Creamy Onion Cauliflower Soup (Print)

Smooth and comforting soup with sweet onions and cauliflower, ideal for a light low-carb meal.

# Ingredients:

→ Vegetables

01 - 1 medium head cauliflower (about 21 oz), cut into florets
02 - 2 large yellow onions, sliced
03 - 2 cloves garlic, minced
04 - 1 stalk celery, chopped

→ Liquids

05 - 4 cups low-sodium vegetable broth
06 - 1 cup unsweetened almond milk or heavy cream

→ Fats and Seasonings

07 - 2 tablespoons olive oil or unsalted butter
08 - 1/2 teaspoon sea salt, plus more to taste
09 - 1/4 teaspoon ground white or black pepper
10 - Pinch of freshly grated nutmeg, optional

→ Garnish

11 - Chopped fresh chives or parsley
12 - Swirl of heavy cream or olive oil

# Directions:

01 - Heat olive oil or butter in a large pot over medium heat. Add onions and celery, sautéing for 8 to 10 minutes until onions become soft and translucent.
02 - Add minced garlic and cook for 1 minute until fragrant.
03 - Add cauliflower florets to the pot and sauté for 2 minutes to incorporate flavors.
04 - Pour in vegetable broth and bring to a boil. Reduce heat, cover the pot, and simmer for 20 minutes until cauliflower is very tender.
05 - Remove from heat. Using an immersion blender, puree the soup until smooth and creamy. Alternatively, blend in batches using a countertop blender and return to the pot.
06 - Stir in almond milk or cream, salt, pepper, and nutmeg if desired. Warm gently over low heat and adjust seasonings to taste.
07 - Ladle soup into bowls and garnish with fresh chives, parsley, or a swirl of cream as desired. Serve hot.

# Expert Tips:

01 -
  • Ready in 45 minutes — just 15 minutes of prep and 30 minutes of cooking stand between you and a deeply satisfying bowl.
  • Naturally low-carb and gluten-free — cauliflower does the heavy lifting, keeping the soup light yet filling.
  • Vegetarian and easily vegan — simply choose olive oil and almond milk for a fully plant-based version.
  • Silky smooth texture — blending the soup transforms humble vegetables into a luxuriously creamy bisque.
  • Minimal ingredients, maximum flavour — sweet caramelised onions and nutmeg elevate simple pantry staples into something truly special.
02 -
  • Don't rush the onions — a full 8 to 10 minutes of sautéing develops their natural sweetness and forms the flavour backbone of the soup.
  • Blend carefully — if using a countertop blender, work in small batches and hold the lid firmly to avoid hot soup spills.
  • Nutmeg makes a difference — even a small pinch of freshly grated nutmeg adds a subtle warmth that elevates the soup noticeably.
  • Adjust after blending — always taste and re-season after pureeing, as flavours shift once the soup is smooth.
  • Make it ahead — this soup keeps well in the refrigerator for up to 3 days and reheats beautifully over gentle heat.
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