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Easy Vegan Cauliflower Soup with White Beans

 An easy vegan cauliflower soup with white beans and gently spiced for extra flavour. Blend it smooth or just part blend it.

easy vegan cauliflower soup with white beans.

Easy Vegan Cauliflower Soup with White Beans


Boy, it's still really chilly up here in Scotland.  Perfect soup weather.

I make a big pot of soup every week and this week's soup is this easy vegan cauliflower soup with white beans.

I served it with a swirl of vegan cream.

So, so tasty!


ingredients for vegan cauliflower soup.


Ingredients for vegan cauliflower soup


Here are the simple ingredients you need for this vegan cauliflower soup recipe.

  • Olive oil
  • Onion
  • Celery
  • Garlic
  • Cauliflower
  • Carrots
  • White beans
  • Parsley - dried or fresh
  • Cumin - ground
  • Coriander - ground
  • Vegetable stock
  • Salt & pepper


a head of cauliflower.

Fresh or frozen cauliflower?


You can use fresh or frozen cauliflower to make this dairy-free cauliflower soup.

Frozen vegetables are often cheaper and they are packed with vitamins as they are packed and frozen so quickly after they are cooked.

You can choose which you use when making cauliflower soup.

Both will make a delicious soup.


Why add beans to soup?


There are three good reasons for adding beans to soup.

The first is adding protein to the soup

Secondly, the beans can make the soup more satisfying and leave you feel fuller.

The third reason is if you blend the soup, the beans will thicken the mixture and give a creamy finish.

I only added one can of white beans, but you can add more for a thicker soup.


a bowl of cooked cannellini beans.

Which type of beans?


I used canned cannellini beans for this soup, but you can buy them in jars or soak them from dry.

Butter beans or chickpeas would also be good options if you choose to blend the soup smooth.

You could leave the soup chunky with whole cannellini beans or chickpeas, but butter beans are rather big, so I would definitely blend those in.


Cauliflower soup (blended smooth) in a pot.

Chunky soup or blended soup?


Generally I like a chunky soup, but I often partially blend it, just to thicken up the broth.

For this vegan cauliflower soup, I like to blend it smooth.

I do find it blends smoother in a blender or food processor (once cooled), rather than with a stick blender, which can leave it a bit grainy.

I don't mind that, but it's something to think about.

Graham (my husband) prefers it perfectly smooth and did comment on it being grainy, as I used a stick blender and just gave it a quick blend.


Blending soup tips


Here are a few tips to remember when blending soup.

  1. If you are blending while the soup is hot, remove the wooden spoon, turn off the heat and blend in the pan using a stick blender.
    1. Do be careful not to lift it as it blends as it could splash you and it will be hot.
    2. Don't blend hot soup in a food processor or blender!
  2. When blending in a food processor, or blender, let it cool, so it's warm (or cold), not hot. You can return to the heat to reheat if you like your soup really hot.
  3. Make sure that lid is on really tightly before blending or you could decorate yourself and the kitchen with soup.
  4. Don't overfill the blender or food processor.
  5. A blender with blend smoother than a food processor!


Vegan cauliflower soup in a bowl, topped with a swirl of cream.

Storing cauliflower soup



Once cool, this soup can be stored in the fridge, then reheated before serving.

To cool quickly, remove from the pot and spoon into one or more containers and leave it to cool with the lid off.

The soup will cool quicker when it is out of the hot pot and in a cold container.

Only add the lid when it's cool, the pop in the fridge for 3-4 days.


Freezing cauliflower soup


Soup freezes so well and you can freeze it in big batches or individual portions.


Again, cool the soup first, then add to labelled freezer bags or tubs, and pop in the freezer for 3-4 months.

To defrost, take out the freezer the night before you need it and leave it in the fridge overnight to slowly defrost.

Then reheat in the microwave or in a pot.


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More vegan cauliflower recipes


Here are a few more delicious cauliflower recipes you might like to try next.


