Thursday, January 19, 2023

Creamy Cauliflower Soup Using Frozen Cauliflower

bowl of cauliflower soup, vegan, gluten-free

It's soup season and cauliflower makes a really tasty soup that requires very little effort on your part especially because I use frozen cauliflower right from the bag and yes it comes out great! 

If you are looking for ways to take a few shortcuts in your homemade cooking, this soup may be just what you need. It cuts down on the work but not on the nutrients.

Let's face it- there is nothing like a pot of homemade soup to bring family and friends together in the winter!

Don't want to use frozen cauliflower? 
You can cut up two medium-large cauliflowers into florets and cook them a little longer. I've done it both ways!

Cauliflower, Vegetable, Food

However, I always keep frozen cauliflower in the freezer. I'm able to purchase a 1 pound bag of organic frozen cauliflower at Whole Foods Market for just $1.99/bag. Since we eat out quite often in Florida, my fresh produce often goes bad before I get to cook it, therefore I use frozen vegetables most of the time.

Cauliflower soup, vegan, gluten-free,

Lately, I've been finding that a variety of frozen produce works great in soups and is a real time and mess saver! Truthfully, I don't notice any difference in the final taste either. 

If you don't care for cauliflower, try my  green bean soup (link to recipe) made with frozen green beans which is real easy and tastes exceptional.

White Vegetables Are Loaded With Nutrients 
For this delicious pure white vegan soup, I used onions, cauliflower, garlic powder, and a large parsnip. It's a white soup made with all white vegetables. 
  • Onions offer protective antioxidants, anti-inflammatory properties, fiber, and nutrients. Great during cold and flu season.
  • Parsnips are a cousin of the carrot and offers excellent fiber as well as anti-inflammatory properties and immune boosting Vitamin C. My mother used to use parsnip in many of her homemade soups. 


Cauliflower Is A Powerful Cruciferous Vegetables 
 Cruciferous vegetables such as cauliflower, broccoli, arugula, cabbage, Brussels sprouts, kale, boo choy, and collards greens provide valuable antioxidants that are thought to help boost immunity against diseases such as cancer. These are great vegetables to include in your daily diet.

The flavor of this soup is mild and creamy and not only delivers a bowlful of cruciferous goodness but also feels comforting and soothing to the tummy. A perfect choice to warm you up on a cold day. Of course being in Florida, the weather is mild and warm, but I still love to eat soup.

Bowl of creamy cauliflower soup, vegan, kosher

Another bonus is that this soup is really low in calories and carbs too! It's a perfect soup if you are following WW. 

This recipe makes about 4-6 bowls of soup. If you are cooking for one or two, simply cut the recipe in half. I cook for two, but we do not mind eating soup two days in a row. 

Cutting Board, Knife, Chopped, Parsley

Garnishes Add Flavor Too
Once you make this soup, you could experiment with adding additional garnishes such as chopped dill, parsley, scallions, gluten free croutons, GF crackers, seeds or nuts. 

Instant Pot or Stove Top Works
I make all my soups in the Instant Pot, but you could easily make this soup on the stove top. 

2 medium onions, peeled and chopped
1 large parsnip, washed, peeled and diced small
2.5 bags of organic frozen cauliflower florets (1 pound bags) 
1 teaspoon of garlic powder
5 cups of vegetable broth, divided
Sprinkle (or more to taste) of ground sage (or substitute another spice that you like or have on hand) to each bowl before serving.
Cracked pepper to taste 

Directions for Instant Pot 
Add onions, parsnip, and 1/2 cup of vegetable broth to the insert liner of the Instant Pot. Press sauté and sauté for about 4 minutes, stirring. Add frozen cauliflower, garlic powder, remaining vegetable broth, and cracked pepper, stir well.  Secure lid, cancel sauté and press to pressure cook for 1 minute. 

When done, release steam manually according to the manufacturers directions. When all steam is released, carefully remove the lid. Using an immersion blender to blend the soup (right in the IP or pot) until creamy. Adjust seasoning (extra salt, pepper, garlic powder) and add garnishes of your choice.

Stove Top Directions
Sauté the onions and parsnip in vegetable broth. Add cauliflower, garlic powder, remaining broth and pepper. Cook covered until cauliflower is soft. Use an immersion blender to blend to creamy. 

Gold Rim Crockery, Soup Bowls, Terrine

My Soups Cookbook is Available On Amazon 

If you are a follower of my blog, you know that I LOVE soup and published a plant-based soups cookbook (affiliate link to Amazon)
Soups cookbook, Easy Plant-Based Soups From Farm To Ladle
 with over 80 easy and delicious soup recipes that are gluten-free, dairy-free, vegan, and meet kosher-parve requirements as well.

