This creamy, rich soup gives you that world-conquering feeling that you just slurped up practically the whole day’s veggie requirement…and you LIKED it. (PS: It’s vegan. And paleo. Basically it will make you superhuman.)

Creamy Golden Cauliflower Soup from The Food Charlatan

So my parents just got back from a cruise to ANTARCTICA. For real guys. Penguins, blue icebergs, sub zero temps, the whole bit. Wanna see?


Creamy Golden Cauliflower Soup from The Food Charlatan


My dad is an amazing photographer. These were all taken by my mom on her phone (and I still think they are awesome), but if you want to see some of the photos from his nice camera when he gets them all organized, tell me and I will share!

Creamy Golden Cauliflower Soup from The Food Charlatan

There were a lot of photographers on the cruise, and they had a photo contest with different categories that you could enter, like “Wildlife” or “Sunset”. One of the categories was “Something fun and creative,” so my dad entered a picture he shot of 2 penguins doin’ it on the beach.

He DIDN’T WIN. “What’s more creative and fun than sex??” he said.

(Umm…but really.)

Creamy Golden Cauliflower Soup from The Food Charlatan

In other news, here’s where I knocked an entire box of spinach AND a bottle of olive oil on the ground during this photo shoot. I thought to myself, “I will never tell anyone that I picked my spinach up off the ground and then ate it,” until I remembered that spinach GROWS IN DIRT and then I felt a little better about telling you how I eat food off the ground.

Creamy Golden Cauliflower Soup from The Food Charlatan

Creamy Golden Cauliflower Soup from The Food Charlatan

So I was really tempted to name this recipe “Dirt Soup,” just because of the way it looks. There is a legendary story in Eric’s family about the time his mom made “dirt soup.” Everyone, including his mom, thought it tasted exactly like dirt, and they threw it in the garbage. Nice to know I’m not the only one with epic kitchen failures!!

Creamy Golden Cauliflower Soup from The Food Charlatan

Creamy Golden Cauliflower Soup from The Food Charlatan

Creamy Golden Cauliflower Soup from The Food Charlatan

Creamy Golden Cauliflower Soup from The Food Charlatan
I squeezed this carrot juice with my BARE HANDS. Just kidding.

But this super creamy soup tastes nothing like dirt, pinky swear. For being mostly vegetables and water, it is shockingly flavorful. I tried it and liked it, and then I added some chicken bouillon and liked it more, and then I added some sharp cheddar and liked it even more. Adjust the recipe to your needs. If you are really hitting it hard this January, leave out the cheese. If you are vegan, leave out the chicken bouillon. If you are just congratulating yourself on not serving your family hot pockets for dinner, go ahead and add them both in.

Creamy Golden Cauliflower Soup from The Food Charlatan

You’ll love this Vegan Cauliflower Soup

Traditionally, Golden Cauliflower Soup is made creamy by blending cashews with the soup. But in this recipe, I used Almondmilk Cashewmilk Blend. Worked like a charm! It lends the same creaminess without adding the calories (and dairy!) found in traditional creamy soups. One more thing, I added the spinach last after I blended it, but after eating for a while I went back and pureed the spinach. Totally just personal preference, eat it however you like. My kids loved this one!

If you make this soup, snap a photo and share it on social using #TheFoodCharlatan! I’d love to see it :)

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Creamy Vegan Cauliflower Soup

5 from 1 vote
Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Servings: 6 Servings
This creamy, rich soup gives you that awesome feeling that you just slurped up practically the whole day's veggie requirements (PS: It's vegan. And paleo.)


  • 1 head cauliflower, chopped
  • 3 carrots, coarsely chopped
  • 1 cup celery, chopped
  • 2 leeks, trimmed and chopped
  • 2 to 4 cloves of garlic, minced
  • 2 cups of carrot juice
  • 4 cups of water, *
  • 1/2 teaspoon nutmeg
  • 2 teaspoons salt
  • 1/2-1 teaspoon black pepper
  • 1/2 teaspoon basil
  • 1/4 teaspoon thyme
  • 1/2 teaspoon sage
  • dash cayenne pepper
  • 1 to 2 cups Unsweetened Original Almondmilk Cashewmilk Blend
  • 4-5 handfuls of spinach, chopped
  • optional: 1 tablespoon chicken bouillon
  • optional: shredded cheddar cheese, to garnish


  • Chop all of the vegetables.* Mince the garlic.
  • Add carrot juice and water to a large soup pot. Add the vegetables and bring to a boil.
  • Add the nutmeg, salt, pepper, basil, thyme, sage, and cayenne. Add the chicken bouillon at this point, if you are using it. (All liquid in this soup can be replaced with chicken broth.)
  • Once the soup has come to a boil, reduce to a simmer and cook for 20-30 minutes, or until all the vegetables are tender.
  • Turn off the heat. (Add the spinach at this point if you are pretty sure you want it blended, and wait a couple minutes for it to wilt.)
  • Use an immersion blender to blend the soup. Or transfer the soup to a blender, leaving the center open to allow steam to escape. Blend in batches if necessary. Hold a towel over the top so you don't spray yourself with vegetable lava. Pour the soup back into the pot.
  • Turn the heat back on to medium and add the Almondmilk Cashewmilk Blend, and the spinach. Cook for a couple minutes until the spinach wilts.
  • Serve hot! (Sprinkle cheese on top of each bowl if you want.)


