Cauliflower soup in a white bowl and topped with small pieces of roasted cauliflower and bright green parsley. The bowl is on a wooden board. On the side, there are a spoon, 2 pieces of bread and a grey hand towel.
Small bites, soups and salads

Creamy vegan cauliflower soup with quinoa

You only need simple ingredients to make this creamy vegan cauliflower soup and dinner will be ready within 30 minutes. And oh, it is so flavorful! Don’t be fooled by the short list of ingredients: their combination is shockingly amazing!

Blended soups are my go-to meal I prepare when I want something quick yet healthy for dinner. I can clean up my fridge using the veggies forgotten behind and it always turns out delicious.

And there is something special about cauliflower. You can make just about anything with this vegetable these days: cauliflower rice, cauliflower pizza crust, cauliflower pasta sauce, cauliflower steak and so much more. But today I stuck with the simplest yet most delicious way to prepare cauliflower: creamy soup!

Displayed are the ingredients needed to make a creamy vegan cauliflower soup: cauliflower, white onion, 3 cloves of garlic and white quinoa in a small bowl. All the ingredients are displayed on a plate with head over shot.

Why you will love this creamy vegan cauliflower soup


This soup is packed with cauliflower. Lots of cauliflower.

This cruciferous vegetable is a rising star in the nutrition world and for a good reason. It is high in fiber and contains plenty of B and C vitamins, among many other important nutrients.

Also, like many other crucifers, this veggie is known for its powerful anti-cancer proprieties, thanks to the loads of phytonutrients and anti-oxidants it provides. So go ahead and throw cauliflower in your grocery cart every week!

This soup also contains quinoa to not only help thicken the soup, but to bring valuable nutrients like fiber, proteins, minerals and vitamins to the meal.

Easy to make

No need for a special trip to the grocery store to make this recipe. You will only need onion, garlic, cauliflower, white quinoa, veggie broth and salt to make it.

Everything is cooked in the same pot and blended together. Simply add bread or crackers on the side and you made a full weekday meal within 30 minutes.

Great flavor with barely any effort

Have you tried to simply roast cauliflower in the oven? It is so tasty. I am always happily surprised by the amazing flavors coming from cooking cauliflower.

Blending cooked cauliflower with a few other simple ingredients and it’s like magic is happening. The taste of raw cauliflower loses its almost spicy flavor and shines with a sweet and nutty deliciousness.

Creamy cauliflower soup in a white bowl and topped with small pieces of roasted cauliflower and bright green parsley. A spoon is in the soup and on the side, there are 2 pieces of bread.

Modification to this recipe: make it your own!

You can change or add a few things to personalize this soup to your taste.

#1: Add spices

Chopped fresh thyme or rosemary would be great in this soup. Also try adding a hint of nutmeg for a subtle nutty twist. A sprinkle of nutritional yeast would also make this soup a little cheesy, yum.

#2: Adjust the texture

This soup is meant to be on the thicker side, but you can easily adjust how thick you want it to be. Simply add more broth to the blender if you feel like having a thinner soup and blend again for a few seconds.

Also, this recipe calls for blending the whole pot of vegetables to reach a super smooth soup. If you would rather keep some texture, then blend only half of it or use an immersion blender and keep some chunks of vegetable in the mixture.

#3: Add toppings

When serving, have fun garnishing the soup with tasty ingredients: a drizzle of non dairy milk, fresh herbs, freshly ground black pepper, garlicky croutons, green peas or corn, etc. This not only will add extra flavor and texture, but will also make the soup look more appetizing.

Does this creamy vegan cauliflower soup freeze well?

Yes! This recipe makes lots of soup, so don’t hesitate to freeze the leftovers. Store it in a air tight container in the freezer for up to 3 months.

When you want to eat the soup, let it thaw in the fridge overnight before reheating it, either in the microwave or on the stove.

Sometimes the solid vs liquid of creamy mixtures like soups or creamy pasta sauces can separate in the thawing process. If this happens, simply blend again for a few seconds after thawed and it will gain its initial delicious creamy texture.

Cauliflower soup in a white bowl and topped with small pieces of roasted cauliflower and bright green parsley. The bowl is on a wooden board. On the side, there are a spoon, 2 pieces of bread and a grey hand towel.

You might also like these creamy soups

Red curry and carrot soup
Broccoli velouté
Vegan cold cucumber soup with avocado and basil

I hope you will love this soup as much as I do! If you try it, please leave a comment below and rate the recipe to let me know how it was.

And let’s stay in touch with Instagram, Pinterest and Facebook. Also, don’t forget to subscribe to my newsletter to be sure not to miss any updates!

Cauliflower soup in a white bowl and topped with small pieces of roasted cauliflower and bright green parsley. The bowl is on a wooden board. On the side, there are a spoon, 2 pieces of bread and a grey hand towel.
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5 from 1 vote

Creamy vegan cauliflower soup with quinoa

The perfect harmony of a few simple ingredients makes this creamy vegan cauliflower soup so tasty. Healthy and freezer friendly, combine this soup with crusty bread to make it a perfect quick weekday dinner.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Appetizer, Soup
Cuisine: American
Keyword: gluten-free, Low in fat, Vegan
Servings: 6
Author: plantbasedjess


  • Blender


  • 1 onion roughly chopped
  • 3 cloves of garlic crushed or sliced
  • 2 heads of cauliflower roughly chopped
  • 1/2 cup white quinoa
  • 6 cups veggie broth or more for a thinner texture
  • 1/2 cup non dairy milk plus more for serving if desired
  • 1 tsp salt or to taste


  • Warm a large pot on medium-high heat. Add the onion and cook for about 7-8 minutes or until softened. Use a small amount of oil or water to keep them from burning.
  • Then, add the garlic and cauliflower and cook for 5 more minutes. Again, splash with a little water once in a while so the veggies don't burn.
  • Add the quinoa and broth, stir and cook for about 15-20 minutes or until the quinoa is cooked through. Keep covered.
  • Add the milk and salt to the pot and stir well.
  • Transfer the mixture to a blender and blend until smooth. You might need to blend the soup in a few batches.
  • Taste and adjust the seasonings.
  • Leftovers will stay good in the fridge for up to 4 days and in the freezer for up to 3 months.


If you prefer a thinner soup, simply add more veggie broth to the blender.
Add thyme, rosemary or nutritional yeast to the soup for a personalized version. If using dried herbs, then add them with the onion. If using nutritional yeast, then add it to the pot when the veggies are all cooked.
You can also use an immersion blender or only blend half of the soup if you want to keep some texture.

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  • Linda

    5 stars
    This soup was delicious !! I made it tonight with a big beautiful local PEI cauliflower– the soup was creamy and smooth and I loved the addition of quinoa in this recipe. Lots leftover for the next couple of days! Thanks so much for another great recipe!

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