Vegan Cauliflower and Potato Soup (Low Fat and Gluten-Free Recipe)

Homemade cauliflower soup with potatoes
Homemade cauliflower soup photo by Phillipe Desneck / Getty Images
  • 45 mins
  • Prep: 10 mins,
  • Cook: 35 mins
  • Yield: makes 4 servings
Ratings (20)

This vegetarian and vegan recipe for cauliflower soup with potatoes is very low in fat and is a low-calorie vegetarian recipe. Unlike many other potato soup recipes, this one uses vegetable broth, vegan margarine and bay leaves to add flavor instead of butter. That means that this low-fat vegetarian soup recipe has just two grams of fat per serving. Because of that, you'll want to be sure to use a good quality vegetable broth for the most flavor. If I'm not using a fresh homemade vegetable broth, I like to use powdered broth or vegetarian bouillon cubes so I can a little extra to boost the flavor. 

This cauliflower and potato soup recipe is vegetarian, vegan, and as long as you use a gluten-free vegetable broth (read the label as some are and some aren't gluten-free), it's gluten-free as well.

If you like potato soup, scroll down for more recipes to try.

What You'll Need

  • 1 tbsp. olive oil (or vegan margarine)
  • 2 cloves garlic (minced)
  • 1 onion (diced)
  • 1 potato (diced)
  • 1 large head cauliflower (chopped)
  • 3 cups vegetable broth
  • 2 bay leaves
  • salt to taste
  • black pepper to taste
  • 1 dash nutmeg
  • Optional: grated vegan cheese for topping
  • Optional: green onions for topping, chopped

How to Make It

  1. In a large soup or stock pot over medium heat, sautee the onion and garlic in the vegan margarine or olive oil for 3 to 5 minutes, or until the onions and garlic are almost soft.
  2. Add the diced potato and chopped cauliflower and cook for a few more minutes, stirring frequently.
  3. Add the vegetable broth and bay leaves and bring to a simmer.
  4. Once the mixture is simmering, reduced the heat to medium low, cover the pot, and allow to cook for 25 - 30 minutes.
  1. Carefully remove the bay leaves, then transfer the soup to a blender and puree until smooth and creamy, or, leave a bit of texture if you'd like. 
  2. Season lightly with a bit of salt, pepper and a dash of nutmeg and re-heat if needed.
  3. Top with grated vegan cheese and green onions, if desired, just before serving. 

Makes four servings.

Nutrition Facts:
Without the vegan cheese, this recipe provides approximately:
Calories: 100, Calories from Fat: 19
Total Fat: 2.1g, 3%, Saturated Fat: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Total Carbohydrates: 14.7g, 13%
Dietary Fiber: 3.1g, 12%
Sugars: 3.6g
Protein: 6.2g
Vitamin A 1%, Vitamin C 69%, Calcium 4%, Iron 6%, Based on a 2000 calorie diet

Like meat-free soups? Here's more vegetarian and vegan soup ideas to try: