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Home » Soup » Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).

Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).

Dec 27, 2018 by Kelly Roenicke · 18 Comments

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cauliflower soup recipe

Creamy cauliflower carrot soup is so warming and delicious. You won’t believe this tasty soup is dairy free and Whole30 compliant.

creamy cauliflower carrot soup

 

You just can’t have too much soup in the winter, if you ask me.

And this creamy cauliflower carrot soup is so easy and so warming – it’s perfect. It’s also vegan and gluten free, and super easy to make.

The main ingredient is a head of cauliflower which makes it nice and creamy after you puree this soup. This soup is surprisingly rich and smooth despite being free of dairy.

Since this cozy soup is made without dairy, gluten, or sugar, it’s also Whole30 compliant. I know many people start out the New Year with a plan to eat differently, so it seems like this is the perfect time to share this soup.

dairy free cauliflower carrot soup

What can be used instead of carrots in this recipe?

If you can’t eat carrots, you can try red peppers, butternut squash, or even sweet potatoes.

What type of broth should be used in this recipe?

Use any type of vegetable or chicken broth that suits your dietary needs. If you are on the Whole30 plan, be sure to choose a broth that’s compliant.

Homemade broth is also a great choice!

Can this soup be made in a blender?

Yes, once all the vegetables are tender, pour the soup into a blender and blend on high until it’s smooth. I prefer an immersion blender because it’s easier to clean.

How do you make creamy cauliflower carrot soup?

  1. Saute the onion in some olive oil. Add the carrots and cook for a few minutes.
  2. Add the cauliflower, broth, and spices, and bring to a boil. Reduce heat to a simmer.
  3. Once vegetables are tender, add the non dairy milk and salt and pepper. Puree until smooth.

how to make cauliflower carrot soup

Disclosure: This post contains affiliate links.

creamy cauliflower carrot soup
5 from 1 vote
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Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).

Filling and warming, this creamy cauliflower carrot soup has a little kick from some curry powder!

Course Soup
Cuisine Dairy Free, gluten free
Keyword cauliflower soup recipe, whole 30 soup recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 85 kcal
Author Kelly Roenicke

Ingredients

  • 1 Tablespoon olive oil
  • 1 onion chopped
  • 2 cups chopped carrots
  • 1 head cauliflower florets only, chopped
  • 4 cups vegetable broth or chicken broth
  • 2 teaspoons curry powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup non-dairy milk coconut milk works well
US Customary - Metric

Instructions

  1. In a large soup pot, saute the onion in the olive oil over medium heat until soft, about 5 minutes.

  2. Add the carrots and saute for a few minutes. Add the cauliflower, broth, curry powder, and garlic powder and raise the heat to high.

  3. Bring to a boil, then reduce heat to a simmer.
  4. Cook until vegetables are tender.
  5. Remove the pot from the heat and puree the soup using an immersion blender.
  6. Add the non-dairy milk, salt, and pepper, and stir.

  7. Top with fresh herbs, chopped red pepper, or sliced green onions.

Recipe Notes

Refrigerate leftover soup - it should stay good for up to 5 days.

If you can't do carrots, feel free to use a different vegetable.

Nutrition Facts
Creamy Cauliflower Carrot Soup (Dairy Free, Grain Free).
Amount per Serving
Calories
85
% Daily Value*
Fat
 
3
g
5
%
Sodium
 
1078
mg
47
%
Potassium
 
480
mg
14
%
Carbohydrates
 
13
g
4
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
2
g
4
%
Vitamin A
 
7500
IU
150
%
Vitamin C
 
50.8
mg
62
%
Calcium
 
57
mg
6
%
Iron
 
0.8
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.

You may also want to try this dairy free tomato carrot soup recipe.

If you’re feeling the winter chill, you need to make this soup today!

This post was originally published in February 2015. It has been updated.

