Creamy Cauliflower Mushroom Soup (Easy & Healthy)

A Simple, Nourishing Soup You’ll Make Again

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This cauliflower mushroom soup is one of my go-to recipes when I want something filling but light. It’s smooth, flavorful, and quick to make. I use everyday ingredients, and it turns out creamy without needing any dairy.

This version isn’t just a mix-and-blend recipe. I’ve adjusted the cooking method so each step adds real value. For example, browning the mushrooms and onions first creates a deeper flavor, and blending the cauliflower adds the right texture without extra thickeners.

What This Recipe Offers

• A clean, natural flavor with no cream

• Real nutritional value from both cauliflower and mushrooms

• Optional tweaks for vegan or protein-rich versions

• Practical tips based on common cooking mistakes

Definitions to Know

Cauliflower
A fiber-rich vegetable that becomes soft and creamy when cooked and blended. Low in carbs and high in vitamin C.

Mushrooms
A low-calorie ingredient with a natural umami flavor. I use cremini or button mushrooms, depending on what I have.

Broth
A simple stock made from vegetables or bones. You can use homemade or store-bought, but low-sodium works best.

Ingredients and Kitchen Tools

Ingredients List

Here’s what I use for a balanced flavor and creamy texture:

• 1 medium head of cauliflower, chopped into small florets

• 2 tablespoons olive oil or any neutral cooking oil

• 1 medium yellow onion, diced

• 3 garlic cloves, minced

• 300g mushrooms (cremini or white button), sliced

• 1 teaspoon dried thyme or 1 tablespoon fresh

• 4 cups vegetable broth, low-sodium preferred

• 1 teaspoon salt, or to taste

• ½ teaspoon black pepper, or to taste

• Optional: 2 tablespoons nutritional yeast or ¼ cup plant-based milk for extra creaminess

Kitchen Tools You’ll Need

Cutting Board
To prep the vegetables cleanly and safely.

Chef’s Knife
A sharp knife makes chopping cauliflower and mushrooms faster.

Large Pot or Dutch Oven
Choose one deep enough to hold the broth and vegetables.

Immersion Blender
Ideal for blending the soup directly in the pot. A standard blender also works—just cool the soup slightly before blending.

Ladle
Helps serve the soup neatly.

Step-by-Step Cooking Instructions

1. Sauté the Base

Heat oil in your pot over medium heat. Add onions and cook for 3–4 minutes until soft. Stir in garlic and sliced mushrooms. Cook for another 6–8 minutes until the mushrooms reduce and brown lightly.

2. Add Cauliflower and Season

Add the cauliflower florets to the pot. Stir in thyme, salt, and pepper. Let it cook for 2–3 minutes with the lid on to soften slightly.

3. Pour in Broth

Add the vegetable broth and bring to a boil. Once boiling, reduce the heat to low and cover. Simmer for 15 minutes, or until cauliflower is fork-tender.

4. Blend Until Smooth

Use an immersion blender to blend everything until creamy. If using a regular blender, let the soup cool for 5 minutes and blend in batches.

5. Adjust and Finish

Taste the soup and adjust salt or pepper as needed. For extra depth, stir in nutritional yeast or plant-based milk before serving.

Nutritional Information and Health Benefits

Nutritional Breakdown (per serving – approx. 1 ½ cups)

Note: Nutrient values are estimates based on typical ingredient quantities.

Why This Soup Is a Smart Choice

Cauliflower Mushroom Benefits

Both cauliflower and mushrooms have strong nutritional profiles that support a balanced diet.

Cauliflower

• High in fiber, supporting digestion

• Contains antioxidants like sulforaphane

• Naturally low in carbs and calories

Mushrooms

• Rich in B vitamins, especially niacin and riboflavin

• Contain selenium and copper, supporting immune function

• Provide natural umami flavor without sodium or fat

Customization Ideas

This soup is flexible and easy to adjust. Here are a few ways I switch it up depending on who I’m cooking for or what’s in my pantry.

To Add Protein

• Stir in cooked white beans or lentils after blending

• Add grilled chicken pieces or sautéed tofu cubes on top before serving

To Make It Creamier

• Add ¼ cup unsweetened plant-based milk (like oat or almond)

• Blend in 1 tablespoon tahini or cashew butter for richness

To Change the Flavor Profile

• Use rosemary or sage instead of thyme

• Add a pinch of smoked paprika for depth

• Finish with lemon juice or vinegar to brighten the taste

Storage and Serving Suggestions

How to Store the Soup

Refrigerator
Let the soup cool completely before transferring to an airtight container. It keeps well in the fridge for up to 4 days.

