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Creamy Vegan Cauliflower Soup (high-protein recipe!)

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On a marbled table sits two white bowls of creamy vegan cauliflower soup, topped with olive oil, sliced almonds and cilantro. Next to them is a board with some slices of bread | Hurry The Food Up

If you’re looking for a filling and healthy lunch that is also bringing the taste of Marrakech, then look no further than our Moroccan-spiced vegan cauliflower soup!

It’s full of nutrient-rich veg, and protein-packed pulses, so you’ll be raring to go!

Cauliflowers are blooming marvelous!

The main ingredient of this creamy soup is of course cauliflower. This versatile veg is blitzed with an immersion blender (or you can use a food processor if you don’t have one).

It is going to give us the creamy texture we’re going to be looking for in this recipe.

Cauliflowers are way underrated and are actually amazingly good for you! A portion of cauliflower contains over 75% of your daily recommended intake of vitamin C.

They are also loaded with lots of other useful vitamins and minerals too.

In fact, cauliflowers are also high in two of the groups of antioxidants that have may slow cancer growth.

The high fiber content means they’re good for your gut and are linked to reducing your risk of heart disease and diabetes. Now that’s what you call superfood!

On a marbled table sits a jug of milk, a bowl of sliced almonds, red lentils, and cauliflower florets. Next to them is some cilantro, spices, a bottle of olive oil and a board with some sliced bread on. | Hurry The Food Up

Spicing up the soup

We really wanted to get some flavor going. One thing about cauliflower is that it’s great at taking on other flavors, especially spices.

For this dish, we took inspiration from Northern Africa. Think cinnamon, cumin, paprika, and chili flakes. A selection of spices that will create awesome aromatics!

A key technique that we’re going to use here is to cook the spices in the soup pot with the cauliflower.

That is the best way to get it to take on a ton of flavor, as those spices really infuse with the ingredients when they get hot.

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Trying to get more protein in your diet? Up your pulse rate!

One of the great things about this dish is that it’s such an easy recipe. We’re using really basic ingredients that when combined create a tasty meal for lunch or weeknight dinner.

Our soup is full of healthy plant protein to help keep you feeling full and happy between meals (as are the rest of these incredible high protein vegan meals!).

Being on a vegetarian or vegan diet requires gaining protein from non-meat sources as we know. Two of the best ways to do this is by consuming pulses and nuts.

Alongside the cauliflower, we are using sliced almonds. They’re going to add to that consistency that makes this creamy vegan cauliflower soup recipe awesome.

On a marbled surface sits a saucepan full of vegan cauliflower soup. A person is holding a spoon over the saucepan with some soup on it | Hurry The Food Up

Almonds are a seed (yes it’s true!) that gives us a great source of protein and they’re also packed with antioxidants.

If you don’t like almonds or are allergic to them there are some great high-protein alternatives for this recipe. You could try raw cashews, pine nuts, or pistachios to carry on that Moroccan vibe!

Lovely little lentils

We’ve chosen to bulk out this creamy cauliflower soup with our second great protein source, the lovely lentil. There are three types that are commonly used in cooking.

We’ve chosen red lentils as they cook the quickest. They also offer a sweeter and milder taste so they won’t detract from those lovely spices.

Brown lentils are generally the cheapest to buy. They would be a good substitute if you can’t get hold of the red lentils that we need for this dish.

Green lentils give us a nuttier flavor but will stay firmer when cooking – not necessarily a great option for soup.

Lentils are a great food source. They’re packed with nutrients, including iron, and phosphorous which help you manage your energy levels and repair tissue.

If you love lentils as much as we do have a look at our 33 vegan lentil meal ideas – that’s more than one idea every day for a whole month!

On a marbled table there is a board with slices of bread on it, next to two white bowls of vegan cauliflower soup. There is a small dish of sliced almonds and another with some cilantro. On the left there is a jug of olive oil | Hurry The Food Up

Best vegan cauliflower soup? We think so!

The high-protein and fiber content of lentils, like cauliflower, all help to keep you feeling full between meals. Who doesn’t love comfort food that loves you back? Creamy vegan soups are our favorite thing!

So we have the lentils and almonds for protein, but the cauliflower is also going to help us if we’re eating this as a full meal to lose weight.

Did you know cauliflowers are 92% water! That high water density means that they are going to also help beat that hunger while eating in a caloric deficit.

Cut those carbs with cauliflower!

Cauliflower is super low-calorie too, at less than 30 calories to 1 cup of florets! And if you thought surely there can’t be more things this veg can do, cauliflowers are a great low carb option too!

You can replace things like a side dish of white rice with cauliflower rice and even use it to make pizza bases!

