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No Cream and Cheese Creamy Cauliflower Soup

Cream of cauliflower soup. It is healthy, vegan and gluten free. Know the secret ingredient that makes it creamy and healthy
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Servings: 4
Calories: 140kcal


  • 1 medium head cauliflower cut into 1" to 1 1/2" florets
  • 1 medium onion
  • 2-3 cloves garlic minced
  • 2 small potatoes (boiled or microwaved)
  • 1/4 cup cashew cream
  • 5 cup water or chicken or vegetable stock
  • 1 tsp avocado oil (or other cooking oil)
  • salt and pepper
  • some finely chopped parsley (optional for garnish)
  • some chili flakes (optional for garnish)
  • bread toast (optional)


  • Heat oil in a large pot on medium heat. Add garlic and sauté until fragrant for about 30 sec.
  • Add onion and cook until translucent for 2-3 min.
  • Then add cauliflower florets and sauté for about 10-15 min or until tender. Let it cool for sometime.
  • In a blender or food processor, puree the cauliflower and cooked potatoes with some water.
  • Add back pureed cauliflower to the pot. Add remaining water and bring mixture to boil.
  • Once boiled, add cashew cream and season with salt and pepper. Then simmer the mixture on low heat for about 5 min.
  • Garnish with fresh parsley and some chili flakes. Serve warm with whole wheat bread toast.


To make cashew cream at home, soak 1/3 cup of cashews in warm water for 1-2 hr. Then blend the soaked cashews with 2-3 tbsp milk into a fine creamy paste.


Calories: 140kcal