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Carrot Cauliflower Soup

This carrot cauliflower soup is a beautifully creamy vegan soup that gets its flavor from garlic and lots of sauteed carrots. Cauliflower and white beans make it hearty enough for dinner.

Carrot-cauliflower soup

Carrot Cauliflower Soup

This soup is so simple and so good and soothing. It’s just cauliflower and carrots cooked down, gently salted, and pureed, with a hit of creaminess from the addition of white beans. A bowl of this soup is a fairly complete meal but I’ve been baking bread to go along with it as well. Nothing fancy — the classic no knead recipe from the New York Times gets the job done for the bread-eaters in the house and who doesn’t love the smell of fresh-baked bread?

Carrot cauliflower soup

Why You’ll Love This Recipe

  • Hearty. The addition of white beans makes this soup hearty enough to serve for dinner. Plus, they add a nutritional punch of protein and help make the soup creamy without needing any dairy.
  • Healthy. Lots of vegetables in the form of garlic, carrots, and cauliflower make this a good-for-you soup as well as good-tasting.
  • Simple. The ingredients list is short, and it won’t take much time to put together! The main effort comes in prepping the veggies, you can let your stove do the rest of the work.

Ingredients You’ll Need

  • Olive oil
  • Garlic
  • Carrots
  • Cauliflower
  • White beans: You can use a can or make your own
  • Water or broth
  • Salt and pepper
Carrot cauliflower soup

How to Make Carrot Cauliflower Soup

For the full instructions, see the recipe card at the end of this post.

  1. Sautee vegetables. Sautee garlic and carrots in olive oil.
  2. Add cauliflower and water. Stir in the cauliflower and water.
  3. Cook soup. Bring soup to a boil, then reduce to a simmer and cook until vegetables are soft.
  4. Puree. Using an immersion blender or in batches in a blender, carefully puree the soup until smooth. Season with salt and pepper.


To store, pour leftover soup into an air-tight glass container. Soup will keep in the fridge for 5 days. To serve, gently reheat in a pot on the stove.

Carrot soup

Carrot and Cauliflower Soup

Nicole Spiridakis
A creamy, vegetable laden soup with lots of bright orange carrots paired with cauliflower.
5 from 1 vote
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Course Main Course
Cuisine American
Servings 6 servings
Calories 65 kcal


  • 2 tablespoons olive oil
  • 3 cloves garlic, thinly sliced
  • 3 large carrots, diced
  • 1 head cauliflower
  • 1 cup cooked white beans
  • Salt and pepper to taste


  • In a large heavy bottom pot over low heat, heat the olive oil. Add the garlic and sautee for a minute, then add the carrots and sautee about 3-4 minutes until starting to soften. I like to salt a bit at this stage, maybe about a ¼ teaspoon of salt.
  • Stir and add the cauliflower, and about 3 cups of water, just enough to cover the vegetables. I like a thick soup so err on the side of less water rather than more. Bring to a boil, then reduce heat, and, partly covered, simmer the pot until the vegetables are soft. 
  • Stir in the white beans and remove from heat. In a blender or using an immersion blender, puree soup until smooth. Season with salt and pepper to taste.


Serving: 1 cupCalories: 65kcalCarbohydrates: 5gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 29mgPotassium: 287mgFiber: 2gSugar: 2gVitamin C: 46mgCalcium: 21mgIron: 0.4mg
Did you make this recipe?Let me know in the comments how it went!

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