Instant Pot Cauliflower Soup (Vegan, Dairy Free, Gluten Free)

This vegan instant pot cauliflower soup is thick, savory, and creamy without cream or flour. It is bursting with the flavor and goodness of cauliflower, butter beans, turmeric, garlic, and herbs. A drizzle of olive oil and fresh lemon completes this dairy-free and gluten-free soup that you won't get enough of! Did I mention it's really easy too?

This soup is pure gold. Apart from the looks (it is good-looking, right?), it is suuuuper healthy with NO cream, cheese, or milk. And..it is yum! Cauliflower is a versatile veggie for sure, but I was honestly a tad skeptical about how it would taste in a soup especially without any dairy to overcome the blandness. Well, that little voice in my head was silenced when I put the first spoonful of soup in my mouth. It tasted rich and savory and absolutely lovely!

If you like basking in soupland at all times of the year like I do, have a peek at these other soup recipes too. My favorites are vegetable soup with pasta and beans, mulligatawny, and mushroom soup.

Ingredients

Note: exact quantities are mentioned in the recipe card further down in the post.

A few thoughts on the ingredients...

• I used a frozen cauliflower packet because I did not have fresh cauliflower at hand. A small, fresh cauliflower head would also work. The frozen pack did eliminate the need to wash and chop the cauliflower!

• That tin or can you see in the picture? It's butter beans, and it's what makes the soup so creamy and yummy. I used approximately half of that can after draining and rinsing the beans in cold water.

• For garnishes, I added Italian seasoning/herbs and chilli flakes. If you don't have Italian seasoning, that's totally fine. You can use any fresh or dried herbs you have: thyme, oregano, parsley... whatever you might have. Each herb has its own distinct flavor and aroma, of course.

• As final touches, a drizzle of extra-virgin olive oil and a few dashes of lemon juice worked wonders. The lemon is not pictured but I did squeeze a small wedge into each bowl of soup.

• The light olive oil was used while cooking the soup, and the EVOO as topping. Hence, the two bottles in the picture.

• Finally, the spices: chilli flakes, turmeric, and freshly ground black pepper complete the soup and save it from being bland and boring. I also used Himalayan pink salt in this recipe. It is not essential though and you can use regular table salt or sea salt if you wish.

Instructions

Making this soup is a real cinch. It's almost a dump and go recipe if you have all your ingredients in one place. This is how you will go about it:

• Switch on your instant pot to sauté, and add the light olive oil in the inner steel insert. When the oil is hot, add chopped garlic and onions and fry them just until the onions are soft (two minutes).
• Add the cauliflower florets, turmeric, black pepper, half of the chilli flakes and Italian seasoning, and salt. Sauté for three to four minutes.
• Add the butter beans and vegetable broth and deglaze the pot. Deglazing just means to scrape the bottom of the pot to loosen any stuck bits so that they don't burn.
• Close the lid and pressure cook for five minutes with pressure release after ten minutes.
• Open the pot and, using an immersion blender (affiliate link) if you have one, blend the contents until smooth. If you don't have an immersion blender, wait for the soup to cool down and blend in your regular blending machine. The advantage of using a stick or immersion blender is that it goes right into the pot and does the job even if the food is hot. Plus you save the hassle of cleaning the blender jar later.
• Take out the soup in bowls and squeeze a small lemon wedge in. Top with the remaining chilli flakes and Italian herbs. Finally, drizzle a little extra virgin olive oil on the soup and serve warm.

Tried this recipe? Do consider giving it a star rating and a comment below. And if you’re on Instagram, feel free to tag me so I can see your creation. I'd love to hear from you! Thank you:)

📖 Recipe

Instant Pot Cauliflower Soup

Saima Zaidi

This instant pot cauliflower soup is thick, savory, and creamy without any cream. It is bursting with the flavor and goodness of cauliflower, butter beans, turmeric, garlic, and herbs.

4.75 from 4 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Soup

Cuisine Indian

Servings 4 cups

Calories 176 kcal

Equipment

• Instant Pot Duo 6-quart

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 2 tablespoon light olive oil
• 4 cloves garlic chopped
• 1 red onion medium-sized, sliced
• 1 cauliflower head small, chopped (or 1 frozen cauliflower packet, 500 grams)
• 1 teaspoon turmeric powder
• 1 teaspoon chilli flakes divided
• ½ teaspoon black pepper freshly ground
• ½ teaspoon Italian seasoning divided
• 1 teaspoon salt to taste
• ½ can butter beans drained and rinsed
• 1 ½ cups vegetable broth
• 1 teaspoon lemon juice
• 2 teaspoon extra virgin olive oil

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Instructions

 

• Switch on your instant pot to sauté and add the light olive oil to the steel insert. When the oil becomes hot, add the garlic and onions and fry until the onions become soft (two minutes).
• Add the cauliflower florets, turmeric, ½ teaspoon chilli flakes, black pepper, ¼ teaspoon Italian seasoning, and salt. Sauté for 3-4 minutes.
• Add the butter beans and vegetable broth and deglaze the pot.
• Cancel sauté and close the lid. Make sure the steam release vent is sealed. Press the pressure cooking button (high) and set the timer to 5 minutes. 
• Once the timer beeps, wait for 10 minutes before releasing the rest of the steam. Open the pot and using an immersion blender, blend the contents. Or wait for the contents to cool down and blend in a regular blender.
• Take out the soup in bowls and add a few drops of lemon juice to each bowl, followed by the remaining chilli flakes and Italian seasoning. Drizzle the extra virgin olive oil too and serve warm. 

Notes

1. If the soup is too thick after blending, you can thin it out with broth or water. 
2. Substitute the Italian seasoning with herbs of your choice. Thyme, oregano, parsley work equally well. 
3. Adjust the chilli flakes to your liking. 
4. If the vegetable broth you are using is salted, remember to adjust the salt accordingly. 

 

Nutrition

Serving: 1cupCalories: 176kcalCarbohydrates: 19gProtein: 6gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 988mgPotassium: 671mgFiber: 6gSugar: 6gVitamin A: 342IUVitamin C: 73mgCalcium: 57mgIron: 2mg

Keyword instant pot cauliflower soup, instant pot soup, vegan soup

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