Creamy Cauliflower Soup (Paleo with Vegan Option)

➡️ Jump to Recipe ⬅️

Creamy cauliflower soup made with coconut milk, bone broth, and cruciferous vegetables supports liver detox, estrogen balance, and anti inflammatory nutrition in a simple paleo vegan recipe.

Want a quick, super nutritious, dairy free paleo veggie soup? Try this creamy cauliflower soup that only requires a few ingredients.

I made up this soup recipe last night and didn’t measure any of the spices as I was making dinner, so the measurements (for the spices and the broth specifically) are rough estimates. I never measure anything as I’m cooking unless it’s specifically for recipe development, and I wasn’t planning to post this. But it’s just so good that I wanted to share it.

SO, dear reader, I invite you to use this recipe as a template and get creative with it! The vegetable measurements are accurate, and the broth and coconut milk aren’t that far off, meaning if you are a person who follows every recipe to the letter it will still turn out fine. But feel free to add a pinch of this or that, a spice blend you like. I love the Trader Joe’s salt free 21 spice blend (something similar available at Costco, pictured below). But you could try this with a teaspoon of curry, or add some thyme, or even a pinch of nutmeg. Cilantro would be good too! Let me know what you come up with.

One of my favorite spice blends! So versatile.

All you need for Creamy Cauliflower Soup

1 head cauliflower (roast it for a deeper flavor)
2 regular carrots or 1 large carrot
1 leek or 1/2 yellow onion
vegetable broth (for vegan), chicken or bone broth
olive oil
large soup pot (I love this one)
immersion blender (I LOVE mine but have heard good things about this one). You can use a regular blender too.
sea salt
freshly ground pepper

A little about this delicious and dairy free creamy soup: It’s chock full of all types of veggies that support liver detox. Sulfur-containing veggies like alliums and cauliflower particularly offer excellent liver detox support and aid in liver health. The cruciferous (in this case, cauliflower) are very good sources of indole-3-carbinol which assists in estrogen detox (read here why that is important). If you choose to use bone broth, you’ll reap additional benefits from the amino acids and collagen. You can make this soup vegan by using vegetable broth.

Side note: I am mid-kitchen remodel and basically made this soup on a camp stove. Success! It’s very easy; just chuck everything in a pot and simmer, then blend and season. The cauliflower turns silky smooth when blended, and the coconut milk adds to the creaminess. You can add more coconut milk and spices after you finish blending it til you achieve the perfect soup for your tastebuds.

NOTE: if you have more time, I recommend roasting the cauliflower, which gives this soup a deeper flavor. To do that, preheat oven to 425. Break apart and slice cauliflower. Layer parchment paper on a baking sheet and spread cauliflower on the sheet. Toss with about 1 tbsp olive oil and sprinkle with a little sea salt. Roast for about 30 minutes or until caramelized on the edges. Add to pot to simmer with carrot and onion and proceed as directed below.

Mary Vance (Certified Nutrition Consultant)

Creamy Cauliflower Soup

An easy, healthy, can-be-made-vegan, creamy comforting soup.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Ingredients Method

Ingredients

  

• 1 leek, sliced or 1/2 yellow onion, chopped
• 1 tbsp olive oil or butter
• 1-2 carrots, sliced
• 1 head cauliflower, sliced into florets
• 1-2 cups broth (chicken or veggie)
• 1/2 - 1 cup coconut milk
• sea salt to taste
• black pepper to taste (about 1/8 tsp)
• 1 tsp other spices you like curry, garlic powder, thyme, cilantro
• pinch of cayenne for a kick

Method

 

1. Chop and prep everything.
2. Heat olive oil in soup pot over medium-high heat til it shimmers.
3. Add chopped leek or onion and let it soften about 10 minutes.
4. Add carrots and cauliflower and a splash of broth to prevent sticking if needed. Let cauliflower brown a bit.
5. Add about 2 cups broth; bring to a low simmer; let simmer until all veggies are soft (can be easily pierced with a fork). Stir periodically.
6. Add ½ cup coconut milk to start (can add more later).
7. Add seasonings to taste: needs sea salt and pepper for sure. I added the spice blend (about 1 tsp) plus a dash of curry, which gave it a yellow color.
8. Blend everything with immersion blender until smooth. Taste to correct seasonings. If using a regular blender, blend in batches and be careful that the lid doesn't pop off from the heat.
9. You can add more broth and/or coconut milk at this point to achieve desired thickness.
10. Top with avocado if you want. A nice touch.

Tried this recipe?

Let us know how it was!

Frequently Asked Questions

Is this cauliflower soup truly dairy free and still creamy?

Yes, this cauliflower soup is completely dairy free while remaining rich and creamy. The texture comes from blended cauliflower and full fat coconut milk rather than cream or cheese. When pureed, cauliflower creates a silky base that mimics traditional cream soups without lactose.

Can this cauliflower soup be made vegan or vegetarian?

This recipe easily fits vegan or vegetarian diets. Simply use vegetable broth instead of chicken or bone broth. The cauliflower, coconut milk, garlic, and spices provide depth and body, so the soup remains satisfying, plant based, and nutrient dense without animal ingredients.

How does cauliflower support liver and hormone health?

Cauliflower is a cruciferous vegetable rich in glucosinolates and sulfur compounds that support liver detox pathways. These nutrients help the body process estrogen and other hormones efficiently. Supporting detox function may improve hormone balance and reduce inflammatory burden over time.

Is roasting the cauliflower necessary for flavor?

Roasting is optional but enhances flavor through caramelization. The high heat brings out natural sweetness and adds depth. If you skip roasting, the soup will taste lighter and more delicate. Both methods maintain the nutritional benefits and creamy consistency.

Can the spices and herbs be adjusted?

Yes, this soup is highly adaptable. Herbs like thyme or cilantro and spices such as curry, cumin, or garlic powder can be added to suit preference. Adjusting seasonings allows you to tailor flavor while keeping the anti inflammatory vegetable base intact.

Who benefits most from this type of soup?

This soup is ideal for people following paleo, dairy free, anti inflammatory, or whole food eating patterns. It supports digestion and liver health while remaining easy to prepare. It works well during gentle resets or when a light but nourishing meal is desired.

How should this soup be stored and reheated?

Store the soup in an airtight container in the refrigerator for several days. Reheat gently on the stove and add broth or coconut milk if it thickens. Adjust salt and spices after warming to maintain balanced flavor and smooth texture.

Pin it!