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Creamy Bean and Cauliflower Soup

Creamy Bean and Cauliflower Soup recipe

A filling plant-based soup that can be enjoyed as a stand-alone meal or paired with a refreshing

  • Author: Dr. Rosane Oliveira
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Total Time: 55 minutes
  • Yield: 2-4 1x
Print Recipe


  • 1/2 cup celery, finely diced
  • 1/2 cup onion, finely diced
  • 2 3/4 cups cauliflower, chopped into 1/2-inch pieces
  • 3 cups water or vegetable broth, low-sodium
  • 1 bay leaf
  • 1/4 cup carrot, thinly sliced
  • 1 tbsp onion, dry, minced
  • 3/4 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp thyme, dry
  • Black pepper, freshly ground, to taste
  • Paprika, to taste
  • Rosemary, dry, crushed, to taste
  • 1 cup Homemade Nut Milk or store-bought plant-based milk
  • 2 tbsp nutritional yeast
  • 4 cups white beans (e.g., cannellini, great northern, navy), cooked, rinsed


  1. In a large pot, sauté celery and onions until tender, about 5-7 minutes, adding a drop or two of water as needed if sticking occurs.
  2. Add cauliflower, water or vegetable broth and bay leaf. Bring to a boil then reduce heat and simmer until cauliflower is tender, about 20 minutes.
  3. Remove pot from stove and discard bay leaf. Puree soup in regular or immersion blender until smooth.
  4. If using a regular blender, pour pureed soup back in pot.
  5. Add thinly sliced carrots, dried onion, garlic powder, onion powder, thyme, black pepper, paprika, and rosemary. Bring to a boil then reduce heat and simmer 5 minutes.
  6. Add nut milk and nutritional yeast. Stir well, then add beans and stir. Cook 10-15 minutes.
  7. Taste and adjust seasonings as desired. Serve.

Notes: To prepare this recipe in an electric pressure cooker, cook onion and celery for 2-3 minutes using the sauté setting.  Add vegetable broth, cauliflower (without chopping), and bay leaf.  Cover electric pressure cooker with lid, close steam vent, choose Manual (Pressure Cook High) and set to 10 minutes. When electric pressure cooker beeps, allow the pressure to come down for 10 minutes.  After pressure is fully released, remove bay leaf and blend everything using an immersion blender.  Add carrots, plant-based milk, nutritional yeast, dried spices, and beans. Close the lid and cook the soup for another 2 minutes using the Manual setting.

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Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.