A carrot cauliflower soup that’s ultra-creamy, warming, comforting, and delicious. It’s loaded with veggies and comes together in about 35 minutes for a wholesome meal guaranteed to satisfy.
This recipe was originally published in March 2019. It has been updated for content and photos.
This deliciously creamy carrot cauliflower soup is perfect to enjoy in colder months, but would also make a fantastic starter for Easter or other holidays.
Enjoy it with a wrap or sandwich, or serve it with some crispy garlic bread for dunking and wiping the bowl clean.
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Reader Feedback
⭐⭐⭐⭐⭐ This was the perfect soup to start our Easter dinner. Love the combination of dill and carrots. I can’t wait to eat the leftovers. – Gloria
Why you’ll love it
- Wholesome: This carrot cauliflower soup is made using nutrient-dense ingredients and is loaded with fresh vegetables. Plus it’s ultra-low in calories and fat, making it suitable for weight loss or weight management.
- Delicious: It has fantastic texture and flavour. The avocado makes this soup silky smooth and ultra-creamy, without any dairy. Plus, the fresh dill adds a subtle tangy flavour that is absolutely drool-worthy. AND it’s filling and satisfying, despite being low in calories.
- Easy to make: It’s made in one pot (or in your Instant Pot) and it’s ready in just 35 minutes.
- Picky eater friendly! This soup is a fun colour, with no “chunks” of veggies for little ones to pick out of their bowl. 😉
- Top 8 allergen free, making it suitable for most eaters! This soup is not only vegan and dairy-free, but also gluten-free, soy-free, and nut-free.
- Freezer-friendly! Which is perfect since it makes a large batch.
Ingredients + Substitutions
Here’s what you’ll need to make this creamy carrot cauliflower soup.
- Carrots: Choose firm, bright orange carrots for the best flavour and quality.
- Cauliflower: Cauliflower florets add bulk to the soup with very few calories. A great way to increase nutrients.
- Onion/Celery/Garlic: For added flavour but you may sub or omit as needed and preferred.
- Sweet potato: I like adding some sweet potato to enhance the orange colour of the soup and add some natural sweetness. You may use yellow/golden potatoes instead if you need to reduce the natural sugars.
- Avocado: It might sound odd to add avocado to soup, but it gives this dish a creamy and velvety texture without using any cream or milk. It’s a great dairy-free alternative.
- Dill: The fresh dill adds a special flavour and I highly recommend including it. However, if you don’t like dill, you may substitute it with fresh parsley or coriander.
- Sage: I love adding sage to this soup for extra flavour, but you may omit it if you prefer. Or you may substitute with other spices and flavours such as a pinch of cumin, ginger, turmeric, nutmeg, and/or some freshly squeezed lemon juice.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Add the onion, celery, carrots, and garlic to a soup pot. (photo 1)
Sauté until softened, approx. 5-7 minutes. (photo 2)
NOTE: Use water or broth to sauté the veggies to keep the dish low in calories and fat. If preferred, you may use your favourite cooking oil to sauté.
Add all the remaining ingredients except the avocado and cook until the veggies are soft. (photo 3)
Then add the avocado and blend your soup with an immersion blender. (photo 4)
Serve in bowls garnished with a little extra fresh dill. Or top it with a drizzle of cashew cream for an extra creamy texture.
Equipment
Use a stock pot if working on your stovetop, or you may also use an Instant Pot.
To puree your soup, an immersion blender is the easiest and less messy option. But if you don’t have one, a stand-up high-speed blender works too. Just make sure to work in batches and never overfill a blender with hot liquids.
Storage
Leftovers will keep refrigerated for 3-4 days in a sealed container.
To freeze, wait until the soup is mostly cooled. Then transfer to freezer-safe airtight containers, leaving some room for expansion at the top of the container. Freeze for up to 3 months.
Expert Tips
- Don’t stress over uniform-sized veggie pieces. Since you’ll be pureeing the soup, you don’t need even sizes. This will save you time on prep.
- If you’re pressed for time, skip the sauté step and simmer everything together in one step.
- Use an immersion blender to puree for less mess, ease, and fewer dishes to wash.