    Cheesy potato bake with spinach in an ovenproof dish.


    1. Cauliflower and Pea Pesto - a velvety green pesto packed with vitamins and minerals.
    2. Cauliflower 'Steaks' with Red Pepper Sauce - Charred cauliflower steaks with a garlicky herb crumb on a roasted red pepper sauce.
    3. Cheesy Cauliflower & Potato Bake with Spinach - A comforting cauliflower cheese bake with a difference. You will love it.
    4. Creamy Cauliflower Macaroni Cheese - A comforting mac and cheese with some extra veg.
    5. Home-Style Potato & Cauliflower Curry - Also called aloo gobi, this Indian dish is made with potatoes, cauliflower and Indian spices. A drier curry than many, this one isn't swimming in sauce, but it is full of flavour.

    Vegan recipes with white beans


    Here are a few more recipes made with white beans.


    Vegan Cowboy Beans with Crushed Potatoes.


    1. Air Fryer White Bean Falafel with Sesame SeedsAn easy recipe for white bean falafel coated in sesame seeds and baked in an air fryer for a crisp finish with less oil.
    2. Cowboy Beans with Herby Crushed Potatoes -
    3. Giant Beans in Tomato SauceGiant Beans in Tomato Sauce is a traditional Greek dish that's an easy-to-make but hearty dish.
    4. Slow Cooker Sausage & White Bean Casserole - An easy vegan sausage stew with white beans and peppers. slow-cooked in the crockpot with a rich sauce.
    5. White Bean Pate with Olives - An easy vegan pâté, flavoured with miso, which is basically a quick bean spread or dip & full of protein.

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    Smooth vegan cauliflower soup.

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    How to cook vegan cauliflower and bean soup

    Scroll down for step-by-step photos followed by a full printable recipe. 

    If you don't have a printer, hit print then save as a PDF.


    vegan cauliflower soup - step 1 - soup base

    Step 1

    • In a large pot saute onion, celery and garlic with a little olive oil until soft.
    • Don't worry if the pan starts to brown a little as you cook the onions, as Jamie Oliver says, that's just extra flavour. Just add a splash of water if you think the veg is sticking.
    • Add the spices and cook for a minute to bring out the flavour. (I forgot to add them at this stage when taking photos and added them later doh!)
    • Then add the washed cauliflower florets and the grated carrots.

    vegan cauliflower soup - step 2 - stock

    Step 2

    • Next, add the hot vegetable stock and stir well.
    • If you are adding dried herbs, add them now.
    • If you are using fresh herbs, add them at the end.


    vegan cauliflower soup - step 3 - cook and blend

    Step 3

    • Now add your cooked beans (tinned or dried beans soaked and cooked) and stir in.
    • Simmer for 25-30 minutes.
    • Leave to cool until just warm before blending in a food processor or blender until smooth.
    • You can blend when hot with a stick blender, but take off the heat, remove the spoon and be careful not to lift as you blend so you don't splash yourself.
    • Season with salt and pepper and taste to check the seasoning.
    • Serve with a swirl of vegan cream.
    • Enjoy!


    soup, vegan soup, vegetarian soup, cauliflower soup, cauliflower and white bean soup, smooth soup, easy soup, dairy-free soup
    lunch
    British, vegan
    Yield: 6-8
    Author: Jacqueline Meldrum
    Easy Vegan Cauliflower Soup with White Beans

    Easy Vegan Cauliflower Soup with White Beans

    An easy vegan cauliflower soup with white beans and gently spiced for extra flavour. Blend it smooth or just part blend it.
    Prep time: 10 MinCook time: 25 MinTotal time: 35 Min

