this soup. You can use any stock of your choice but keep an eye out on the sodium levels.
If you cannot source stock, you can always use plain water. Just double the aromatics in this recipe. Vegetable broth is also another great alternative.
Aromatics
Cauliflower and thyme is a combination that hits the spot on so many levels. I have used fresh thyme, ground pepper and salt as aromatics in this recipe. If you cannot source fresh thyme, feel free to use dried thyme, zaatar or Italian herb seasoning.
Variations
Keto-friendly cauliflower soup
To make this keto-friendly, skip the cashews and used blanched almonds instead. You can also choose to skip the nuts completely and add soaked sunflower seeds and pepita instead.
Vegetarian cauliflower soup
Fancy a richer soup? Add a splash of double cream after blending the cooked cauliflower mixture. If you do this, remember to add more pepper or chili flakes.
Cauliflower and potato soup
You can also add potatoes to this soup. I recommend adding 100g of peeled and cubed potatoes along with the ingredients mentioned here. Since potatoes thicken the soup, you may have to add at least 1 cup more water than mentioned here to adjust the consistency.
Add other veggies
You can also add veggies like broccoli, celery, carrots or leeks to this soup. All these veggies work well in combination with cauliflower.
Serving suggestions
- Make it cheesy– add some grated sharp cheddar as a topping just before serving. My daughter loves this version and says she can have it everyday.
- Top it with roasted cauliflower or fried garlic. Both do wonders to this soup. Since I wanted to keep it oil-free, I did not add them.
- Serve this soup in a bread bowl or with some crusty bread that has been toasted in olive oil.
- Take the heat up a notch and sprinkle some Korean chili threads or classic red pepper flakes just before serving.
Meal prep, freezing and shelf life
Meal prep
You can chop the cauliflower and store it in a Ziploc bag or a reusable silicone bag until you are ready to cook it. The cauliflower should not have any moisture when you do this. Moisture in cauliflower tends to make it moldy.
Freezing and shelf life
To freeze leftovers, divide into smaller portions, transfer to freezer-safe boxes, label them with the date and freeze. Frozen cauliflower soup lasts for 3 months in the freezer. Just before eating, thaw at room temperature for 1 hour. Then, transfer to a sauce pan and reheat over gentle heat.
As always, like with any frozen food, please do not refreeze soup that has been thawed.
Recipe notes
- Please do not add any more stock than mentioned in the recipe.
- Blending this soup with an immersion blender is the easiest method. But if you do not own one, you can blend this in a regular blender as well.
- For making this soup, I used a small head of cauliflower. This gave me 1 pound of florets after picking out the leaves.
- While I have used fresh thyme, fresh parsley is also great in this soup. If you cannot source fresh herbs, use ¾ teaspoon of dried thyme or dried parsley for this soup.
Method
Cauliflower soup Instant pot
Like I mentioned earlier, all we need to do is dump the ingredients in, pressure cook and then blend. Let’s begin, shall we?
Add the ingredients
Insert the inner pot into the Instant Pot. Add the garlic, ginger, cashews, hemp seeds, turmeric, ground pepper and cauliflower florets. Pour in the stock and stir well to combine.
Instant Pot settings and timings
Ensure that the sealing ring has been fitted properly into the Instant pot lid. Close the Instant Pot and turn the VALVE to SEALING. Plug in the Instant Pot, press PRESSURE COOK MODE on HIGH PRESSURE and set the timer to 8 MINUTES.
Blending
As soon as the cooking cycle is complete, do a quick pressure release by turning the VALVE to VENTING. Please be careful while doing this. Now, open the lid and blend the cooked mixture to a smooth puree using an immersion blender. Stir in 1 cup water and mix well.
Simmering
Adjust the seasoning if needed and add the fresh thyme. Finish with a crack of black pepper and simmer on SAUTE MODE- NORMAL for 2 minutes. When done, serve piping hot.
Stovetop soup
If you do not own an Instant Pot, do not let that stop you from making this soup. You can either make this soup in a pan or in a regular stovetop pressure cooker as well.
Open pan method
To a 5 quart dutch oven or a similar heavy bottomed pan, add the garlic, ginger, onions, turmeric powder, pepper, cashews, hemp seeds, cauliflower, salt and stock. Stir well. Simmer on medium heat for about 20 to 30 minutes till the cauliflower is cooked through.
When done, remove from heat and blend to a smooth puree using an immersion blender. Adjust the consistency by adding 1 cup water if needed. Return the pan to heat and add fresh thyme and a crack of black pepper. Simmer on low heat for 4 to 5 minutes. Serve hot with toppings of your choice.
Pressure cooker method
To a 4 liter deep pressure pan, add the garlic, ginger, onions, turmeric powder, pepper, cashews, hemp seeds, cauliflower, salt and stock. Stir well. Close the pressure cooker and cook on medium heat for 1 whistle. Wait for pressure to release naturally.
When done, remove from heat and blend to a smooth puree using an immersion blender. Adjust the consistency by adding 1 cup water if needed. Return the pan to heat and add fresh thyme and a crack of black pepper. Simmer on low heat for 4 to 5 minutes. Serve hot with toppings of your choice.
📖 Recipe
Instant Pot Cauliflower Soup
Ingredients
- 8 cloves peeled and chopped garlic roughly 8 grams in weight
- 1 teaspoon grated ginger
- 1 cup finely chopped onions
- 8 cashews
- 1 tablespoon hemp seeds
- 1 teaspoon Turmeric powder
- 1.5 teaspoon Ground pepper
- Salt to taste
- 400 grams cauliflower
- 2 cups vegetable stock
- 1 cup water
Garnish
- 2 sprigs fresh thyme
- 1 teaspoon freshly cracked black pepper
Instructions
Add the ingredients
- Insert the inner pot into the Instant Pot.
- Add the garlic, ginger, cashews, hemp seeds, turmeric, ground pepper and cauliflower florets.
- Pour in the stock and stir well to combine.
Instant Pot settings and timings
- Ensure that the sealing ring has been fitted properly into the Instant pot lid.
- Close the Instant Pot and turn the VALVE to SEALING.
- Plug in the Instant Pot, press PRESSURE COOK MODE on HIGH PRESSURE and set the timer to 8 MINUTES.
Blending
- As soon as the cooking cycle is complete, do a quick pressure release by turning the VALVE to VENTING.
- Now, open the lid and blend the cooked mixture to a smooth puree using an immersion blender.
- Stir in 1 cup water and mix well.
Simmering
- Adjust the seasoning if needed and add the fresh thyme.
- Finish with a grind of black pepper and simmer on SAUTE MODE- NORMAL for 2 minutes.
- When done, serve piping hot.
Notes
- Please do not add any more stock than mentioned in the recipe.
- Blending this soup with an immersion blender is the easiest method. But if you do not own one, you can blend this in a regular blender as well.
- For making this soup, I used a small head of cauliflower. This gave me 1 pound of florets after picking out the leaves.
- While I have used fresh thyme, fresh parsley is also great in this soup. If you cannot source fresh herbs, use ¾ teaspoon of dried thyme or dried parsley for this soup.
- Instant Pot timings may vary based on geographic location.
- Nutritional values are provided here as courtesy. Please consult a certified nutrition expert for more information.
- For making this soup on the stovetop, please refer the blog post.
For Instant Pot & Air Fryer Recipes
Instant Pot timings may vary based on your geographic location. Air fryer settings and timings may vary based on the capacity and the model of the Air fryer.
Disclaimer
Nutrition values are provided here as a courtesy and are only a rough guide. Please consult a health care provider if you have any concerns.
Leave a Reply