This silky-smooth cream of carrot and cauliflower soup transforms simple vegetables into the ultimate soul warmer using just 4 main ingredients and 30 minutes of your time. The cauliflower naturally creates an incredibly creamy texture without any flour, starch, or heavy cream needed.

A bowl of creamy orange carrot cauliflower soup garnished with yogurt, fresh herbs, freshly cracked black pepper and a drizzle of olive oil

The Perfect Soul-Warming Bowl

When autumn arrives and the air gets crisp, nothing beats a steaming bowl of homemade soup. This cream of carrot and cauliflower soup is my go-to recipe when I want something that feels like a warm hug in a bowl. It’s the kind of soup that makes you want to curl up with a good book and forget about the world outside.

What I love most about this recipe is how the humble cauliflower works its magic, creating that luxuriously thick, velvety texture we all crave in comfort food. No flour, no starch, no heavy cream – just pure vegetable goodness that happens to taste absolutely incredible.

Why This Recipe Works

The secret to this soup’s success lies in the perfect partnership between carrots and cauliflower. Here’s the science behind the magic: 

Natural Thickening Power: Cauliflower breaks down beautifully when cooked and pureed, creating natural starches that give the soup its creamy consistency without any added thickeners.

Flavor Balance: The sweet earthiness of carrots pairs perfectly with cauliflower’s mild, nutty flavor. Neither vegetable overpowers the other — they create a harmonious base that’s comforting yet sophisticated.

Simple Cooking Method: By simmering the vegetables until fork-tender before blending, we ensure maximum flavor extraction and the smoothest possible texture.

A bowl of creamy orange carrot cauliflower soup garnished with yogurt, fresh herbs, and a drizzle of olive oil

Key Ingredients That Make the Difference

Carrots (4 large): Choose firm, bright orange carrots for the best color and sweetness. The natural sugars concentrate during cooking, creating depth of flavor.

Cauliflower (1 large head): This is your secret weapon for creaminess. Fresh cauliflower works best, but frozen florets are perfectly fine if that’s what you have.

Quality Vegetable Broth: I prefer using homemade vegetable broth for the best flavor, but a good-quality store-bought version (my personal favorite is Better Than Bouillon) works wonderfully. The key is balancing it with water so it doesn’t overpower the vegetables.

Plant-Based Milk: Unsweetened cashew milk or oat milk adds the perfect richness without heaviness. These create the creamiest texture, though almond or soy milk work beautifully too.

Aromatics: Yellow onion and fresh garlic create the flavor foundation, while good salt and white pepper enhance everything without competing.

Recipe Overview

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Servings: 4-6 bowls
  • Difficulty: Beginner-friendly
  • Equipment Needed: Large stock pot, immersion blender (or regular blender)
Adding stock to the pot which already contains carrots and cauliflower florets

How to Make Cream of Carrot and Cauliflower Soup

Step 1: Build Your Flavor Base

Heat 2-3 tablespoons of extra-virgin olive oil in a large stock pot over medium heat. Add your chopped onion, minced garlic, salt, and pepper. Cook for about 3 minutes until the vegetables are fragrant and slightly softened – you’ll know it’s ready when your kitchen starts smelling amazing.

Step 2: Add the Stars of the Show

Add your sliced carrots and cauliflower florets to the pot. Pour in 2 cups of vegetable broth and 2 cups of water. I like using this combination because all broth can sometimes overpower the delicate vegetable flavors — we’re making cream of carrot and cauliflower soup, not vegetable soup!

Testing vegetables for doneness with a fork

Step 3: Simmer to Perfection

Bring everything to a gentle simmer, cover with a lid, and let it cook for about 25 minutes. You’ll know it’s done when both the carrots and cauliflower are fork-tender and practically falling apart.

Pureeing the cooked vegetables with an immersion blender

Step 4: Create the Magic

Here’s where the transformation happens! Using an immersion blender, carefully puree the soup until it’s completely smooth.

For an ultra-silky result, you can ladle the soup into a high-speed blender, (work in batches if necessary and be careful with the hot liquid), then return it to the pot.

Adding milk to the pureed soup

Step 5: Add the Finishing Touch

Stir in 1 cup of unsweetened cashew milk (or your own favorite milk) and bring the soup back to a gentle simmer.

Of course, feel free to add a little bit more or a little bit less milk, depending on the desired consistency. I prefer my soups on the thicker side, but hey, you may feel differently and that’s perfectly fine!

Giving the soup a final stir

Serving Recommendations

This soup is beautiful on its own, but a few simple garnishes can make it restaurant-worthy:

Classic Garnish: A dollop of unsweetened coconut yogurt or thick cashew cream, a sprinkle of fresh herbs like parsley or chives, and a light drizzle of good olive oil.

Elegant Touch: Create carrot ribbons with a vegetable peeler for a stunning presentation that echoes the main ingredient.

Comfort Style: A swirl of coconut cream, freshly cracked black pepper, and some crusty bread for dipping.

A bowl of creamy orange carrot cauliflower soup garnished with yogurt, a carrot swirl, fresh parsley, and a drizzle of olive oil

Expert Tips for Success

Vegetable Prep: Cut your vegetables into similar-sized pieces to ensure even cooking. Carrots take slightly longer than cauliflower, so if anything, cut them a bit smaller.

Blending Safety: If using a regular blender, let the soup cool slightly and never fill the blender more than halfway. Hot liquids expand and can be dangerous.

