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30-Minute Potato Cauliflower Soup

Warm, nourishing, filling and easy! This potato cauliflower soup is pretty much pure veggies. A great way to feel full without excessive calories or fat.

In the winter it can be hard to get lots of fresh vegetables, since not as many are in season. Thankfully, potatoes are cheap and store well in the winter, making a good base for meals. Although potatoes get a bad rap as a weight-gain food, the potato in and of itself is not to be feared. The butter, cheese, sour cream and oil that they’re usually prepared in is the real problem. A humble root vegetable alone is straight from the ground and unprocessed–the best kind of food to eat. As Chef AJ says, “The more potatoes I eat, the slimmer I become.” Potatoes without added fat, that is. Whole-food starches create satiety without heavy calories, an important part of achieving or maintaining a healthy weight.

Cauliflower is a cruciferous vegetable, a powerful category of vegetables we should be eating every single day (click here to see a few reasons why!).  This recipe makes it easy to eat a lot of cauliflower. Enjoy!

If you like this recipe, you might also like this Cauliflower Mac ‘n Cheese recipe!

5 from 5 votes
30-Minute Potato Cauliflower Soup
Prep Time
20 mins

Creamy potatoes meet cruciferous cauliflower for a warm, nourishing bowl of soup.

Course: Soup
Keyword: plant-based, potato cauliflower soup, vegan
Servings: 4 servings
Author: Faithful Plateful
  • 1 onion
  • 4 cloves garlic
  • 4 cups vegetable broth
  • 1 head cauliflower (about 4 cups, chopped)
  • 5 potatoes, peeled and chopped (roughly 5 cups)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp dried rosemary
  • 1 pinch red pepper flakes
  • 1-2 TBSP nutritional yeast (optional)
  • chickpea croutons, if desired (see notes)
  1. Chop onion, and saute in a splash of water for about 5 minutes. Add garlic and cook 1 minute more.

  2. Pour in vegetable broth and all remaining ingredients.

  3. Bring to a boil, and let boil, covered, for about 20 minutes, or until potatoes and cauliflower are soft.

  4. Use an immersion blender, or pour half the soup into a blender with tight-fitting lid. Blend until smooth and add to the rest of the soup to create a half-chunky soup.

  5. Add more salt and pepper to taste, and serve.

Instant Pot Intructions
  1. Roughly chop the vegetables. Combine all the ingredients into the instant pot and set to high pressure for 15 minutes. Quick release steam, then blend until smooth.

Recipe Notes

To make chickpea croutons, add a drained can of chickpeas to a hot skillet with salt and pepper. Add 1 tsp high-heat oil (like coconut or grapeseed) if desired for extra crispiness. Stir and cook on high heat until outsides are golden brown. They stay soft on the inside but still add delicious texture to this creamy soup. 





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  1. I made the chili mac and it was a huge hit with everyone in the house including my meat lover husband. Today I am making the cauliflower potatoe soup. Can’t wait till it’s ready.

  2. This was loved by the whole family. I used smoked paprika and garlic to season the chickpeas and baked them in the oven at 425 for 20 minutes. The flavor was a great addition to the soup. Also I didn’t peel the potatoes and it saved time and turned out great.

  3. It was one of those night when I didn’t know what to make, so scrolled through Faithful Plateful and discovered I had everything I needed to make this soup. Delicious and nutritious! Will make again.

  4. Just made this tonight and it was wonderful! My husband and kids enjoyed it as well, and the chickpea croutons were fun and delicious.

  5. I was a skeptic thinking how could you possibly make potato soup without the milk/cream or cheese? Well I am a skeptic no longer! This potato soup recipe is delicious and comforting. I didn’t even have a whole head of cauliflower and it still turned out great. I also used a potato masher to mash at the end. It will be going on my list of “make again” meals for sure. My entire family of 5 enjoyed it. Thank you so much!

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