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A creamy, yet dairy-free, nutritious cauliflower mushroom soup. Gluten-free, vegan, allergen-friendly.

Cauliflower Mushroom Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 1 review
  • Author: Chantal | Fresh is Real
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6-8
  • Category: Soups
  • Method: Stovetop
  • Cuisine: Gluten-Free, Vegan, Plant-Based, Allergen-Friendly


A creamy plant-based soup recipe that is easy to make with only a short list of ingredients! The combination of cauliflower and mushrooms makes this gluten-free, vegan and allergen-friendly soup delicious and nutritious!


1 medium white onion, chopped (1-1/2 cup chopped)
8oz. (227g) mushrooms, white or brown, sliced (4 cups sliced)*
2 garlic cloves, minced
2-4 fresh thyme sprigs (remove hard stems)
2 tablespoons olive oil
1 cauliflower head, cut up in smaller pieces (4 cups florets)**
4 cups organic vegetable broth
1/2 cup coconut cream***
1/2 teaspoon sea salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon red pepper flakes (optional)

Optional serving garnishes:

  • Green onions
  • Pumpkin, hemp or sunflower seeds
  • Finely chopped fresh herbs
  • *Grilled mushroom slices (keep a few mushrooms for this option)
  • **Chopped up (or tiny florets) raw cauliflower (reserve 1/4-1/2 cup)


  1. In a Dutch oven or large soup pot, combine the oil, onion, mushrooms, garlic, thyme and olive oil. Cook on medium heat for about 8-10 minutes. Stir around once in a while, so it doesn’t stick.
  2. Add the cauliflower, vegetable broth, coconut cream and bring to a gentle boil.
  3. Reduce heat to low and simmer for 20 minutes.
  4. Transfer the soup to a high-speed blender and purée until smooth.
  5. Return the soup to the pot, season with salt, pepper and red pepper flakes, stir and taste. Adjust seasoning if necessary.
  6. Keep warm on the lowest setting until ready to serve.
  7. Garnish and enjoy!


***Thicker creamier part of the coconut milk. You can sub the coconut cream for another plant-based milk. Please note that I haven’t tried it, but I’m sure it will be great! Just make sure that it’s a thicker creamier type of milk.

Keep any leftovers in glass jars or containers for up to 7 days in the refrigerator!

Ps. Have fun with this recipe! Use a different coloured type of cauliflower, or the Romanesco variety is also very pretty! That’s the one I used for this recipe.

One more thing, the pumpkin seeds I used to decorate the soup are these gorgeous seeds by Skuta.