HealthFlex
×
  • About
    • Meet Our Team
    • Success Stories
    • Health Insurance & Billing
    • FAQ
    • Careers
    • Media
  • Workplace Wellness
  • Nutrition Counseling
  • Programs
    • Reset & Rebalance
    • Perseverance
    • Empowered to Thrive Series
  • Healthy Insights Blog
  • APPOINTMENTS & CONTACT

Recipe: Vegan Potato Cauliflower Soup

Recipe: Vegan Potato Cauliflower Soup
December 10, 2024RecipesRecipes: Fall & Winter

 

Potato soup might seem like one of those recipes that doesn’t leave much room for adjusting and still being rich, creamy, and satisfying.  But it all comes down to ensuring the foundation of the recipe is honored, and the tweaks are small enough to keep what everyone enjoys most about the dish.

For this soup, we kept the largest portion of veggies as potatoes and added cauliflower to lower the carbohydrate content without sacrificing texture.  We swapped out milk or cream and replaced that with coconut milk to create a similarly rich and creamy soup that is also dairy-free.  The toppings listed are merely suggestions, feel free to include what you enjoy most as a garnish for your favorite soups!

 

Vegan Potato Cauliflower Soup

Serves 6-8

 

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, diced
  • 1 medium carrot, peeled and diced (1/2 C)
  • 8 oz cauliflower florets (2 C)
  • 4 cloves garlic, minced or grated
  • 1/2 tsp dried rosemary
  • 1/4 tsp dried thyme leaves
  • 2 large russet potatoes, peeled and cut into 1-inch cubes (1 1/4 pounds)
  • Juice of 1/2 lemon (2 Tbsp lemon juice)
  • 4 C vegetable broth
  • 1 tsp salt, more to taste
  • 1/2 tsp black pepper
  • 1 C regular/full fat canned coconut milk (roughly half of a 14.5 oz can)
  • Optional garnish: green onions, cracker/chips/pretzel pieces, shredded vegan/dairy-free cheese

 

Directions

  1. Set pressure cooker/Instant Pot to sauté mode.
  2. Add olive oil, onions, carrots, and a pinch of salt.  Sauté until onions become translucent, about 6-7 minutes.
  3. Add cauliflower and sauté another 3-4 minutes.
  4. Next, add garlic, rosemary, thyme, potato cubes, 1 Tbsp lemon juice, broth, salt, and pepper.  Stir ingredients in the pot until combined.
  5. Place lid securely onto pot, ensuring steam valve is set to sealed.  Set pot to manual mode on high pressure for 10 minutes.
  6. At the end of the 10 minutes, carefully quick release the pressure (this will take a few minutes).  When complete, remove the lid and add the remaining tablespoon of lemon juice and 1 C coconut milk.  Stir to combine.
  7. In divided batches, pour half the soup into a high-speed blender to puree.  Alternatively, if you have an immersion blender, use this to puree soup in the pressure cooker base/pot.  Blend until smooth and creamy.
  8. Serve warm with desired toppings.

 

Swaps

  • For the coconut milk: 1 C vegan cream

 

Tips

  • Settings and button labels can vary between pressure cooking devices.
  • Check your user manual if the above directions don’t align with your product features/options.

 

Recipe adapted from: Healthy Potato Soup

Recent Posts

  • Recipe: Steamed Asian Green Beans
  • Recipe: Protein Banana Bread
  • Recipe: Homemade Chocolates (Allergy-Friendly)
  • Recipe: Rainbow Pasta Bowl
  • Move More… But Make It Easier!

Categories

  • Meal Planning
  • Plate Method
  • Recipes
  • Recipes: Dessert
  • Recipes: Fall & Winter
  • Recipes: Holiday
  • Recipes: Non-Starchy Veggies
  • Recipes: Spring & Summer
  • Wellness Insights
  • Workplace Wellness

Subscribe To Our Newsletter


    Our mission is to inspire our patients with confidence and empower them with skills to become the healthy person they envision. Our vision is to create a shift in health-consciousness where an individual’s healthy choices come automatically and are in sync with their body’s needs.

    910.663.5166 / fax: 888.856.3502

    info@summerfieldcw.com

    5129 Oleander Drive, Suite 103 ​Wilmington, NC 28403

    8801 Fast Park Drive, Suite 301 Raleigh, NC 27617

    Navigation

    • About Summerfield Custom Wellness
    • Health Insurance & Billing
    • Workplace Wellness
    • Nutrition Counseling
    • Reset & Rebalance Programs
    • Telehealth
    Copyright ©2025 Summerfield Custom Wellness. All rights reserved | Policies