Freezer
Store in freezer-safe containers or silicone bags. This soup freezes well for up to 2 months. Thaw overnight in the fridge and reheat gently on the stove.

Reheating
Warm over low heat and stir occasionally. If the texture thickens too much, add a small splash of broth or water while heating.

How I Like to Serve It

This soup is satisfying on its own, but these additions make it a bit more special:

• Topped with crispy roasted chickpeas

• With a slice of toasted sourdough or garlic bread

• Alongside a green salad for a light dinner

• Garnished with fresh herbs like parsley or chives

Summary

This cauliflower mushroom soup recipe brings together simple ingredients and real flavor in a way that’s practical, nutritious, and easy to prepare. It’s creamy without needing dairy, hearty without being heavy, and flexible enough to match any dietary need.

Whether you’re cooking for a weeknight meal or prepping for lunch ahead of time, this soup checks all the boxes: quick, clean, and comforting.

Creamy Cauliflower Mushroom Soup

This creamy cauliflower mushroom soup is smooth, healthy, and full of flavor. Made without dairy or flour, it’s the perfect light meal that still feels hearty and comforting. Great for lunch, dinner, or meal prep.

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Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Light Dinner, Lunch, Soup

Cuisine: American, cauliflower mushroom soup, dairy-free soup, healthy soup, hearty vegetable soup, low-calorie soup, Plant-Based, vegan soup

Calories: 120

Ingredients Method Notes

Ingredients

  

• 1 medium head of cauliflower chopped
• 2 tablespoons olive oil
• 1 medium yellow onion diced
• 3 garlic cloves minced
• 300 g about 10 oz cremini or white mushrooms, sliced
• 1 teaspoon dried thyme or 1 tablespoon fresh thyme
• 4 cups vegetable broth low sodium preferred
• 1 teaspoon salt
• ½ teaspoon black pepper
• Optional:
• 2 tablespoons nutritional yeast
• ¼ cup plant-based milk oat or almond

Method

 

1. Prep the vegetables: Chop the cauliflower into small florets, dice the onion, mince the garlic, and slice the mushrooms.
2. Sauté the base: Heat oil in a large pot over medium heat. Add the onion and cook for 3–4 minutes until soft. Add garlic and mushrooms, and cook for another 6–8 minutes until browned.
3. Add cauliflower and seasonings: Stir in the chopped cauliflower, thyme, salt, and pepper. Cook for 2–3 minutes with the lid on.
4. Add broth: Pour in the vegetable broth. Bring to a boil, then reduce the heat and simmer for 15 minutes until the cauliflower is tender.
5. Blend the soup: Use an immersion blender to blend the soup until creamy. If using a countertop blender, let the soup cool slightly and blend in batches.
6. Final touch: Taste and adjust seasoning. Add nutritional yeast or plant milk if you want it creamier. Stir and serve hot.

Notes

• If you like your soup chunkier, blend only half of it and leave some texture.
• For extra protein, stir in a can of white beans after blending.
• If using a blender, make sure the soup isn’t too hot before blending—hot liquids expand and can cause spills.

FAQ

Can I make this soup without a blender?

Yes. If you don’t have a blender, you can mash the cauliflower with a potato masher for a chunkier texture. It won’t be as smooth, but it still tastes great.

Is this soup suitable for a vegan diet?

Yes. The base recipe is vegan if you use vegetable broth and skip dairy. You can also add nutritional yeast or plant-based milk for extra creaminess.

Can I use frozen cauliflower?

Absolutely. Frozen cauliflower works just as well. No need to thaw—just add it straight to the pot during cooking.

What’s the best mushroom variety for this soup?

I prefer cremini or button mushrooms for their mild flavor and texture. Shiitake can be added for a deeper, earthier taste.

How can I thicken the soup even more?

Blend a larger portion of the soup or add a small peeled potato during cooking. This will naturally increase thickness without using flour or cream.

Can I double the recipe?

Yes. Just make sure your pot is large enough to hold the extra volume, and extend the cooking time by a few minutes to ensure even softening.