Craving healthy comfort food? Grab a spoon and dive into a bowl of this creamy vegan cauliflower soup topped with a spicy pistachio harissa pesto that will kick your tastebuds into gear. Perfect for soup season or any time of the year!

Creamy Cauliflower Soup w/ Pistachio Harissa Pesto//The Spicy RD #glutenfree #vegan

This vegan potato cauliflower soup is one of my fall/winter go-to’s when I’m craving something light yet filling and packed with a super-duper nutritious punch. Enjoy a one-bowl lunch, or pair it with a side salad and fresh fruit for a nourishing dinner. Even better, make a big ol’ pot of this delicious soup and store leftovers in the freezer for a busy weeknight meal.

It’s customizable too. Can’t take the heat? Leave off the Spicy Pistachio Harissa Pesto and top it off with fresh herbs instead.

(Cauliflower) Soup is Good Food!

You probably know it’s a superstar, low cal, cruciferous vegetable if you’re a cauliflower devotee. Think cancer prevention, weight management rockstar, detox supporter, and all-around health promoter.

Key nutrients in this roasted cauliflower soup include vitamin c for immune health, vitamin K to keep bones strong and healthy, fiber that helps the gut microbiome thrive with all its good bacteria.

In addition, cauliflower contains glucosinolates and sulforaphane (antioxidants) that could slow down cancer cell growth, including breast cancer and prostate cancer. Plus, prebiotic-rich leeks are a tasty way to add more gut-healthy foods to your diet!

Made with wholesome ingredients, this roasted vegan cauliflower soup is anti-inflammatory, gluten-free, dairy-free, and moderately low carb-26 grams per serving. Even better, it’s a deliciously creamy combination of whole, plant-based foods. I promise you won’t miss the heavy cream found in traditional cauliflower soup.

Cauliflower//The Spicy RD
Chopped Leeks//The Spicy RD

Ingredients for this Vegan Cauliflower Soup Recipe

  • Vegetables & Fresh Herbs. Head of cauliflower, potatoes (Yukon Gold or other), leeks, tomato, garlic cloves, cilantro
  • Pistachio Nuts. Or swap with any favorite nuts you have on hand.
  • Kitchen Staples. Olive oil or vegan butter, vegetable broth (I love Imagine Organic Vegetable No-Chicken Broth), salt, and black pepper.
  • Spices. Red pepper flakes, coriander seed, cumin seed, caraway seeds.
  • Optional seasonings and toppings. Lemon juice, fresh parsley, nutritional yeast, fresh thyme, white beans, or crispy roasted chickpeas.

How to Make Spicy Vegan Cauliflower Soup

  1. Prep your veggies. Cut cauliflower into cauliflower florets and potatoes into chunks. Chop leeks and tomatoes.
  2. Roast veggies. Line a baking sheet with aluminum foil or parchment paper. Roast cauliflower and potatoes with a drizzle of olive oil, a pinch of salt, and garlic.
  3. Cook leeks. Saute them in a Dutch oven or large pot over medium heat.
  4. Add liquids. Add vegetable stock to leeks, along with roasted veggies, water, and salt to taste.
  5. Blend. CAREFULLY puree the soup immersion blender or high-speed blender (I love my Vitamix!) until you achieve a creamy consistency. Or, if you like your soup a little chunky, you can serve it that way too!
  6. Make the spicy pesto. This can be made ahead of time and stored in an airtight container in the refrigerator.
  7. Serve. Enjoy this luscious vegan cauliflower soup topped with the pesto, plus additional pistachio nuts, cilantro, and red pepper flakes for garnnish. SO GOOD!!!
Roasted Potatoes and Cauliflower//The Spicy RD

Craving more healthy soup recipes?

All of these healthy soup recipes are gluten-free, plus most of them are vegan as well.

Creamy Cauliflower Soup with Pistachio Harissa Pesto//The Spicy RD
Closeup shot of a bowl of vegan cauliflower soup topped with pistachio nuts and cilantro.

Creamy Cauliflower Soup with Pistachio Harissa Pesto

A yummy healthy soup that is nutrient packed and easy to make!
5 from 2 votes
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 6 servings

Ingredients

  • 1 head cauliflower, stem removed and cut up {~5 cups}
  • 2 Yukon Gold potatoes, peeled and cut up {~3 cups}
  • 2 cloves garlic, peeled
  • 5 tablespoons extra virgin olive oil, Divided. 2 tsp to drizzle on vegetables; 1 tsp to saute leeks; 1/4 cup for pesto.
  • 4 cups vegetable broth, i.e. Imagine organic no-chicken broth
  • 2 cups filtered water
  • 2 cups chopped leeks
  • 1 1/2 teaspoons salt {or to taste}, divided, plus extra for sprinkling on veggies
  • 1/2 cup tomatoes, chopped
  • 1/2 cup shelled pistachio nuts, plus extra for garnish
  • 1/2 cup chopped fresh cilantro, plus extra for garnish
  • 1 tablespoon crushed red pepper flakes, plus extra for garnish
  • 1 teaspoon ground corriander seed
  • 1 teaspoon cumin seed
  • 1 teaspoon caraway seed

Instructions

Make the Soup

  • Preheat oven to 400 degrees. While oven is heating, prep cauliflower and potatoes, then place them, along with garlic cloves, on a foil lined baking sheet, and drizzle olive oil/sprinkle salt on top. Roast in oven for 30 minutes or until lightly browned.
  • While veggies are roasting, heat 1 tablespoon olive oil over medium heat, in a large soup pot. Add chopped leeks, and cook until wilted, ~2 minutes. Add broth, water, and 1 teaspoon salt to the pot with leeks. Heat to a boil, then turn the heat down and simmer while potatoes and cauliflower are roasting.
  • Add roasted veggies to soup pot and cook for 5 minutes more, then CAREFULLY place veggies/stock in a blender {do this in batches} and blend until well pureed.

Make the Pesto

  • Toast cumin seed and caraway seed in a pan over medium heat for ~ 5 minutes. Place tomatoes, pistachio nuts, cilantro, 1/4 cup olive oil, red pepper flakes (add gradually to taste), corriander, toasted cumin/caraway seed, and 1/2 teaspoon salt in food processor, and process until a smooth consistency is achieved.

Serve the Soup

  • Place 1 1/2 cups soup in a bowl, then top with 1 tablespoon pesto. Garnish with red pepper flakes, pistachio nuts, and cilantro. Tastes best with pesto stirred in to soup, for a nice spicy, and aromatic kick!

Notes

Optional seasonings and toppings. Lemon juice, fresh parsley, nutritional yeast, fresh thyme, white beans, or crispy roasted chickpeas.

Nutrition

Serving: 1.5cups | Calories: 283kcal | Carbohydrates: 26g | Protein: 9g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Sodium: 695mg | Potassium: 900mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1132IU | Vitamin C: 64mg | Calcium: 81mg | Iron: 3mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Entree, Soup
Cuisine American, Gluten Free, Mediterranean, MIND Diet, Vegan, Vegetarian
Keyword easy soup recipe
Add to Recipe Collection
Like this recipe?Sign up for my newsletter & get new recipes and nutrition tips delivered straight to your inbox. SIGN UP!

Let’s chat! Have you made cauliflower soup before? What would you serve with this creamy cauliflower soup?

EAT WELL. FEEL FABULOUS.

Join the 30-40+ Plants per Week Challenge

When you join the 30-40+ Plants Per Week Challenge you’ll get all the tricks & tools to add more plant-based foods to your diet for better digestive health, wellness, and longevity. All while eating the most delicious food!