Plant-Based Cauliflower Soup | FoodByMaria Recipes


Plant-Based Cauliflower Soup

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bowls of plantbased soup on counter with hands reaching in for bowl


10 minutes


35 minutes


3 -4

This perfect plant-based soup is perfectly comforting and great for fall or winter. Made with cauliflower and loaded with health benefits.

Nothing beats a nice, creamy bowl of plant-based soup in the fall/winter. I love how many different ways you can make soup and all the different vegetables that can be thrown into the mix to make new, delicious flavours. This plant-based cauliflower soup is one of my favourites. It’s super easy to make, plus it tastes great and warms my soul.

What’s your favorite kind of soup? Share with me in the comments!

Bowl of plantbased soup with someone taking a spoonful out of it.

What on earth is arrowroot powder?

One of the star ingredients in this recipe is Bob’s Red Mill’s arrowroot powder. Arrowroot powder can be a great replacement for cornstarch. It’s a starchy substance that’s extracted from the root of the topical plant called Maranta arundinacea. Try saying that 10 times fast ;)! The benefit of arrowroot powder however in comparison to cornstarch is that it’s extracted in a simpler, more traditional way, without having to use harsh chemicals. Plus, arrowroot powder is gluten-free and paleo-friendly. A perfect addition to any plant-based eaters cupboard.

Arrowroot powder is incredibly versatile and can be used as a thickener. You can also use it in baking blended with other flours, or can even be used as a coating to help make things like fries crispy and crunchy.

Here is a great guide on arrowroot powder by Down Shiftology.

Taking a photo of plant based soup on counter

Health benefits of cauliflower

Cauliflower can be an extremely underrated vegetable but I love incorporating it into plant-based recipes because it has a lot of fantastic benefits. For starters, it keeps your bones healthy because it contains vitamin C and K. It also helps with detoxing because it contains Indole-3-carbinol, which is a phytonutrient shown to help the liver in its detox functions. Cauliflower helps in reducing high blood pressure and strengthens your immune system. It can even help reduce your risk of cancer. So let’s start eating this wonderful vegetable more. Okay?

I promise you'll love this super simple and delicious plant-based cauliflower soup. It's perfect for the colder winter weather!

Coocoo for coconuts

Lastly, coconut milk is one of my favourite ingredients. I always have a can or two in my pantry because it’s incredibly versatile and I use it in a ton of recipes. Plus, it’s an excellent substitute for regular dairy products when eating a plant-based, vegan diet.

Coconut milk is made from the coconut’s white, meaty flesh. It is generally found in cans or cartons, and can be used for all sorts of recipes. The thicker coconut milk is found in cans and used in recipes like desserts, and the thinner coconut milk found in cartons can be used more like how regular dairy milk would be used.

I promise you'll love this super simple and delicious plant-based cauliflower soup. It's perfect for the colder winter weather!

Coconut milk is also loaded with health benefits such as:

  • Vitamins B, C & E
  • Minerals such as phosphorus, copper, iron, selenium, calcium, manganese and magnesium
  • Assists in healthy bone support
  • Makes a happy, healthy heart
  • Aids in healthy weight loss

I promise that you’ll love this tasty plant-based soup! If you’re looking for some other tasty ways to use cauliflower, you might love one of these recipes:

See the recipe card below for how to make this plant-based cauliflower soup recipe. Enjoy!

bowls of plantbased soup on counter with hands reaching in for bowl

Plant-Based Cauliflower Soup

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This perfect plant-based soup is perfectly comforting and great for fall or winter. Made with cauliflower and loaded with health benefits.
Prep Time 10 minutes
Cook Time 35 minutes
Course Soup
Cuisine Vegan
Servings 3 -4


Shop Ingredients on Jupiter


  • Into a large pot add your olive oil and heat on medium for 20 seconds before adding your onion and cooking till translucent and caramelized.   This may take up to ten minutes.  Stir often to avoid burning. After your onions are fragrant and soft you can add your garlic and cook for another 5 minutes. Add your cauliflower, season to taste and cook for another 5 or so minutes. Stir often.
  • Increase your heat to high, add your coconut milk, filtered water, stock paste and nutritional yeast to the pot and bring it to a boil with lid on.  Once boiling reduce heat to low and simmer till your cauliflower is nice and soft.
  • Into a small cup add your arrowroot powder and around 1/4 cup of water.  Stir till well combined and slowly add to the soup mixture, stir well to avoid any lumps.  Transfer soup mixture to a high speed blender and blend for around 1 minute or until perfectly silky smooth.
  • Serve immediately with olive oil, fresh cracked pepper, dash of lemon and some dill!
  • Enjoy!


Lasts in a tight sealed container, in the fridge for up to 3-4 days.
Review This Recipe Let us know how it was!
Kimberly Bay

This was simple, good, and filling I wasn’t sure what to expect, and I will be honest–I still miss the taste of cheese–but this had an interesting and delicious flavor! I am not super fond of coconut milk, and while it was fine in this dish, I think I might try almond milk the next time around. Oh, and a few dashes of Penzy’s Pepper in my bowl took this soup up a level! We will definitely make this again!

Maria Koutsogiannis

I am so glad you enjoyed it! If you want, next time, try vegan cheese in this soup!


Awesome, and even the kids who put on a face when they usually see cauliflower florets emptied their bowl!! Delicious! Thank you Maria!!

Maria Koutsogiannis

You’re so welcome, thank you DAphne!!!!

Jedidjah Arentsen

Loved it! Never had cauliflower soup before but boyfriend suggested it so I tried this recipe. It was a hot 🙂 will be making again

Maria Koutsogiannis

Thank you so much for your love!

Caitlyn Shivvers

This was delicious!! I just had to share, I read a tip about mixing arrowroot powder, corn starch with cold water to avoid clumps and it really works!! Not sure where I read it but it makes a huge difference! Thank you so much for this delicious recipe!!

Cara Mia Rose

This is AMAZING! I followed the recipe to a “T” and it is one of the nicest soups I’ve ever had! THANK YOU!

Theresa Madrill

Maria has an amazing skill of putting together simple ingredients and making the most mouthwatering dishes. Being vegan has never been easier! I will be making this regularly! I topped mine with some roasted pumpkin seeds!

Maria Koutsogiannis

Yummy! I love the idea of roasted pumpkin seeds!!!! So glad you loved this one as much as we do!

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