- If you don’t have an immersion blender, use extreme caution when blending hot liquids. Don’t overfill your blender, and work in batches to prevent spills.
- Taste for salt and pepper once cooked, and add more, if needed. Depending on the broth you’re using, you may want more salt.
- This soup is thick in texture. If you prefer a thinner texture, use an additional cup of broth or stir in a cup of your favourite plant-based milk after pureeing.
More delicious creamy soup recipes
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 yellow onion diced
- 1 large celery rib diced
- 4 large carrots peeled & diced (3.5 cups)
- 4 cloves garlic minced
- 1 medium cauliflower broken into florets (8 cups)
- 1 medium sweet potato peeled & cubed (4 cups)
- 6 cups low sodium vegetable broth
- 3-4 tablespoons fresh dill plus more for garnish (or 2-3 teaspoons dried dill weed)
- 1 teaspoon dried sage
- 1 ripe avocado peel & pit removed
- salt + pepper to taste
Optional Garnishes
- cashew cream
- fresh dill
- black pepper or red pepper flakes
Instructions
Stovetop Directions
- Add the onion, celery, carrots, and garlic to a large pot with 3-4 tablespoons of water and sauté for 5-7 minutes, until softened.
- Then add all remaining ingredients except the avocado. Bring to a boil, then reduce heat and simmer for about 10 minutes, until the veggies are fork tender.
- Turn off the heat, add the avocado, and use an immersion blender to puree the soup. (OR, carefully transfer to a regular blender.) Taste for salt and pepper, adding more if needed.
- Serve garnished with fresh dill, cashew cream, or red pepper flakes.
Instant Pot Directions
- Set your Instant Pot to sauté mode, and add the onion, celery, carrots, and garlic with 3-4 tablespoons of water and sauté for 5-7 minutes, until softened.
- Then add all remaining ingredients except the avocado. Close the lid, ensuring the valve is in the sealing position, and set it to high pressure for 5 minutes. (It will take about 15 minutes to reach pressure.)
- When the timer is complete, quick-release the steam valve and open the lid once safe to do so. Add the avocado and use an immersion blender to puree the soup. Taste for salt and pepper, add more if needed, and then serve.
Notes
- Don’t stress over uniform-sized veggie pieces. Since you’ll be pureeing the soup, you don’t need even sizes. This will save you time on prep.
- If you’re pressed for time, skip the sauté step and simmer everything together in one step.
- Use an immersion blender to puree for less mess, ease, and fewer dishes to wash.
- If you don’t have an immersion blender, use extreme caution when blending hot liquids. Don’t overfill your blender, and work in batches to prevent spills.
- Taste for salt and pepper once cooked, and add more, if needed. Depending on the broth you’re using, you may want more salt.
- This soup is thick in texture. If you prefer a thinner texture, use an additional cup of broth or stir in a cup of your favourite plant-based milk after pureeing.
Denise says
This soup was so creamy and delicious! It’s perfect for this time of year and it will make a great starter for Easter dinner! Thank you!
rosa says
So glad you enjoyed it. 🙂
Gloria says
This was the perfect soup to start our Easter dinner. Love the combination of dill and carrots. I can’t wait to eat the leftovers.
rosa says
Thrilled you enjoyed it, Gloria!
Helen says
This tasty soup is always a winner, and love that it’s low in fat and full of flavour. The blended avocado adds a nice velvety texture.
rosa says
Thanks so much Helen!
Maggie says
Love the fresh taste brought in by dill and creamy hidden avocado! I added a 1/4 lemon juice as I was concerned About oxidation.
Does it freeze well?
Rosa says
Glad you enjoyed Maggie. 🙂 Yes, it freezes well.
Dannii says
I love carrot soup, but I had never had it with cauliflower before. This was a hit!
rosa says
Glad you enjoyed it!
Amy says
This was very easy and super tasty recipe.
Rosa says
So glad you enjoyed Amy.
Meghna says
Hey Rosa this soup is so creamy, a perfect texture I must say. Thanks for the delicious share.
rosa says
You’re welcome Meghna. 🙂