Garlicy Cauliflower Soup

by | Feb 6, 2026 | Recipes, Soups

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Garlicy Cauliflower Soup

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Ingredients
  

  • 1 head cauliflower (broken into chunks)
  • 6 cloves garlic (smashed and peeled, or 1 small head roasted garlic)
  • 1 small onion (chopped)
  • 1 shallot (quartered, or one leek, sliced)
  • 1 small carrot (chopped)
  • 1 stalk celery (chopped)
  • 1 can white beans (drained and rinsed)
  • 1/2 cup nutritional yeast
  • 2 cups water
  • Drizzle tahini (optional)
  • 1 tablespoon lemon juice
  • Chives and parsley to garnish
  • Salt and pepper to taste at the end (optional)

Instructions
 

  • Begin by placing the onion, shallot or leek, carrot and celery into your Instant Pot on sauté mode or into a stock pot over medium heat. Add a few splashes of water and sauté for several minutes, stirring occasionally, until the vegetables begin to soften and become aromatic.
  • If using fresh garlic, add the smashed garlic now and cook for another 1–2 minutes to allow its flavor to fully develop and release its aroma.
  • Add the cauliflower, white beans, nutritional yeast and water.
  • For Instant Pot: Seal and cook for 5 minutes, then release the pressure. Stir in the tahini (if using), lemon juice, and salt and pepper to taste.
  • For Stove Top: Bring the pot to a boil, then reduce to a simmer and cook for about 15 minutes, or until the vegetables are soft. Stir in the tahini (if using), lemon juice, and salt and pepper to taste.
  • If using roasted garlic, allow it to cool slightly, then gently squeeze the soft cloves out of their skins and add them to the soup just before blending (hit reply if you want to know how I roast my garlic, simply with no mess).
  • Next, for both versions: Carefully transfer the soup to a Ninja or Vitamix blender and blend until smooth, working in batches if necessary. If using a standard blender, allow the soup to cool slightly first to prevent pressure buildup from the heat and steam.
  • Adjust flavors as needed, garnish with fresh parsley or chives, and serve with your favorite whole grain or gluten-free bread.
  • If not strict on low-fat, you can add a few tablespoons of cashews along with the cauliflower and other cooking ingredients for an even richer, creamier soup.

Notes

You can also reserve a few pieces of cauliflower, roast them in a dry pan until golden, and use them as a beautiful garnish on top of the finished soup.