• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Plant Based Folk
  • Recipes
  • Lebanese
  • About
  • Subscribe
  • Shop
menu icon
go to homepage
  • Recipes
  • Lebanese
  • About
  • Subscribe
  • Shop
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Lebanese
    • About
    • Subscribe
    • Shop
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Vegan Soups

    Vegan Spicy Cauliflower Soup Without Oil

    Published: May 4, 2020 · Modified: Jul 15, 2022 by Janelle Hama

    Jump to Recipe

    A warming, luscious and creamy spicy cauliflower soup without oil that is naturally vegan and gluten-free. Made in under 30 minutes, all the ingredients are chopped and dropped into one pot, so easy!

    two navy bowls with yellow cauliflower soup
    Super spicy cauliflower soup

    This website receives a commission/fee for each purchase bought through the affiliate links on this website.

    Jump to:
    • 😋Why You’ll Love This Recipe
    • ✔️Ingredients You’ll Need
    • 🍛How To Make Spicy Cauliflower Soup
    • ⭐ Pro Tips 
    • 🍛Vegan Soup Garnish Suggestions
    • ❓FAQ
    • 🍛Related Recipes
    • Vegan Spicy Cauliflower Soup Without Oil

    😋Why You’ll Love This Recipe

    • One pot, chop and drop vegan soup
    • Creamy, luscious, and satisfying 
    • Super spicy! But you can reduce the amount of heat by adjusting the quantities
    • Big batch and left-over approved (by my family)
    • Dietary friendly - suitable for vegans, gluten-free, dairy free, oil free (WFPB), corn free, and soy free.

    ✔️Ingredients You’ll Need

    a cauliflower head, potato, onion, coconut cream in a cup, spices and a clove of garlic on a marble bench top
    plus water

    Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.

    Cauliflower florets. For amazing results use good quality fresh cauliflower, however, you can use frozen cauliflower too.

    Potatoes need to be peeled and chopped into small pieces.

    Brown or white onion, should be peeled and chopped. This will add a little bit of sweetness to this vegan soup.

    Fresh garlic cloves should be crushed. Feel free to add as much as you like.

    Coconut cream gives a luxurious silkiness along with a creaminess.

    Onion powder for an elevated flavoring. 

    Cayenne pepper, ground red chili pepper, black cracked pepper, and sweet paprika are used to add spiciness. Feel free to adjust the amounts to suit your palette.

    If you are wary of adding chili, leave them out and just add black pepper or start with smaller amounts.

    🍛How To Make Spicy Cauliflower Soup

    Step 1 - In a tall non-stick pot, over high heat, add potato, onion, garlic and 6 tablespoons of the water. Stir until onions are translucent and potatoes have started to soften. About 2 minutes.

    Step 2 - Add cauliflower and the remaining water. Bring to a boil then turn heat down to low-medium. Add all other ingredients and stir through. Simmer for about 15 minutes or until cauliflower can easily be cut. Turn off heat.

    Step 3 - Stand pot for at least 10 minutes to cool down. Transfer contents to a blender, leave the lid ajar and blend until soup is smooth. Serve warm

    a black pot with yellow soup filled with cauliflower and potato pieces
    Before blending

    ⭐ Pro Tips 

    Chop up your vegetables into small-sized chunks to speed up & minimize boiling.

    Use a non-stick pot as this is an oil-free recipe.

    To ensure it is thick & creamy; do not fully submerge your veggies, instead fill the water line to be around 1-2cm under the ingredients.

    To water down your soup, add more water, salt, and onion powder little bits at a time until you achieve the creamy consistency you'd like.

    To make this vegan cauliflower soup smooth - use a blender and not a held mixer. The result is truly smooth. When using a blender it's best to start & end with pulsing - this will make sure all ingredients are blended.

    Do not pour boiling soup into a blender and blender, this can cause pressure build-up and can be very dangerous. Always allow your soup to cool down for 10 minutes before blending with the lid ajar.

    a blue bowl filled with yellow soup and black seeds

    🍛Vegan Soup Garnish Suggestions

    Try loading your vegan spicy cauliflower soup with any of the following;

    Crispy oven-baked cauliflower florets

    Toasted seeds and nuts - think pepitas, sesame seeds, nigella seeds etcetera

    Roasted chickpeas or other types of roasted beans

    Croutons (gluten-free if needed)

    Chopped greens for additional fiber - add your favorite greens such as spinach or kale

    Fresh herbs - try chives, spring onions (scallions), parsley, coriander (cilantro)

    Microgreens and or sprouts

    It's always a good idea to enjoy fresh bread on the side. Here's my recipe for dinner rolls which are the perfect rip-apart bread for dunking.

    ❓FAQ

    How to store spicy cauliflower soup?

    Once cooled down to room temperature, place the soup into a sealed container and place in the fridge. Store for up to 5 days. Reheat portion sizes as needed.

    How to blend hot soup?