    Ingredients

    • 1 tablespoon olive oil
    • 1 onion, finely chopped
    • 3 stalks of celery, chopped
    • 2 cloves garlic, crushed or finely grated
    • 2 teaspoons ground cumin
    • 1 teaspoon ground coriander
    • 3 medium carrots, grated
    • 1 cauliflower, broken into florets and halved or quartered
    • 1 tablespoon dried parsley (or a handful of fresh, chopped)
    • 1 1/2 litres (5 cups) vegetable stock (3 vegetable stock cubes)
    • 400g (140z can) cannellini beans, rinsed
    • Salt and pepper
    • 6 tablespoons vegan cream (optional). to serve

    Instructions

    1. In a large pot saute onion, celery and garlic with a little olive oil until soft.
    2. Don't worry if the pan starts to brown a little as you cook the onions, as Jamie Oliver says, that's just extra flavour. Just add a splash of water if you think the veg is sticking.
    3. Add the spices and cook for a minute to bring out the flavour.
    4. Then add the washed cauliflower florets and the grated carrots.
    5. Next, add the hot vegetable stock and stir well.
    6. If you are adding dried herbs, add them now. If you are using fresh herbs, add them at the end.
    7. Now add your cooked (tinned or soaked and cooked) beans and stir in.
    8. Simmer for 25-30 minutes.
    9. Leave to cool until just warm before blending in a food processor or blender.
    10. You can blend when hot with a stick blender, but take off the heat, remove the spoon and be careful not to lift as you blend so you don't splash yourself.
    11. Season with salt and pepper and taste to check the seasoning.
    12. Serve with a swirl of vegan cream.
    13. Enjoy!

    Notes

    • You can use fresh or frozen cauliflower.
    • You can use butter beans or chickpeas instead of cannellini beans.
    • Leave the soup chunky or blend smooth, your preference.
    • Serve with a swirl of cream.
    • Once cool, this soup can be stored in the fridge or frozen. To cool quickly, remove from the pot and spoon into one or more containers and leave them to cool with the lid off. Store in the fridge for 3-4 days.
    • To freeze the soup, cool, then ladle into labelled freezer tubs or bags and freeze for 3-4 months. Defrost in the fridge overnight before reheating.


    Calories

    6 portions = 176 calories per portion

    7 portions = 151 calories per portion

    8 portions = 132 calories per portion

    Nutrition Facts

    Calories

    132.05

    Fat

    4.1

    Sat. Fat

    1.16

    Carbs

    21.61

    Fiber

    5.2

    Net carbs

    16.41

    Sugar

    5.6

    Protein

    5.24

    Sodium

    985.06

    Cholesterol

    0

    14 comments

    1. Oh I have a cauliflower in the fridge. I think I know what my daughter and I are having for dinner tonight. Jill x

      ReplyDelete
      Replies
      1. Well that is perfect timing Jill. I hope you both enjoy it.

        Delete
    2. Freezing here. Making this tomorrow after a trip to Lidl.

      ReplyDelete
      Replies
      1. It's still a bot chilly here too. Perfect soup weather. Enjoy the soup.

        Delete
    3. This hearty soup is perfect for this cold weather! Looks delicious.

      ReplyDelete
      Replies
      1. Oh yes definitely l. And it's a bonus it's low calorie snd healthy too.

        Delete
    4. this soup is so comforting! definitely gonna try it!

      ReplyDelete
    5. That looks delicous! I can't wait to make this one. I love beans in soup, but I've never tried them as a sort of thickening base by pureeing them in soup.

      ReplyDelete
      Replies
      1. It's a good way of thickening soup and making it creamyvwithout cream.

        Delete
    6. It is not cold here but I love making soup year round! Love the flavors and how easy this recipe is to make - perfect!

      ReplyDelete
      Replies
      1. Oh yes me too although I don't make it as much in summer as I crave salads instead a lot of the time.

        Delete
    7. Made this tonight, and it was gorg! Had to rush out for ingredients 😅 Sam

      ReplyDelete
      Replies
      1. Haha, well I am glad you did and you enjoyed it.

        Delete

    I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x