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A creamy cauliflower mushroom soup served in a neutral-toned ceramic bowl on a wooden table

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
Cook Time 25 minutes
Total Time 35 minutes
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.