Consistency Control: Start with less milk and add more until you reach your preferred thickness. Remember, the soup will thicken as it cools.

Make-Ahead Magic: This soup actually tastes better the next day as the flavors meld. Store in the refrigerator and gently reheat, adding a splash of broth or of your preferred milk if needed.

Seasoning Secret: Taste and adjust seasoning after adding the milk, as some varieties can slightly mellow flavors.

Recipe Variations and Adaptations

Plant Milk Varieties: Try different unsweetened plant milks for varied richness – oat milk for creaminess, cashew milk for richness, or coconut milk for extra indulgence.

Spice It Up: Add a pinch of curry powder, cumin, or smoked paprika when sautéing the onions for depth.

Herb Garden: Fresh thyme, sage, or rosemary make beautiful additions. Add hardy herbs during cooking, delicate ones at the end.

Protein Power: Stir in cooked white beans or chickpeas, or top with a handful of Oven Baked Tofu cubes

Roasted Version: For deeper flavor, roast the carrots and cauliflower at 400°F for 25 minutes before adding to the pot.

Nutritional Benefits

This soup is a nutritional powerhouse disguised as comfort food:

Vitamin A Abundance: Carrots provide beta-carotene, essential for eye health and immune function.

Vitamin C Boost: Cauliflower delivers immune-supporting vitamin C and fiber for digestive health.

Low Calorie, High Satisfaction: At approximately 150 calories per serving, this soup fills you up without weighing you down.

Antioxidant Rich: Both vegetables provide antioxidants that help fight inflammation.

Heart Healthy: This vegan soup is naturally cholesterol-free and contains healthy plant compounds.

A bowl of creamy orange carrot cauliflower soup garnished with yogurt, fresh herbs, cracked black pepper and a drizzle of olive oil

Troubleshooting Common Issues

Soup Too Thin: Simmer uncovered for a few minutes to reduce liquid, or blend in some cooked cauliflower florets.

Soup Too Thick: Thin with additional vegetable broth or plant milk, adding gradually until desired consistency is reached.

Lumpy Texture: Blend longer, or strain through a fine-mesh sieve for ultra-smooth results.

Bland Flavor: Check your seasoning – you may need more salt or even a splash of lemon juice to brighten the flavors.

Frequently Asked Questions

Q: Can I freeze this soup?
A: Yes! The soup freezes well for up to 3 months. The texture may be slightly waterier after thawing, but a quick stir usually fixes this. Consider freezing without the plant milk and adding it when reheating.

Q: How long does it keep in the refrigerator?
A: Properly stored, this soup lasts 3-4 days in the refrigerator. It actually tastes even better the next day!

Q: Can I make this in a slow cooker?
A: Absolutely! Add all ingredients except milk to your slow cooker and cook on low for 4-6 hours. Blend, then stir in milk before serving.

Q: What if I don’t have an immersion blender?
A: A regular blender works perfectly – just work in batches and be careful with the hot liquid. You can also use a food processor, though the texture might be slightly less smooth.

Q: Is this soup suitable for meal prep?
A: Yes! It’s perfect for meal prep. Store in individual containers and reheat gently, adding a splash of plant milk if needed.

Bottom Line

This cream of carrot and cauliflower soup proves that the best comfort food doesn’t need to be complicated. With just a handful of simple ingredients and 40 minutes of your time, you can create something that rivals any restaurant soup.

The natural creaminess from the cauliflower, the sweetness of the carrots, and the flexibility to make it your own make this recipe a true keeper. Whether you’re looking for a light lunch, a cozy dinner starter, or something to meal prep for the week ahead, this soup delivers every single time.

Trust me – once you try this recipe, you’ll find yourself making it all year round. I’ll even let you in on a little secret: it’s pretty fantastic straight from the fridge on a hot day!

Cream of Carrot and Cauliflower Soup by Sonia! The Healthy Foodie | Recipe on thehealthyfoodie.com
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4.54 from 60 votes

Cream of Carrot and Cauliflower Soup

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Discover this creamy carrot cauliflower soup recipe that's ready in 30 minutes with just 4 main ingredients. Naturally thick, healthy, and perfect for cold days – no flour or cream needed!
Servings: 4

Ingredients

US Customary – Metric

Instructions

  • Sauté aromatics: Heat olive oil in a large stock pot over medium heat. Add onion, garlic, salt, and pepper. Cook until softened and fragrant, about 3 minutes.
  • Add vegetables: Add carrots and cauliflower florets, followed by vegetable broth and water. Bring to a simmer.
  • Cook until tender: Cover and simmer for 25 minutes, or until vegetables are fork-tender.
  • Puree: Using an immersion blender, puree soup until completely smooth. For ultra-smooth texture, carefully transfer to a regular blender in batches, then return to pot.
  • Finish and serve: Stir in milk and bring back to a gentle simmer. Remove from heat and serve immediately.

Nutrition

Calories: 150kcal, Carbohydrates: 13g, Protein: 3g, Fat: 9g, Saturated Fat: 2g, Cholesterol: 6mg, Sodium: 1095mg, Potassium: 489mg, Fiber: 2g, Sugar: 7g, Vitamin A: 10290IU, Vitamin C: 27.2mg, Calcium: 115mg, Iron: 0.6mg
Course: Soup
Cuisine: American

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This recipe was originally posted in September of 2017 but has since been updated for clarity and additional information. A few minor modifications to the actual recipe have also been made, to make it vegan-friendly.