If you don't want to use carrot juice or can't find it, you can use chicken broth instead, or I'm sure vegetable broth would work too. I found the carrot juice in the refrigerated section in produce (like next to salad dressing).
*Wash your leeks!! See photos for how I chopped them. Right after you slit them in half, run them under a sink for a second. Leeks are diiiirty.
My friend Sarah tried this recipe with all chicken broth, and she pureed the spinach. It turned out bright green! Tasted great, she said. Just a heads up :)
Recipe adapted from It All Begins with Dirt, I think it's originally from Dr.


Serving: 1cup | Calories: 102kcal | Carbohydrates: 21g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 974mg | Potassium: 831mg | Fiber: 5g | Sugar: 8g | Vitamin A: 22591IU | Vitamin C: 65mg | Calcium: 154mg | Iron: 2mg
Course: Soup
Cuisine: American
Calories: 102
Keyword: cauliflower, creamy, golden, soup
Did you make this? I'd love to see it!Mention @thefoodcharlatan or tag #thefoodcharlatan!

Creamy Golden Cauliflower Soup from The Food Charlatan

This post is sponsored by Blue Diamond Almond Breeze Almondmilk. Thanks so much for supporting the brands that keep The Food Charlatan up and running!

I love soup! Such an easy way to eat healthy:

Creamy Mulligatawny Soup:

Creamy Mulligatawny Soup from The Food Charlatan

Beef Barley Soup << a top recipe on my site!

Beef Barley Soup from

Kale, Chicken, and White Bean Soup with Parmesan Shavings:

Kale, Chicken & White Bean Soup

Easy Cheddar Cauliflower Soup << This is easily one of my own personal most-made recipes. Love this stuff.

Cauliflower Pizza Crust from

Roasted Butternut Squash Soup << another reader favorite!

Roasted Butternut Squash Soup from The Food Charlatan

More paleo-friendly soups you should check out:

Golden Cauliflower Soup from Well Fed << I like the “Optional Garnish” ideas she has after the recipe.
Vegan Carrot Soup with Caramelized Onions from The Tomato Tart
Paleo Stuffed Pepper Soup from Fake Ginger

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  1. Just made this last night (minus the nutmeg – I’m allergic!) and it was delicious and a hit with the kids!

    1. So happy to hear that Helena! Always a win when the kids like it. :) Thanks for the review!

  2. Hi Karen. I’m so happy to find your blog and this recipe on Pinterest. Just want to personally thank you and let you know that I featured this recipe on my blog in my “10 Food Processor Soup Recipes (No Cooking Skills Required)” post.

    Here it is,

    Please let me know if I missed something or if you want to change and add information about your blog and project.


  3. This is the prettiest soup ever! I’m glad your olive oil bottle didn’t break during the shoot, and I’m glad you had the opportunity to take this dappled picture of it.

    I’m definitely putting cheddar on mine. :)

    1. Thanks Annie! I’m glad it didn’t break either!! I thought it had at first and I was about to throw a hissy fit. Haha. And yes–good choice on the cheddar. The sharper the better!

  4. That cruise looks absolutely amazing! What a fun time! And I could eat this soup all day! I love the spices. Yum!

    1. I know, I’m so jealous! But I did hear from them that they camped. On Antarctica. My Dad said he was warm enough but gaaahh!!! I would need this soup for every meal if I went :)

  5. Cashew milk is amazing in soup! I’ve used it in a creamy mushroom soup before.

    And the photos have me dreaming of visiting all seven continents one day!

    1. Creamy mushroom soup!! I so need to try that with cashew milk! I love the gentle creaminess it adds without being overbearing. It’s the best!

      And that is actually my Dad’s goal Julia! He wants to visit basically the entire world :) He’s going to come close I think!

  6. That is an amazing cruise to have gone on. What an experience!!! Love your Mom’s pictures and I’d love to see more. Seriously gorgeous…. as is this soup!! :)

    1. I agree Rachel! I told someone the other day they were in Antarctica and their response was, “Why??” HMM LET ME THINK. haha. I will post more pictures when I get them!!

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