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    Urban Bliss Life » All Recipes » Soup Recipes » Cauliflower Carrot Soup

    Published: March 5, 2018 / Updated: December 26, 2022 by Marlynn Jayme Schotland · This post may contain affiliate links.

    Cauliflower Carrot Soup

    61 shares
    Jump to Recipe Print Recipe
    Vegan cauliflower soup

    This creamy Cauliflower Carrot Soup is a nutrient-rich dish that takes less than 30 minutes to make. Perfect for soup weather, or whenever you need a quick lunch or easy light dinner recipe.

    white bowl filled with Cauliflower Carrot Soup and topped with chopped cauliflower, carrots and parsley.

    My vegan cauliflower carrot soup recipe came about when I discovered a head of cauliflower that I had forgotten I purchased a few days prior, and I wanted to try something different.

    I love making cauliflower rice, mashed cauliflower, and cauliflower fritters, but I really wanted to make a rich, creamy soup packed with veggies - and I needed it to be QUICK.

    Jump to:
    • 🌟 Why this easy soup recipe works
    • 🥕 Ingredient notes
    • ✅ Step-by-step instructions
    • 👩🏻‍🍳 Recipe FAQs
    • 🍽 Serving ideas
    • 🍷 Wine pairings
    • 🥣 More soup recipes
    • Cauliflower Carrot Soup
    Two white bowls filled with Cauliflower Carrot Soup and topped with chopped cauliflower, carrots and parsley.

    I threw some veggies together, along with my usual dairy-free soup base of coconut milk + vegetable stock.

    Turns out, roasted cauliflower + carrots + potatoes + a few fave spices = MAGIC!

    🌟 Why this easy soup recipe works

    This vegan cauliflower carrot soup is rich and creamy, without any dairy. You'll love it because:

    • It's an easy recipe you can make in under 30 minutes.
    • It's a vegetarian soup and a vegan soup.
    • The recipe calls for natural, simple healthy ingredients.
    • It's a nutrient-packed tasty soup that's a great way to satisfy your comfort food cravings!

    🥕 Ingredient notes

    sheet pan filled with chopped and seasoned cauliflower, carrots, potatoes.

    Veggies - Cauliflower florets and carrots are the main ingredients, so be sure to use the freshest veggies. You'll also need some potatoes to help add to the creaminess of this soup.

    Coconut Milk - This dairy-free alternative is what makes the soup so creamy!

    Vegetable broth - When possible, I try to use homemade vegetable stock or broth that is also packed with extra nutrients from saved veggie scraps! But store-bought vegetable stock or broth is also perfectly fine.

    ✅ Step-by-step instructions

    Prep time for this creamy cauliflower carrot soup can take 5 minutes up to 10 minutes, depending on how long it takes you to wash and chop the veggies. And the best part? The total time is under 30 minutes!

    white bowl filled with Cauliflower Carrot Soup and topped with chopped cauliflower, carrots and parsley.

    1. In a large bowl, season the vegetables and toss them with olive oil, spices, minced fresh garlic cloves, salt and black pepper. Then spread them over a rimmed baking sheet.

    2. Roast the veggies for about 20 minutes at 425 degrees. You want the veggies to have a richer color and be tender enough for a fork to easily pierce through one - but not too soft that they turn to mush at the touch.

    white bowl filled with Cauliflower Carrot Soup and topped with chopped cauliflower, carrots and parsley.

    3. Let the veggies cool for a minute or two outside of the oven. Then pour them into a large pot, along with the coconut milk and vegetable stock.

    4. Puree soup with an immersion blender until you have a smooth, creamy texture. Then eat up!

    Note: if you don't have an immersion blender, you can also puree the roasted veggies, coconut milk, and vegetable stock in a regular blender or food processor.

    Optional: Garnish with fresh parsley before serving.

    Cauliflower Carrot Soup in white bowl and with chopped cauliflower, carrots and parsley.

    👩🏻‍🍳 Recipe FAQs

    Is this soup healthy?

    This delicious vegan soup is made with wholesome ingredients that pack a nutritious punch!

    Cauliflower provides up to 77% of your daily vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

    Carrots are rich in beta carotene, which converts to vitamin A. Carrots have been known to help reduce cholesterol, lower risk of heart attacks, prevention of certain cancers, improve vision, and reduce signs of premature aging. These mighty orange veggies also reportedly have the ability to improve the skin, boost the immune system, improve digestion, and protect cardiovascular health.

    Potatoes are fiber-rich veggies, providing you with potassium, vitamin C, and vitamin B6 content, and helping lower the total amount of cholesterol in your blood which helps decrease your risk of heart disease.

    What's the best way to store leftovers?

    This soup is great the next day! Simply store leftovers in an airtight container in the refrigerator. It should keep for up to 3 or 4 days.

    Can I freeze this soup?

    Yes! You can freeze this soup in a freezer-safe airtight container or freezer bag for up to two months.

    🍽 Serving ideas

    spoonful of Vegan Cauliflower Soup above a bowl of soup.

    This cauliflower carrot soup is a delicious meal on its own, it's also great when served with Parmesan Garlic Knots or Rosemary Garlic Focaccia Bread.

    It's also a fantastic side dish. Serve it as a side for Air Fryer Whole Chicken, Crispy Air Fryer Chicken Wings or Air Fryer Paprika Chicken.

    🍷 Wine pairings

    bottle of Rainstorm Wines Pinot Gris wine on a wood table with plant by its side.

    An earthy, thick soup like this Cauliflower Carrot Soup that also has rich spices would pair well with a nice bright Pinot Gris. I am currently crushing on two Pinot Gris from Oregon: the Rainstorm Pinot Gris.

    This white wine is very food friendly and pairs well with the rich flavor in this dish. The fresh acidity helps balance out the subtle spices in this cauliflower carrot soup.

