Spain on a Fork > All Recipes > Soups & Salads > Creamy Cauliflower Soup – Without Cream | Healthy & Delicious Recipe
All Recipes, Soups & Salads / January 13, 2023

Creamy Cauliflower Soup – Without Cream | Healthy & Delicious Recipe

If you´re looking for a soup that´s filled with flavors, easy to make and healthy for you, look no further. This Creamy Cauliflower Soup is just that. It´s packed with goodness, made with simple ingredients and comes together in about 30 minutes.

Creamy Cauliflower Soup
My favorite part about this soup, is that no dairy is used. Yet you still end up with that beautiful creamy texture. Making this soup naturally vegan and gluten free. You can serve it either warm, at room temperature or even chilled.

Creamy Cauliflower Soup
Enjoy this creamy soup next to a garden salad and a bottle of Spanish wine for a complete and heartwarming meal. It will hold for up 5 days in the fridge and 3 months in the freezer.

Creamy Cauliflower Soup

TIPS & TRICKS to Make this Recipe: When boiling the cauliflower, just simmer for 5 to 10 minutes, or until just tender. If you overcook it, it will get mushy and your soup won´t have that beautiful creamy texture.

Creamy Cauliflower Soup

Key Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make this Creamy Cauliflower Soup

Creamy Cauliflower Soup
5 from 1 vote

Creamy Cauliflower Soup - Without Cream

Course Main Course, Soup
Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4
Calories 166 kcal
Author Albert Bevia @ Spain on a Fork


  • 3 tbsp extra virgin olive oil 45 ml
  • 1 onion
  • 4 cloves garlic
  • 1 leek
  • 1 zucchini
  • 1 head cauliflower
  • 1/2 tsp dried thyme .50 grams
  • 5 cups water 1200 ml
  • pinch sea salt
  • dash black pepper
  • handful fresh parsley
  • extra virgin olive oil for garnish


  1. Roughly chop the onion and garlic, thinly slice the white part of the leek (discard the leaves for this recipe), peel and cut the zucchini into large chunks, cut off the stem and remove the outer leaves from the head of cauliflower, then cut into 4 evenly sized pieces, break off into large florets, add them into a colander and rinse under water

  2. Heat a stock pot with a medium heat and add in 3 tbsp (45 ml) extra virgin olive oil

  3. After a couple minutes add in the onion, garlic and sliced leek, mix with the olive oil, after 4 minutes and the onion is translucent add in the zucchini, continue to mix together, after 3 minutes and the zucchini is lightly sauteed, add in the thyme and season with sea salt & black pepper, mix together, then add in the cauliflower florets and just enough water to barely cover the ingredients, raise to a high heat

  4. Once it comes to a boil, place a lid on the stock pot and lower to a low medium heat, simmer until the cauliflower florets are just cooked through, about 5 to 10 minutes (pierce one with a toothpick, if it easily goes in but with some resistance they are perfect), then remove from the heat

  5. Once the mixture has slightly cooled off, pour everything into a large fine sieve with a heat proof bowl underneath, add the vegetables back into the stock pot and reserve the liquid

  6. Transfer all the vegetables into a food processor, pulse until you form a puree, about 1 minute, with the motor still running start adding the reserved liquid, 1/2 cup (120 ml) at a time, until you reach the desired creaminess, I added 1 1/2 cups (340 ml), then season with sea salt and black pepper and run one last time to incorporate the seasonings

  7. Transfer into shallow bowls, drizzle each soup with a kiss of extra virgin olive oil and garnish with fresh parsley, enjoy!

Nutrition Facts
Creamy Cauliflower Soup - Without Cream
Amount Per Serving
Calories 166 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g13%
Polyunsaturated Fat 1g
Monounsaturated Fat 8g
Sodium 359mg16%
Potassium 651mg19%
Carbohydrates 15g5%
Fiber 4g17%
Sugar 6g7%
Protein 4g8%
Vitamin A 474IU9%
Vitamin C 84mg102%
Calcium 76mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Ravi

    I tried it today….very tasty 😋 . Thank you for recipe….I have been following your recipes for 2 years now…they are amazing

    28 . Dec . 2023
    • Spain on a Fork

      So happy to hear that! Thanks for the comment 🙂 Much love

      29 . Dec . 2023
  2. Grace M Ho

    5 stars
    Love the wholesome simplicity of this recipe!
    I may sneak a touch of Turmeric into it.
    Thank you!

    27 . Oct . 2023
    • Spain on a Fork

      Sounds great! Much love 🙂

      28 . Oct . 2023
  3. Ramya

    Cant wait to make this soon for me i never had creamy cauliflower soup without cream before perfect for raining days in Singapore and after office meals love your recipes as always brightens up my day everyday after work

    13 . Jan . 2023
    • Spain on a Fork

      Sounds great Ramya! Have a great weekend 🙂 Much love

      14 . Jan . 2023

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