Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!
Buy the #EatForThePlanet book


Food Monster - Recipes

5-Ingredient Cauliflower Soup [Vegan, Gluten-Free]

If you enjoy recipes like this, we highly recommend downloading the Food Monster App, it's available for both Android and iPhone and has free and paid versions. The app is loaded with thousands of allergy-friendly & vegan recipes/cooking tips, has hundreds of search filters and features like bookmarking, meal plans and more! The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions!

This recipe was born on a night when I was overwhelmed, tired and too stubborn to go to the grocery store. When I searched my pantry for ideas I came up with cauliflower that seriously needed to be used up so it wouldn’t go bad. And for me, soup is second nature and effortless. The trick to adding lots of flavor without a ton of ingredients or time is in the onions. If you spend a little extra time cooking them on a lower heat they get caramelized, adding a ton more flavor to any dish.

5-Ingredient Cauliflower Soup [Vegan]



Cook Time



  • 1 yellow onion, roughly chopped
  • 3-4 cloves garlic, smashed
  • 1/2 head of cauliflower, roughly chopped
  • 1 tablespoon chopped fresh rosemary (can substitute 1 teaspoon dried rosemary)
  • 2-3 cups vegetable broth


  1. Heat about a tablespoon of olive oil in a medium pot. Add the onion and garlic and cook over a medium heat. Add a pinch of salt.
  2. Continue to cook the onion and garlic, stirring occasionally, for about 10-12 minutes. When the onions and garlic are soft and starting to brown, add the cauliflower and the rosemary.
  3. Turn the heat up just a little bit and cook the veggies for another 3-5 minutes. Add just enough vegetable broth to cover the cauliflower. Bring to a boil and reduce the heat so the broth is simmering.
  4. After about 5 minutes, remove the soup from the heat and blend until it’s super smooth and creamy looking. Taste for seasoning and serve hot!

Nutritional Information

Total Calories: 144 | Total Carbs: 30 g | Total Fat: 0 g | Total Protein: 10 g | Total Sodium: 1649 mg | Total Sugar: 14 g

Per Serving: Calories: 72 | Carbs: 15 g | Fat: 0 g | Protein: 5 g | Sodium: 825 mg | Sugar: 7 g





Laura is a vegan food blogger and restaurant manager. She spends her free time crafting, camping and hiking with her boyfriend and their dog. Laura is a member of Strong Hearts Vegan Power, a vegan running team.  She is about to start grad school for public health nutrition.  Follow her blog at Vegan Heart Beats.



Want to read more posts like this? Sign up for our newsletter below!​

Browse through recent recipes below:

Grilled Peach and Arugula Salad With Grilled Croutons [Vegan]

Grilled Peach, Red Onion, and Arugula Salad With Grilled Croutons and Sun Gold Tomatoes [Vegan, Gluten-Free]

Indian Potato Patties [Vegan, Gluten-Free]

Indian Potato Patties

White Bean Baked Burritos [Vegan]

Quick Mexican Stew With Kale and Chipotle [Vegan, Gluten-Free]

Vegan, Gluten-Free Quick Mexican Stew with Kale and Chipotle and chickpeas and avocado topping

Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

0 comments on “5-Ingredient Cauliflower Soup [Vegan, Gluten-Free]”

Click to add comment

Subscribe to our Newsletter

Follow us on

Do Not Show This Again


Submit to OneGreenPlanet

Terms & Conditions ×