1. All of my recipes on my blog are gluten-free, vegan, and oil-free (since 2020); and prior recipes are all gluten-free and vegetarian or vegan.
2. This is a dairy-free creamy thick soup 
3. Variation Options: Add some oat milk to the soup if you like
4. I buy parsnips by the pound in Whole Foods, but they are available in most markets (sometimes in a bag like carrots).
5. I used sage as a spice for this light bland soup- if you don't have sage in your cupboard (who does?) try a spice of your choice - thyme? 
6. Hi to Vicki
7. Hi to Laurala 
My two good friends who religiously read my blog- Love you both and appreciate your support 💖

Another Parsnip Recipe


  1. Your cauliflower soup looks wonderful!! I'd love to have it for lunch on a chilly day---and our mild winter weather is just about to take a nose dive!! The timing is right.

  2. Creamy soup with crispy croutons...a perfect match!

  3. I love cauliflower so may have to try this. It sounds delicious!!

  4. Soups like this are so hearty and flavorful! I'll put your cookbook in my wish list! Thanks for sharing your recipes!

  5. A lovely soup.

    Here in the UK we are experiencing very cold temperatures and soup is always so welcome and comforting.

    All the best Jan

  6. I love just about any soup - cauliflower is a favorite veggie and I know I would enjoy your version. I have one or two posts on my blog -cauliflower is such a versatile ingredient :)

  7. Winter is indeed the soup season. I like soup with almost any veggies I can put my hands on. Your cauliflower soup sounds delicious!

  8. Thanks for including the recipe! I am a big fan of cauliflower and tend to eat it raw with hummus or Tzatkiki.

  9. Soup is a great winter food. Yesterday I made potato soup, very thick and creamy. And I have some other soups in mind… I haven’t made cauliflower soup in ages so that’s a great thought.

    best… mae at

  10. Judee, what a beautiful soup! I am always on the lookout for more cauliflower recipes, pinned this one! Heading over to look at your green bean soup recipe...

  11. Fabulous soup. I love the use of frozen cauliflower and parsnip for that peppery taste.

  12. I continue to be amazed by the versatility of cauliflower! And I too cook with frozen veggies; I can't stand the pressure of having to use the fresh ones before they go bad. I love the pic of the beautiful white crockery. It's the perfect way to end a post about a white soup. 🤍🤍🤍

  13. I love cauliflower is creamy and comforting!.....Abrazotes, Marcela

  14. I rarely keep frozen cauliflower on hand, because it never occurred to me to use it in soup. I love this idea! I also like the fact that the frozen variety is much cheaper than the fresh. The addition of the parsnip is interesting. I like that too. Pattie @ Olla-Podrida

  15. The garlic and onion add so much rich flavor to your amazing soup. I especially loved your idea to use frozen cauliflower. Using frozen really helps to cut down on food waste.

  16. yes i often use frozen veg. in soups or stews too. So very handy!

  17. We were cooking with caulifllower quite a lot a couple of years ago but it has been a while! Must get back to it. Thanks for sharing with Weekend Cooking.

  18. Wow, this Creamy Cauliflower Soup recipe is a game-changer! 🍲 Using frozen cauliflower not only makes it convenient but also maintains the rich flavor and creaminess. I love the idea of simplifying the process without compromising on nutrients—such a win-win!

    Your tips on using frozen veggies for soups are fantastic. It's a real time-saver, especially for those of us who tend to dine out often. The fact that this soup is both vegan and gluten-free is a big plus, making it a versatile and inclusive choice for various dietary preferences.

    The blend of onions, cauliflower, garlic powder, and parsnip in this all-white vegetable soup is not only visually appealing but also packs a nutritional punch. I appreciate the insight into the health benefits of cruciferous vegetables, reinforcing the idea that good food can be both delicious and nourishing.

    The low-calorie and low-carb nature of this soup is a delightful surprise, and the idea of experimenting with garnishes like dill, parsley, or even gluten-free croutons adds an exciting personal touch. Whether made in an Instant Pot or on the stove top, the flexibility of this recipe is commendable.

    Your additional notes provide helpful variations, and I'm intrigued by the option to add oat milk for extra creaminess. The fact that you've shared your passion for soup through a dedicated cookbook on Amazon is the cherry on top! 📚

    Thanks for sharing this gem of a recipe. I can't wait to try it out and share it with my family and friends. Cheers to warm bowls of comfort in the winter season! 🌬️🥣


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