Creamy Cauliflower Carrot Soup

Category: Comforting Soups and Hearty Stews

This silky cauliflower and carrot soup combines sweet root veggies with a touch of cumin and turmeric for subtle warmth and color. Sautéed onions and garlic provide a savory foundation, while a simple simmer with broth yields a naturally creamy, vibrant blend. Use Greek yogurt or light cream for an extra touch of richness if desired, and garnish with fresh herbs for a fresh, modern finish. Suitable for diabetic-friendly, gluten-free, and vegan diets with just a few tweaks—this soup is both healthy and satisfying for weeknights or elegant starters.

Loura is a chef and she is standing in front of a table full of fruits and vegetables.
Updated on Sun, 01 Jun 2025 18:40:08 GMT
A bowl of soup with a spoon in it. Save
A bowl of soup with a spoon in it. | recipesfoodyummy.com

Creamy cauliflower and carrot soup is my go to comfort dish when I want something nourishing and light but still filling. With just a few fresh vegetables and some pantry basics it comes together smooth velvety and subtly sweet from the carrots. It is naturally gluten free with a vegan option and works perfectly for those keeping an eye on blood sugar.

I first tried this soup on a chilly spring evening when I had just a cauliflower and a few carrots in the crisper. The kids ate it with extra herbs and asked for seconds.

Ingredients

  • Olive oil: for roasting veggies and heart healthy fats choose extra virgin for deeper flavor
  • Medium onion: sweet base flavor go for fresh not sprouting onions
  • Garlic cloves: boost savory depth pick firm fragrant cloves
  • Small head of cauliflower: makes the soup smooth and creamy select one with tight white florets and avoid brown spots
  • Large carrots: bring color and gentle sweetness use firm vibrant orange ones
  • Low sodium broth: gently seasons while keeping the dish light choose a clear broth without additives
  • Ground cumin or turmeric or paprika: adds subtle warmth and color buy freshly ground spices for best aroma
  • Salt and pepper: simple seasoning adjusts taste to your preference
  • Unsweetened plain Greek yogurt or light cream: swirl in for silkiness optional use a brand with no added sugar
  • Fresh herbs parsley chives or thyme: for garnish choose bright green bunches with no wilt

Step by Step Instructions

Sauté the Aromatics:
In a large pot warm olive oil on medium heat. Add chopped onion stir occasionally and cook for three to four minutes until turning soft and glassy. Stir in minced garlic and let it cook for one more minute until you smell its fragrance filling your kitchen
Simmer the Vegetables:
Drop sliced carrots and chopped cauliflower into the pot. Sprinkle cumin turmeric or paprika with a pinch of salt and pepper. Pour broth over the vegetables and increase the heat to bring it all to a lively simmer. Lower the heat and cover letting everything cook gently for about twenty minutes until cauliflower and carrots are tender when poked with a fork
Puree to Creaminess:
Blend the soup using an immersion blender straight in the pot or carefully ladle portions into a countertop blender. Blend until the soup is silky and smooth. Aim for a creamy texture with a gentle orange tone from the carrots
Final Touch and Serve:
Taste the soup and add salt or pepper if needed. Ladle into bowls while still steaming hot. For extra creaminess swirl in some yogurt or cream if desired then top with a scattering of fresh herbs for brightness
A bowl of soup with carrots and cream. Save
A bowl of soup with carrots and cream. | recipesfoodyummy.com

My favorite ingredient is definitely the cauliflower because it creates such a creamy texture without needing dairy. I still remember the first time my daughter insisted on stirring in her own swirl of yogurt and declared it the best soup ever

Storage Tips

Let the soup cool completely before storing. Pour into airtight containers and refrigerate where it keeps well for up to five days. For longer storage freeze in portions and thaw gently over low heat stirring to maintain its creamy consistency

Ingredient Substitutions

You can use broccoli instead of cauliflower for a slightly different flavor or swap carrots for sweet potatoes if needed. For vegan diets leave out the yogurt or use unsweetened dairy free yogurt

Serving Suggestions

Serve as a light lunch with crusty whole grain bread or pair with a crisp green salad. A sprinkle of toasted seeds or nuts on top adds crunch and more texture

Cultural Context

Blended vegetable soups are popular across Europe and the Middle East for both comfort and nutrition. This style of soup is a modern twist on the classic potage my grandmother used to make with whatever was in her garden

Recipe FAQs

→ How can I make this soup vegan?

