Cauliflower Vegan Soup with Quinoa

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Whole Food Plant-BasedOil-freeGluten-freeSugar-free

This warming cauliflower vegan soup is packed with veggies and tastes so delicious! It’s quick and easy to make, ready in just 15 mins with simple, wholesome ingredients.
A cozy and comforting soup the whole family will love.

the Cauliflower Vegan Soup with Quinoa in a pot and a hand is stirring it with a wooden spoon

This cauliflower vegan soup is healthy, vegan, gluten-free, and oil-free. It is made in one pot for a quick and easy soup recipe.

All in my family are soup lovers and some of our favorite ones are this easy vegan butternut squash soup, healthy carrot and curry cream soup, and this quick red lentil vegan soup.

a 3/4 view of the Cauliflower Vegan Soup with Quinoa in a bowl

Whole Food Ingredients

This cauliflower soup is made only with simple whole plant food ingredients. A variety of veggies are simmered together with some quinoa for a healthy nutritious plant-based lunch or dinner.

Here is what you will need:

  • veggies – I used cauliflower, carrot, large onion, celery root, and potato
  • quinoa – I used white quinoa, other varieties are also fine
  • seasoning – you’ll need paprika, turmeric, marjoram, and salt
  • cashews – use raw plain cashews, blended with some water they give a thick texture and mild flavor to the soup
  • celery leaves – to garnish (optional). Alternatively, parsley, scallions or chives would work.
the ingredients for the Cauliflower Vegan Soup with Quinoa

For the full ingredients list, measurements, and instructions, please find the recipe card below.

Recipe Highlights

  • dietary features – vegan (dairy-free & egg-free), whole food, oil-free, gluten-free, low calorie
  • quick and easy – ready in just 15 mins
  • budget-friendly
  • loaded with fiber and plant protein
  • simple everyday ingredients
  • satiating and filling
  • stores well, great for meal prep
an overhead view of the Cauliflower Vegan Soup with Quinoa in a pot

Why Make This Cauliflower Vegan Soup

This cauliflower soup is entirely whole food plant based. It’s healthy and clean from processed and refined ingredients such as oil or sugar.

Not to mention this cauliflower soup recipe is quick, easy, and ready in just 15 mins!

It combines a variety of tasty and healthy veggies, like cauliflower, carrot, onion, and celery. I’ve also added in some filling potatoes and quinoa (a source of complete healthy plant protein) to make sure this soup keeps you full and satiated.

Quinoa is also abundant in important microelements like potassium, iron, magnesium, and folate. It’s rich in fiber and will prevent cravings and provide energy throughout the day.

the Cauliflower Vegan Soup with Quinoa in a bowl and a ladle is taking some of it away

This Cauliflower Vegan Soup is

  • vegan (dairy-free & egg-free)
  • whole food
  • oil-free
  • gluten-free
  • healthy
  • rich in fiber
  • loaded with plant protein
  • ready in just 15 mins
  • quick and easy to make
  • cozy and warming
  • satisfying and delicious
a closeup view of the Cauliflower Vegan Soup with Quinoa

How to Store

Let cool before storing.

Fridge: Let cool, then store in an airtight container in the fridge for up to 4-5 days.

Freezer: This soup is freezer friendly. Store in a freezer-safe container for up to 3 months. Thaw overnight in the fridge.

Reheating: Reheat gently on the stovetop until heated to your preferences or in the microwave for a few minutes. If the soup is thickened after storing, adjust the consistency by stirring in some water.

the Cauliflower Vegan Soup with Quinoa in a pot and a ladle is taking some of it

More Healthy Soup Recipes

If you try this Cauliflower Vegan Soup, please let me know! Leave a comment and ★★★★★ recipe rating below. I would love to see your remakes and hear what you think.

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Cauliflower Soup with Quinoa

Cauliflower Soup with Quinoa

Yield: 4
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

This warming cauliflower vegan soup is packed with veggies and tastes delicious! It's quick and easy to make, ready in just 15 mins with simple ingredients. A cozy soup the whole family will love.


For the soup

  • 250 g/9 oz cauliflower, chopped into florets
  • 1 (130 g) medium carrot, diced
  • 1 (170 g) large onion, chopped
  • 1 cup (130 g/4.5 oz) celery root, diced
  • 1 (200 g) medium potato, diced
  • ½ cup (90 g) dry quinoa
  • 1 tsp paprika
  • 1 tsp turmeric
  • 1 tsp marjoram
  • 1½ tsp Himalayan salt
  • 4 cups (960 ml) water
  • a handful of celery leaves or parsley, chopped (for sprinkle)

For the cashew cream

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  1. Place the chopped veggies, quinoa, and spices in a pot (except the celery leaves), cover with the water and bring to a boil. Cover with a lid, reduce the heat and simmer for about 15 mins.
  2. Meanwhile, prepare the cashew cream. Put the cashews and water in a blender. Blend for several minutes until smooth.
  3. Once the soup is ready, remove from the heat. Stir in the cashew cream. Serve sprinkled with some chopped celery leaves or parsley. Enjoy!


  • For a nut-free version, you can use hemp seeds or sunflower seeds instead. Or you could just omit them, but the soup won't be as thick and creamy.
  • You can also adjust the thickness of the soup by adding more or less water according to your preferences.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 318Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 202mgCarbohydrates: 60gFiber: 14gSugar: 14gProtein: 10g

Nutrition information isn’t always accurate.


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I’m Venny, I am a medical doctor and I believe great health stems from eating whole plant foods. Here you’ll find delicious (mostly) oil-free whole food, plant-based recipes and learn how food makes you healthy!

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