Smooth and Creamy Cauliflower Soup

By Sally Cameron on January 08, 2021

Dairy Free, Gluten-Free, Grain-Free, Instant Pot/Pressure Cooker, Soups, Stews & Chilies, the daniel plan, Vegan

Here’s my latest tasty recipe for a chilly day, smooth and creamy cauliflower soup. This golden soup is gluten-free, dairy-free and gets that gorgeous color from curry powder. With just a few simple ingredients you can make this in no time. If you have an Instant Pot it’s mostly hands off but stovetop method works too. I use homemade chicken broth but choosing vegetable broth keeps it vegan if desired.

curry cauliflower soup |

Smooth and Creamy Cauliflower Soup

I’ve had this recipe in my head for awhile and the first test batch came out terrific! Turmeric in the curry powder gives this soup its gorgeous golden color.  The rich creaminess is from coconut milk and pureed steamed cauliflower florets. Onion, leek and garlic provide the aromatics, and broth helps it puree in a blender. It lasts in the refrigerator for 4 days so make it ahead on the weekend for the busy week ahead. I’ve been enjoying it for lunch. I have not tried freezing it yet because it hasn’t lasted that long, but I’m sure it would freeze fine.

curry cauliflower soup |

Instant Pot Method

You can make this soup in either your Instant Pot or on the stove top. What’s nice about the Instant Pot is that it pretty much hands off and you can walk away. Saute the onion, leek, garlic and spices then add the cauliflower and broth using the “steam” setting (high pressure). It takes about 15 minutes for both the warm up and the cool down phases to get the pot to pressure then release (de-pressure) but just a few actual minutes of cooking.

curry cauliflower soup |

Stove Top Method

For the stove top,  follow the same direction just do it in a big pot on the stove top. Saute the veggies and when you add the cauliflower and broth florets, bring to a boil, cover with a lid, turn the heat to low and simmer until tender. For both methods, add the cooked vegetables to a blend and puree with coconut milk and water to thin as needed.

curry cauliflower soup |

Curry Powder Notes

I’ve used both purchased curry powder and blended my own. Curious about what real Indian home cooks use, I called a friend and asked about how her family uses curry powder. Kaj explained that curry powder is really more of a British thing than and a true Indian thing. She told me sometimes they use curry powder with other spices and often use another blend, Garam Masala, but not usually just curry powder. I learned so much talking with her. Indian food is definitely about the spices! Choose what works best for you.

creamy curry cauliflower soup |

How to Serve

Creamy cauliflower soup is lovely served with a tossed green salad and a quick homemade vinaigrette plus some extra veggies for crunch. Be sure to toast some pumpkin seeds for the garnish. They taste good and are good for you.

Other Recipes to Try

For other recipes using curry powder try my Quick Shrimp Curry, Quick Chicken Curry, or creamy butternut apple soup. All delicious! And for another plant-based soup try my leek and mushroom soup.

Nutrition Facts
Creamy Curry Cauliflower Soup
Amount Per Serving
Calories 183 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 11g69%
Sodium 272mg12%
Potassium 667mg19%
Carbohydrates 15g5%
Fiber 5g21%
Sugar 6g7%
Protein 6g12%
Vitamin A 247IU5%
Vitamin C 73mg88%
Calcium 60mg6%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
curry cauliflower soup |
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Creamy Curry Cauliflower Soup

This creamy, golden (and dairy-free), Indian-inspired soup is easy to make and mostly hands off with an Instant Pot. Make it vegan swapping vegetable broth for chicken broth. For standard stovetop method, see notes at end.
Course Dinner, lunch, Soup
Cuisine Indian
Keyword cauliflower, Curry, Dairy-free, Gluten-free
Prep Time 10 minutes
Cook Time 9 minutes
Instant Pot heat up and cool down 30 minutes
Total Time 49 minutes
Servings 6 Yield 2 quarts
Calories 183kcal


  • Instant Pot (can also be made stove top)


  • 1 tablespoon coconut or olive oil
  • 1 cup chopped onion 1/2 a large
  • 1 cup chopped leek 1/2 a large
  • 2 garlic cloves chopped fine
  • 2 teaspoons curry powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black or white pepper
  • 2 medium heads cauliflower trimmed into florets 4 pounds raw, 2 pounds trimmed florets
  • 2 cups chicken broth low to no sodium
  • 1 cup canned coconut milk
  • 1 cup water to thin soup

Optional Garnishes

  • 4 tablespoons raw or toasted pumpkin seeds (pepitas)
  • 2 tablespoon chopped cilantro or flat leaf parsley


  • Add the oil to the Instant Pot and press the saute button. Set timer for 4 minutes. When oil is hot, about 1 minute, add the onion and leek. Saute until soft, stirring occasionally. Add garlic 1 minute before timer is done. Add curry powder, salt and pepper, florets and broth. Lock lid on and turn the top valve to close. Press steam button and set timer for 5 minutes. It will take the pressure approximately 15 minutes to get to high. When timer completes, allow the pressure to release naturally for 15 minutes, then release any additional steam by turning the top valve open. When all steam is released, carefully open lid away from face.
  • Place all vegetables and coconut milk into a blender and puree until smooth. If it's too thick, add the water to thin. Pour from the blender into bowls and serve. Garnish if desired. Soup keeps up to 4 days in the refrigerator. Reheat on the stovetop to serve.


To make this without and Instant Pot on the stovetop follow this method:
Place a large heavy pot like a 5 1/2 quart Dutch oven over medium heat. When hot add oil and turn heat down a bit, then add onion and leek. Cook stirring occasionally until veggies are soft, 5-7 minutes. Add garlic and cook 1 more minute. Do not let vegetables brown. Add curry powder, salt and pepper, then cauliflower and broth. Cover with a tight fitting lid and bring to a boil, until steam is coming out from under the lid, then turn to low and simmer/steam until cauliflower is very tender, about 20 minutes. Place vegetables and coconut milk into a blender and puree smooth.


Calories: 183kcal | Carbohydrates: 15g | Protein: 6g | Fat: 13g | Saturated Fat: 11g | Sodium: 272mg | Potassium: 667mg | Fiber: 5g | Sugar: 6g | Vitamin A: 247IU | Vitamin C: 73mg | Calcium: 60mg | Iron: 2mg

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