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Filed Under: Dairy Free, food, Gluten Free, Recipes, Soup, Vegan Tagged With: Dairy Free, easy recipe, Egg Free, Fish Free, Gluten Free, Grain Free, Nightshade Free, Peanut Free, Sesame Free, Shellfish Free, Soy Free, Sugar Free, top 8 allergy free recipe, Tree Nut Free

  • Author
  • Recent Posts
Kelly Roenicke
Kelly Roenicke
Mom to two boys with food allergies and sensitivities, Kelly is passionate about allergy friendly cooking and baking. She believes that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.
Kelly Roenicke
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Reader Interactions

Comments

  1. darryl

    April 28, 2020 at 9:12 pm

    5 stars
    LOVE THESE!

    Reply
  2. vegetarianmamma

    February 18, 2015 at 1:01 pm

    Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! :) I can’t wait to see what you share next time!
    -Cindy

    Reply
  3. Barbara

    February 14, 2015 at 11:22 pm

    I’m with you; I always have a pot of soup going during the winter. Now I have a new one to try. Thanks. Pinned.

    Reply
  4. Thalia @ butter and brioche

    February 12, 2015 at 6:09 pm

    This soup looks so creamy, comforting and delicious – and healthy too! It is perfect for the rainy weather here in Australia, so you definitely can consider I will be making this.

    Reply
  5. Gayle @ Pumpkin 'N Spice

    February 12, 2015 at 2:34 pm

    I love the looks of this soup, Kelly! The carrots and cauliflower sound like the perfect combo. And I love the coconut milk in here, too!

    Reply
  6. Sarah@Whole and Heavenly Oven

    February 12, 2015 at 9:37 am

    I just love all those gorgeous chickpeas on top of this STUNNING soup! Just what I need right now to warm me up!

    Reply
  7. Julia

    February 11, 2015 at 5:21 pm

    I second what Kristine said – I’d love to give you some of our summer-like weather! Can we trade weather patterns for a few days? Soup is always a favorite for me, too and this creamy healthy cauliflower soup sounds perfect!

    Reply
    • Kelly

      February 11, 2015 at 9:48 pm

      Yes, please send me sunshine and warm air! :)

      Reply
  8. Kristine's Kitchen

    February 11, 2015 at 3:39 pm

    I’ve been wanting to do more cooking with cauliflower, and this soup looks like a good place to start! Wish I could send you some of our California warmth and sunshine!

    Reply
    • Kelly

      February 11, 2015 at 10:05 pm

      I need some California sun for sure!

      Reply
  9. Rachel @the dessert chronicles

    February 11, 2015 at 3:27 pm

    This is just what I need this time of year! Love the cauliflower and carrot combination. I’ll have to try that!

    Reply
    • Kelly

      February 11, 2015 at 9:54 pm

      I hope you like it!

      Reply
  10. Natalie @ Tastes Lovely

    February 11, 2015 at 1:39 pm

    If you’re sick of winter, just move to California! It’s 60 degrees and sunny here. Do you hate me? Sending warm thoughts your way! This soup sounds delicious! So smart adding those crispy chickpeas on top : )

    Reply
    • Kelly

      February 11, 2015 at 10:00 pm

      I wish I could at least vacation there right now!

      Reply
  11. lovemefeedme

    February 11, 2015 at 1:13 pm

    It is definitely soup weather where I live!! It’s been so grey and rainy for the past week. It gives me an excuse to drink heaps of tea and eat lots of warm comfort food while staying cuddled up with Netflix though hahah! I love the addition of chickpeas on top – a must try!!

    Reply
    • Kelly

      February 11, 2015 at 10:03 pm

      We have been overdosing on the Netflix, too! :)

      Reply

Trackbacks

  1. 20 Creamy Soup Recipes Perfect For Cold Days - Coupons for Wisconsin says:
    December 4, 2015 at 4:01 pm

    […] Creamy Cauliflower Carrot Soup […]

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  2. Glutenvrij weekmenu: wat aten wij deze week? | mijn serendipity says:
    July 29, 2015 at 2:32 am

    […] en ik vond het tijd om een keer een recept te maken. Het werd een bloemkoolsoep, recept vind je hier. Echt verrukkelijk! Daarnaast maakten we spinaziepannenkoeken. Deze vind Peuterdochter erg lekker, […]

    Reply

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Hi! I'm Kelly, and I believe that you can enjoy amazing, easy recipes even when cooking for multiple food allergies.

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