Omit the yogurt or cream and use a plant-based alternative for garnish. Use vegetable broth for a vegan-friendly version.

→ What herbs pair best as garnish?

Fresh parsley, chives, or thyme provide a bright flavor and attractive finish to the soup.

→ Can I freeze leftovers?

Yes, cool the soup completely, store in airtight containers, and freeze for up to three months.

→ Is this suitable for diabetics?

Yes, the soup is high in fiber, has no added sugar, and is low in glycemic load, making it diabetic-friendly.

→ What gives the soup its creamy texture?

The natural starches in cauliflower and carrots blend into a smooth, creamy consistency without heavy cream.

→ How can I adjust the seasoning?

Taste after blending and add extra salt, pepper, or spices to suit your preferences.

Creamy Cauliflower Carrot Soup

Smooth puree of cauliflower and carrots with vibrant spices. A comforting, light meal for all dietary needs.

Prep Time
15 mins
Cooking Time
25 mins
Total Duration
40 mins
By: Loura

Recipe Type: Soups & Stews

Skill Level: Beginner-Friendly

Cuisine: Modern European

Portions Yielded: 4 Serving Size (4 servings)

Dietary Preferences: Vegetarian, Gluten-Free

What You'll Need

→ Soup Base

01 1 tablespoon olive oil
02 1 medium onion, chopped
03 2 garlic cloves, minced
04 1 small head of cauliflower, chopped (approximately 3 cups)
05 3 large carrots, peeled and sliced
06 4 cups low-sodium vegetable or chicken broth
07 Salt and freshly ground black pepper to taste

→ Seasonings (Optional)

08 1/2 teaspoon ground cumin
09 1/4 teaspoon turmeric or paprika

→ Finishing Touches

10 1/4 cup unsweetened plain Greek yogurt or light cream (optional, for garnish)
11 Fresh herbs such as parsley, chives, or thyme, chopped (for garnish)

Steps To Follow

Step 01

Heat olive oil in a large pot over medium heat. Add the chopped onion and cook for 3 to 4 minutes until softened and translucent. Stir in minced garlic and sauté for 1 minute until aromatic.

Step 02

Incorporate the sliced carrots and chopped cauliflower into the pot. If using, add ground cumin and turmeric or paprika, along with salt and pepper. Pour in the low-sodium broth and bring to a boil. Reduce heat, cover with a lid, and simmer for 20 minutes until the vegetables are tender.

Step 03

Remove from heat. Using an immersion blender, puree the mixture directly in the pot until completely smooth and creamy. Alternatively, transfer the soup in batches to a countertop blender for pureeing, then return to the pot.

Step 04

Taste and adjust seasoning if needed. Ladle the hot soup into bowls. Optionally, swirl in Greek yogurt or cream and finish with a sprinkle of fresh chopped herbs before serving.

Notes and Tips

  1. For an appealing presentation, serve in white bowls with a swirl of yogurt or cream and fresh herbs. The natural sweetness of carrots balances the earthiness of cauliflower, making this soup naturally delicious without added sugar.
  2. The soup can be prepared in advance and gently reheated, making it suitable for meal prep or entertaining.

Required Equipment

  • Large pot with lid
  • Chef’s knife
  • Cutting board
  • Immersion blender or countertop blender
  • Ladle

Allergy Info

Double-check every ingredient for possible allergens and consult a health professional if you're unsure.
  • Contains dairy if garnished with Greek yogurt or cream.

Nutritional Info (per serving)

These details are for informational purposes only and shouldn't replace medical advice.
  • Caloric Content: 102
  • Fats: 3 g
  • Carbohydrates: 19 g
  • Proteins: 4 g