Creamy Onion Cauliflower Soup (Printable View)

Velvety blend of onions and cauliflower for a light, comforting low-carb meal.

# Ingredient List:

→ 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 chives or parsley, optional
12 - Swirl of cream or olive oil, optional

# How to Make:

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

# Expert Tips:

01 -
  • Incredibly creamy without being heavy—perfect for a light, nourishing meal
  • Naturally low-carb, gluten-free, and easily adaptable for vegan diets
  • Simple ingredients that come together in under an hour
  • The sweet caramelized onions add depth and complexity to mild cauliflower
  • Versatile enough to dress up for guests or enjoy as a cozy weeknight dinner
02 -
  • Don't skip the celery—it adds subtle depth and aromatics to the soup base
  • For the smoothest texture, blend the soup longer than you think necessary
  • Always taste and adjust seasoning after adding the almond milk or cream
  • This soup freezes beautifully for up to 3 months; just reheat gently and whisk to restore creaminess
  • If the soup is too thick after blending, thin it with additional broth or almond milk to your desired consistency
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