    Ensure your soup is not boiling when placed in a blender, always allow at least 10 minutes of cooling time. Pour the hot contents into your blender, leave the top of your blender ajar (do not fully seal the lid), and blend until the desired consistency is achieved. Carefully open the lid when done and serve.

    a spoon in a bowl with a yellow soup topped with black seeds

    🍛Related Recipes

    • Low fat potato and carrot soup
    • Carrot and celery soup
    • Easy vegan broccoli soup
    • Vegan asparagus soup
    • Pumpkin soup without cream
    • 20 minute Pea Soup with Thyme
    • Ginger Lime Carrot Soup
    • Lebanese lentil soup (shorbet adas)
    • Gluten free tomato soup
    • a spoonful of yellow potato soup over a bowlful of it
      Easy Healthy Potato and Carrot Soup (Low Fat Vegan)
    • a white bowl of vegetable, chickpeas and vermicelli noodles soup
      Easy Lebanese Vermicelli Soup with Vegetables
    • a bowl filled with thick yellow soup, topped with diced red onions and green herbs
      Vegan Freekeh Soup Without Oil
    • a white bowl of cooked tagliatelle, brown lentils and broth
      Easy Lentils and Pasta Soup (Rishta)

    Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.

    a blue bowl filled with yellow soup and black seeds

    Vegan Spicy Cauliflower Soup Without Oil

    A warming, luscious and creamy spicy cauliflower soup without oil that is naturally vegan and gluten-free. Made in under 30 minutes, all the ingredients are chopped and dropped into one pot, so easy!
    Print Pin Rate Save Recipe Saved Recipe
    Course: Soup
    Cuisine: Australian
    Diet: Gluten Free, Vegan
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4 people
    Author: Janelle Hama

    Ingredients

    • 750 grams Cauliflower cut into small florets
    • 3 small Potatoes peeled and chopped small
    • 1 medium Brown Onion chopped small
    • 4-5 cloves Garlic peeled and crushed
    • 1 cup Coconut cream
    • 2½ teaspoon Salt to taste
    • 2 teaspoon Onion Powder
    • 2½ cups Water
    • 1 teaspoon Chilli Flakes
    • ½ teaspoon Ground hot red chilli pepper
    • ½ teaspoon Cracked black pepper
    • ½ teaspoon Sweet paprika
    Metric - US Customary
    Prevent your screen from going dark

    Instructions

    • In a tall non-stick pot, over high heat, add potato, onion, garlic and 6 tablespoons of the water. Stir until onions are translucent and potatoes have started to soften. About 2 minutes.
      3 small Potatoes, 1 medium Brown Onion, 4-5 cloves Garlic
    • Add cauliflower and the remaining water. Bring to a boil then turn heat down to low-medium. Add all other ingredients and stir through. Simmer for about 15 minutes or until cauliflower can easily be cut. Turn off heat.
      750 grams Cauliflower, 1 cup Coconut cream, 2½ teaspoon Salt, 2 teaspoon Onion Powder, 2½ cups Water, 1 teaspoon Chilli Flakes, ½ teaspoon Ground hot red chilli pepper, ½ teaspoon Cracked black pepper, ½ teaspoon Sweet paprika
    • Stand pot for at least 10 minutes to cool down. Transfer contents to a blender, leave the lid ajar and blend until soup is smooth. Serve warm

    Video


    Notes

    This soup is very spicy, if needed adjust the quantities of spices to suit your desired taste.
    Never blend any boiling soup in a blender, this can cause a pressure build-up and is dangerous. Always allow a 10 minutes cool down before blending and always make sure the lid of your blender is ajar.
    You may enjoy these dinner rolls with this recipe
    This recipe was updated in July 2022. The original vegan cauliflower soup called for only one type of chili or black pepper to be used.

    Equipment

    Blender
    pot

    Nutrition

    Calories: 488kcal | Carbohydrates: 88g | Protein: 7g | Fat: 13g | Saturated Fat: 11g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Sodium: 1577mg | Potassium: 1183mg | Fiber: 10g | Sugar: 55g | Vitamin A: 350IU | Vitamin C: 119mg | Calcium: 82mg | Iron: 2mg

    N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


    Tried this recipe?Mention @Plantbasedfolk or tag #plantbasedfolk

    More Vegan Soups

    • a white bowl with orange soup topped with croutons and two green leaves
      Vegan Pumpkin and Carrot Soup With Ginger
    • a white bowl with a silver spoon in orange soup
      Vegan Sweet Potato and Pumpkin Soup Without Oil
    • a white bowl filled with white soup topped with croutons and chopped green chives
      Vegan Potato and Leek Soup (Gluten-Free)
    • a white bowl with red vegetable borscht
      Delicious Vegetable Borscht Without Oil
    97 shares

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Jack

      July 18, 2022 at 4:13 am

      5 stars
      I loved that this recipe is oil free, and it’s still SO flavorful and wholesome tasting! There's quite a bit of heat in it, so I recommend adding half the amount of chili if you can't handle a lot of chili. Thanks so much for sharing.

      Reply
    « Older Comments

    Primary Sidebar

    A female brunette dressed in black and an apron juggling lemons

    Hello, I'm Janelle, a culinary enthusiast with over two decades of cooking experience and a keen interest in creating delicious vegan Lebanese recipes.

    Let's cook together!

    More about me →


    Recipes Not to Miss

    • a ceramic bowl filled with white beans in green herbs and red chili
      Lebanese Butter Bean Salad
    • shredded cabbage salad with flecks of brown caraways seeds in a white bowl
      Kupus Salata (Croatian White Cabbage Salad)
    • a single muffin with chocolate chips through on white paper
      Easy Eggless Chocolate Chip Muffins (Vegan)
    • Easy Vegan Broccoli Soup (Low Fat)
    a yellow cup of coffee with text reading buy me a coffee

    a preview of a e cookbook cover

    As Featured On

    various logos where Plant Based Folk has been featured

    Footer

    ^ back to top

    About

    Accessibility Policy
    Blog
    Contact
    Cookies Policy
    Disclosure
    Privacy Policy
    Privacy Policy (GDPR)
    Terms of Use

    Newsletter + Links

    Sign Up! for emails and updates

    Web stories

    Vegan Lebanese Recipes

    Shop Middle Eastern Groceries

    Shop Kitchen Essentials

    Contact

    Work with me
    Social media
    Advertise

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Plant Based Folk