Instant Pot Creamy Cauliflower Soup — Vegan & Low-Calorie

Recipe highlights:

• Delicious and creamy: rich texture without dairy.
• Fast and easy: the Instant Pot version cooks in about 10 minutes.
• Healthier than canned options: lower in sodium and free of added sugars; naturally vegan, gluten-free, dairy-free, paleo-friendly, and Whole30 compliant when using vegetable broth.
• Stovetop instructions included: a simple alternative if you don’t have an Instant Pot.

Ingredients:

See the recipe card below for exact measurements.

Jump to the Recipe

• Produce: cauliflower, onion (white, yellow, or sweet), and garlic.
• Liquids: full-fat coconut milk and broth (chicken or vegetable).
• Raw cashews: blended with coconut milk to create a rich, creamy base — use raw, not roasted.
• Spices: sea salt, ground black pepper, and ground cumin.

Recipe variations and add-ins:

• Vegan: use vegetable broth instead of chicken broth.
• Garlic substitute: garlic-infused olive oil works if you prefer not to use fresh cloves.
• Thinner soup: add extra coconut milk or broth to reach your desired consistency.

How to make Instant Pot cauliflower soup:

1. Step 1: Chop the cauliflower into florets and add them to the Instant Pot.

2. Step 2: Add the remaining ingredients (onion, garlic, coconut milk, cashews, broth, and spices) to the pot.

3. Step 3: Seal and cook on high pressure for 10 minutes. Release pressure (quick or natural release), then blend with an immersion blender until smooth.

4. Step 4: Let the soup cool slightly, then serve and enjoy.

To make on the stovetop:

Combine all ingredients in a large pot and bring to a boil over medium-high heat. Reduce heat and simmer for about 25 minutes, until the cauliflower is tender. Turn off the heat and blend the soup with an immersion blender or transfer in batches to a regular blender until smooth. Adjust seasoning and serve.

Top tips:

• If you don’t have an immersion blender, a high-speed blender works well — blend in batches and be careful with hot liquids.
• Serving ideas: This soup pairs nicely with gluten-free cornbread, almond flour biscuits, a simple salad, or a sandwich.
• Storage: Refrigerate leftovers in an airtight container for up to 5 days, or freeze for up to 3 months.

Raw cashews create a naturally creamy texture and a subtle sweetness when blended with coconut milk. They thicken and enrich the soup without dairy.

Cauliflower can have a bitter edge if it’s the dominant flavor. Using broth and coconut milk adds savory and sweet notes that balance any bitterness. Adjust seasoning to taste.

Blending raw cashews into the soup is an effective way to thicken it and add body. Cooked cauliflower also becomes creamy when pureed thoroughly.

Graininess usually means the soup needs more blending. Blend until smooth using an immersion blender or a high-speed blender for the creamiest result.

Yes — blend in batches and allow steam to escape to avoid pressure buildup. Use caution with hot liquids.

This recipe is not keto; it contains a moderate amount of carbohydrates per serving and is better suited for other low-intake plans.

If you try this recipe, consider saving it for later or sharing a photo — it’s a simple, nourishing option for weeknights and chilly days.