If building muscle is one of your health goals, adding extra protein into your diet is really important. Soups like this one are a great option but we’ve also found 18 salads that will grow your biceps instantly!

If you’re not great at coming up with meal ideas, that’s ok, we have you covered! Our weekly high-protein meal plans are a great place to start as they’re packed with loads of inspiration.

A birds-eye view of a marbled table with two white bowls of creamy vegan cauliflower soup, topped with olive oil, sliced almonds and cilantro. Next to them is a board with some slices of bread | Hurry The Food Up
Creamy Vegan Cauliflower Soup
5 from 6 votes
A beautiful vegan soup starring cauliflower and lentils, spiced with a taste of Morocco. High in protein, works for lunch or dinner.
Diet: dairy-free, egg-free, vegan
Prep Time:10 minutes
Cook Time:25 minutes
Total Time:35 minutes
Servings:2 servings
Author: Abril Macías



  • Prepare the cauliflower florets.
    ½ medium cauliflower
  • In a large pot, heat over high heat the olive oil. Add cauliflower and chopped almonds. Roast until they begin to brown.
    2 tsp olive oil, 2 tbsp almonds
  • Add chili flakes, cinnamon, cumin, paprika and onion powder. Mix to cook for 1 more minute.
    ¼ tsp chili flakes, ¼ tsp cinnamon, ¼ tsp cumin, ground, 1 tsp paprika powder, ¾ tsp onion powder
  • Add milk of choice and half the vegetable broth. Once the liquid boils, simmer for about 3 minutes or until the cauliflower is tender.
    1 cup milk of choice, 2 ½ cups vegetable broth
  • With a hand blender blend until you get a creamy consistency.
    On a marbled surface sits a saucepan full of vegan cauliflower soup. A person is holding a spoon over the saucepan with some soup on it | Hurry The Food Up
  • Add the rest of the vegetable broth, salt and red lentils. Simmer for about 15 minutes with a lid on, until lentils are tender and the soup has reduced to a semi-thick consistency. Be careful to stir so the bottom doesn’t stick.
    Salt to taste, ⅓ cup red lentils
  • Taste and add more salt and black pepper per taste.
  • Serve soup topped with more chopped almonds, cilantro leaves and a drizzle of olive oil. Eat with a side of bread.
    2 tbsp almonds, 2 slices wholegrain bread, 1 handful cilantro/coriander, fresh
    On a marbled table there is a board with slices of bread on it, next to two white bowls of vegan cauliflower soup. There is a small dish of sliced almonds and another with some cilantro. On the left there is a jug of olive oil | Hurry The Food Up


  • Make-ahead? Yes, soup cooked the day before will enhance the flavor even more.
  • Freezable? Yes, it can be stored in the freezer.
Check out more of our delicious recipes:
Soup in less than 30 minutes! Spicy Corn Chowder
Even more ideas! 23 Vegan High-Protein Dinners
Lovely lentils! Lentil Tabbouleh
Superfood soup! Broccoli and Cauliflower Soup
Quick curry! Cauliflower curry in less than 30 minutes


Nutrition Facts
Creamy Vegan Cauliflower Soup
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Cauliflower Soup FAQs!

Now to answer some of the key questions you have about creamy vegan soup recipes!

How long does cauliflower soup last in the fridge?

If you pop it in an airtight container this delicious recipe is going to last 3-4 days in the fridge. This means you can always go back for more. What better on a cold day than a bowl of cozy soup (our lovely plant-based winter soups are testament to that)!

In fact, our favorite way to cook this up would be to make at least a double batch. Maybe during a meal prep session, you could portion it up to store for future meals.

Can I freeze cauliflower soup?

The best thing about this recipe, like a lot of soups, is it can also be kept in the freezer for at least 3 months.

You could make a great store of soup to last you through the winter months (or soup season as we like to call it!).

What goes well with cauliflower?

If you’re looking for different soup ideas for next time, there are great combinations that go well with cauliflower.

As we’ve mentioned, it’s a vegetable that can handle lots of flavor, so why not try some of these?

  • Go British, with a classic pairing of cauliflower, broccoli, and cheese? (Vegan options if preferred of course)
  • Try a taste of the Caribbean, with squash, cauliflower, and coconut!
  • Or head to The Med with roasted tomatoes, cauliflower, and garlic.

If you’re a big fan of cauliflower, like us, grab a slice of crusty bread and dig in! We’re sure this recipe will soon become a staple in your soup repertoire (and if you liked it, you’ll love our other high protein veggie soups)!


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Recipe Rating

  1. I love this recipe. I wonder why the calories are so high? Are you including four pieces of whole wheat bread in the calorie count?

    1. Hi Marijane, yes exactly! That ups the calorie count quite a bit!
      Really glad you like this soup!! 🙂