Easy Cauliflower Carrot Soup

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If you’re looking for a light healthy tasty soup recipe you’ve come to the right place. This cauliflower carrot soup recipe is filled with vitamins and is a great way to use up leftover vegetables.

When you’re in need of an easy way to break your fast, are not well or in search of a light dinner, this cauliflower soup recipe is the perfect meal to make. The all vegetable soup recipe is chocked with vitamins and minerals and is also a great boost to the immune system.

Health Benefits of Cauliflower Carrot Soup

There are many benefits to eating cauliflower carrot soup. Here are just a few of them. Oranges are the poster child for vitamin C, but you may be surprised to know that cauliflower has more vitamin C than an orange in terms of weight. This delicious vegetable soup is loaded with vegetables and likewise packed with vitamin C, vitamins A, fiber, zinc and more.

Ingredients in Cauliflower Carrot Soup

To make cauliflower carrot soup, you just need a few simple healthy ingredients.

  • head of cauliflower
  • carrots
  • frozen peas
  • medium onion
  • olive oil
  • butter
  • water
  • garlic
  • fresh parsley
  • bay leaves
  • dry thyme
  • black pepper
  • sea salt

Tools Needed for Cauliflower Carrot Soup

You’ll be happy to know that you don’t need a high-speed blender, to make this recipe.

  • large Dutch oven or soup pot
  • ladle
  • wooden spoon

How to Make this Easy Soup Recipe

  1. In a large pot heat olive oil and butter over medium heat.
  2. Sauté onion for about 2 minutes until golden brown, then add garlic and cook for another minute.
  3. Add carrots, peas, cauliflower, bay leaves and sauté for another 5-7 minutes.
  4. Add chopped thyme and parsley.
  5. Fill the large stock pot with some water (or vegetable broth) and simmer away.
  6. Add salt and pepper to taste.
  7. Bring to a boil, reduce heat and cook for an additional 30-40 minutes.

When to Serve Cauliflower Carrot Soup

  • For vegetable only diet
  • After surgery
  • When recovering from fasting
  • After a stomach flu
  • Anytime you want to limit the stress on your GI system
  • If seeking weight loss
  • As part of a low calorie diet

Customizations to Cauliflower Carrot Soup

You can use an immersion blender to blend everything once it’s done. This is a good option especially if you’re on a liquid diet. This soup would also be good with curry powder, fresh ginger or red pepper flakes.

For a creamy cauliflower carrot soup, add a drizzle of olive oil on raw carrots, onions and cauliflower. Roast at 400 degrees F For about 30 minutes. This will give the soup incredible depth and rich flavor. Cook peas on stovetop according to package instructions. In small batches add vegetables to a food processor or regular blender, adding a little water to blend.

Pour the puree into a pot and add a few cups water, some coconut milk, garlic, salt, pepper, thyme. Garnish with chopped parsley.

How to Store Leftovers

Allow the soup to cool completely. Store any leftovers in an airtight container in the refrigerator for three to five days. This soup also tastes great the next day.

What to Serve with Cauliflower Carrot Soup

Serve this soup with a green salad and your preferred gluten free bread. It’s the perfect recipe for a chilly or rainy day.

Other Healthy Gluten Free Soup Recipes You May Like:

Carrot Ginger Soup

Potato Leek Soup

Tomato Red Pepper Soup

Yield: 8

Easy Cauliflower Carrot Soup

Easy Cauliflower Carrot Soup

A dairy free, gluten free, low calorie recipe for cauliflower carrot soup that is reallt simple to make

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes


  • 1 head chopped cauliflower
  • 3 ;large carrots (chopped)
  • 2 cups frozen peas
  • 1 onion (chopped)
  • 10 cups water
  • 2 cups chopped parsley
  • 2 tbsp olive oil
  • 1 tbsp butter
  • 2 bay leaves
  • 1 tsp dry thyme
  • 1 tbsp salt
  • 1/2 tsp black pepper
  • 1 tsp garlic (minced)


  1. In a large pot heat olive oil and butter over medium heat.
  2. Saute onion for about 2 minutes until golden brown, then add garlic and saute for another minute.
  3. Add carrots, peas and cauliflower and saute foe another 5-7 minutes.
  4. Add thyme, chopped parsley and bay leaves.
  5. Fill the pot with up to 10 cups water (or vegetable broth).
  6. Season with salt and pepper.
  7. Bring to a boil.
  8. Reduce the heat and cook on low heat for about 30-40 minutes.
  9. Enjoy!


Allow to cool before storing any leftovers in a air tight container.

Nutrition Information



Serving Size


Amount Per Serving Calories 108Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 4mgSodium 954mgCarbohydrates 12gFiber 5gSugar 5gProtein 4g

Nutrition information is an estimate and not always accurate.

More cauliflower recipes you may like:

Golden Cauliflower Rice

Cilantro Cauliflower Rice

Mediterranean Cauliflower Salad

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