    🥣 More soup recipes

    For more soup recipes, check out our full Soup Recipes index.

    • Creamy Vegan Pumpkin Soup
    • Instant Pot Vegan Lentil Soup
    • Dairy-Free Lasagna Soup
    • Homemade Stock (to use for your soups!)

    Did you make this recipe? Don't forget to leave a 5-Star 🌟🌟🌟🌟🌟 rating in the recipe card, and if you really loved it, please leave a comment further down on the page. Thank you!

    Cauliflower Carrot Soup

    Cauliflower Carrot Soup

    5 from 6 votes
    Prep Time: 5 mins
    Cook Time: 25 mins
    Total Time: 30 mins
    Recipe by Marlynn Schotland
    This creamy Cauliflower Carrot Soup is healthy and done in under 30 minutes!
    Servings: 4 people
    Calories: 347kcal
    PRINT PIN RATE

    Ingredients

    • 2 tbsp olive oil
    • 1 Medium head of cauliflower chopped into small pieces (discard leaves & tough core)
    • 2 Medium carrots peeled, sliced into ½ slices
    • 1 Large baking potato peeled, chopped into ½" pieces
    • 2 Garlic cloves minced
    • ½ tsp ground paprika
    • ½ tsp ground turmeric
    • ½ tsp salt
    • ¼ tsp tsp black pepper
    • 1 can coconut milk (14.5 oz can)
    • 1 cup vegetable stock (or broth)

    Instructions

    • Preheat oven to 425 degrees.
    • Place cauliflower pieces, carrot slices, potato pieces into a large bowl. Drizzle olive oil over veggies. Sprinkle minced garlic, paprika, turmeric, salt and pepper over veggies. Gently toss veggies and oil & spice mix all together and spread veggies in an even layer over a rimmed baking sheet. Bake at 425 degrees for 20 minutes.
    • Allow roasted veggies to cool at room temperature slightly and then add to a large stockpot. Pour coconut milk and vegetable stock (or broth) over veggies. Puree with an immersion blender until smooth - or puree in a regular blender. 
    • Garnish with fresh parsley, serve and enjoy immediately!
    Tried this recipe?Please leave a star rating and comment! Then snap a pic of your dish and share it on social media. Tag @UrbanBlissLife and #UrbanBlissLife!

    Nutrition

    Calories: 347kcal | Carbohydrates: 24g | Protein: 6g | Fat: 28g | Saturated Fat: 19g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 606mg | Potassium: 982mg | Fiber: 5g | Sugar: 5g | Vitamin A: 5345IU | Vitamin C: 83mg | Calcium: 70mg | Iron: 4mg

    Nutrition information is a general estimate. Actual nutrition details may vary depending on the exact foods & brands you use to make this recipe. It does not take into account any substitutions, toppings, or optional ingredients.

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      Reader Interactions

      Comments

      1. Kimberly says

        March 24, 2018 at 9:15 pm

        5 stars
        Such a lovely soup ... and nice presentation! Pinned this one to try myself! Thanks for sharing!

        Reply
      2. Anna says

        March 20, 2018 at 10:47 pm

        Thanks for the simple recipe Marlynn. I agree about the great pictures. I've looking thru the other 30minute recipes.

        Reply
      3. Kelsey says

        March 07, 2018 at 10:34 am

        This sounds delicious, and your pictures are fantastic!

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:56 am

          Thanks so much for the nice comment, Kelsey!

      4. Meg says

        March 06, 2018 at 12:51 pm

        5 stars
        I love this - simple soups are awesome. And the immersion blender is magic!

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:55 am

          Agreed! Thank you! :)

      5. Jenni LeBaron says

        March 06, 2018 at 12:48 pm

        5 stars
        Yum! We eat a ton of cauliflower in our house as a low-carb swap. This soup sounds delicious!

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:55 am

          Thanks, Jenni! :)

      6. Hillary Harper says

        March 06, 2018 at 12:09 am

        We make cauliflower soup at least every other week in our house! Such a great recipe to have in your back pocket. I've never put potato in mine, so this will be a great addition to change it up!

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:54 am

          It adds a great consistency! Thanks, Hillary

      7. Andrea says

        March 05, 2018 at 10:31 pm

        Making it this week! I was on a cauli kick for a bit but fell off - I am now inspired to get back on! Love that you pair your recipes with wine.

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:54 am

          Wine is always a must! :) Let me know how you like it!

      8. Erin @ Platings and Pairngs says

        March 05, 2018 at 6:31 pm

        5 stars
        This sounds absolutely amazing and perfect for packable workday lunches. Definitely cannot wait to give it a try!

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:53 am

          Thanks, Erin! It's perfect for lunches!

      9. Lindsay Ingalls says

        March 05, 2018 at 2:57 pm

        This recipe sounds so easy and so delicious! Also that wine has my name written all over it.

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:52 am

          Thanks so much, Lindsay!

      10. Catherine @ Ten Thousand Hour Mama says

        March 05, 2018 at 1:49 pm

        Roasting the veggies first is SUCH a good call! The step really brings out the best flavors. I'll add this to my to-make soup list! (Yes, I have one of those. ;) )

        Reply
        • Marlynn | UrbanBlissLife says

          March 13, 2018 at 2:52 am

          Thanks, Catherine!

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      Marlynn Jayme Schotland 2021 profile pic

      Hi! Thanks for stopping by! I'm Marlynn - a cookbook author, writer, photographer, and mom of two teenagers + a lovable lab retriever. Here you'll find my fast, easy, and delicious recipes, wine pairings, and travel guides. I hold a WSET 2 with Distinction in wine, and am a member of Society of American Travel Writers (SATW) and the International Food, Wine, and Travel Writers Association (IFWTWA).

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