Golden Cauliflower Blender Soup (V)


Blender soups: kind of like a morning smoothie, but warm, and savory, and perfect for fall. This blender soup is a combination of Yukon gold potatoes (top 3 favorite potatoes) and riced cauliflower. Nutritional yeast adds a cheesy flavor without any dairy, all finished with garlic, onions, simple spices and vegetable broth. Enjoy it as a hold-over snack between meals or even a meal-prepped lunch (sprinkled with the toppings below).

Toppings go a long way to add extra character to this soup. Here are a few tried-and-true ideas for your consideration.

  • Spicy roasted chickpeas add a little heat (easy recipe listed below)

  • Top your soup with roasted pumpkin seeds or croutons

  • A spoonful of basil pesto adds some earthy bliss (and a little more fat for a satiating meal)

  • And you MUST try them topped with parmesan crisps if you eat cheese. It’s one of my favorite additions!

Cauliflower blender soup, vegan blender soup, meal prep
Cauliflower blender soup, vegan blender soup, meal prep 2

Tips for Blending

An immersion blender works great for this soup and there are fewer dishes to do. Just make sure that the potatoes are soft enough to cut with a fork before attempting to blend. For a very creamy soup, work in batches and blend your soup in a blender. I whizzed this soup in my Blendtec and it came out silky smooth and golden (literally).

Cauliflower blender soup, vegan soup, meal prep 1
Cauliflower blender soup, vegan soup, meal prep 2

This blender soup is a staple in our house: My brother and I love that it’s non-dairy but silky, creamy, and hearty. Hope you enjoy this as much as we do!


Golden Cauliflower

blender soup

Creamy and cheesy, this smooth blender soup feels like comfort food.

Yield: 4 servings

·         2 bags of riced cauliflower (or process two cauliflower heads)

·         4 Yukon gold potatoes

·         1 Box vegetable broth

·         1 onion

·         4 cloves garlic

·         1/4 cup nutritional yeast

·         3 TBSP soy sauce

·         2 tsp garlic salt

·         1 tsp black pepper

·         1 tbsp olive oil

Cauliflower blender soup, vegan blender soup, meal prep 3
  1. Grate or process cauliflower heads into rice (if using whole heads). Coarsely chop onions and garlic. Cut potatoes into cubes. (Everything’s getting blended so it doesn’t need to be perfect.)

  2. In a large stock pot, heat 1 tbsp olive oil over medium heat. Add onions, then garlic and sauté until onions are translucent.

  3. To the stock pot, add 1 box of vegetable broth, riced cauliflower, and potatoes. Bring to a boil then cover for about 20 minutes.

  4. Soup is ready to blend when all ingredients are soft enough to cut with a spatula or fork. Before blending, add nutritional yeast, garlic salt, soy sauce, and pepper.

  5. Use an immersion blender to blend soup directly in the pot OR transfer soup in batches to a standard blender and blend until smooth.

If meal prepping: Distribute soup into four sealable containers or jars and allow them to cool slightly before refrigerating. Soup will last up to 8 days in the fridge.

When you’re ready to eat: Heat soup then top with spicy roasted chickpeas (see note 1) , croutons, or try a spoonful of basil pesto on top.

How to make spicy roasted chickpeas: Rinse 1 can of chickpeas then transfer them to a greased cookie sheet. Spray chickpeas with cooking spray, then add 1/2 tsp cayenne, 1/2 tsp salt, and 1/4 tsp paprika to the peas. Bake for about 15 minutes until firm.