- Hands-onabout 25 min
- Choppinga little
- Freezer friendlyyes
Cauliflower cashew soup that’s thick, creamy and has no cream anywhere near it. It’s dairy free and keto, and it takes about 25 minutes of actual effort. The cashews do the creamy work.
The main shortcut is frozen cauliflower florets, so there’s no cutting up a whole cauliflower. A batch makes four serves and freezes well. The leftovers are a gift to future-you.
Can I manage this today?
- Spoon level: More Spoons
- Hands-on time: about 25 minutes, or about 15 with frozen florets and pre-diced onion. Add 10 minutes of simmering where you can sit down
- Main effort: blending twice, the cashews first and then the whole soup
- Chopping: a little. Half a brown onion (50 g) and one cauliflower cut into small florets. Frozen florets and pre-diced onion skip it
- Standing and attention: about 8 minutes at the stove stirring, then 10 minutes with the lid on
- Thinking and sensory load: four stages and two timers (the microwave, then the simmer). The blender is noisy, and the onion and garlic sizzle
- Washing up: one large pot, a microwave-safe bowl, a blender jug and your serving bowls. With an immersion blender, use a tall jug instead
Quick spoon check
- Low-spoon version: frozen cauliflower florets (500 g), jarred garlic (2 tsp) and pre-diced onion (50 g)
- As written: the full recipe card below
There’s no no-spoons version of this one. It needs a stove, a blender and a few stages.
Kerry’s notes
Soup is the easiest way I know to turn one cauliflower into four dinners. The cashews are the trick. Blended with a bit of broth, they turn creamy without a drop of dairy.
I use thyme and oregano because they live in the pantry. Fresh herbs are lovely. The half-dead parsley in the fridge is optional.
Cauliflower and cashews both come with a big nutrition story. That’s Leigh’s department. Her Veggie Power Challenge is the place to start, and I’ll put the kettle on.
What’s that ingredient?
Raw cashews. Unroasted, unsalted cashew nuts. You’ll find them in the nuts or baking aisle at the supermarket, and at health food shops. Blended with broth they turn into a smooth, creamy base, which is why they’re in this soup. Keep them in an airtight container in the pantry. If you buy a big bag, the fridge or freezer keeps them fresher for longer. There’s no tested nut-free swap yet.
Why this recipe works
- The cashews give you a creamy soup without cream, flour or cheese.
- Browning the cauliflower for about 5 minutes gives the soup a savoury, nutty edge.
- Dried thyme and oregano come from the pantry, so there’s nothing fresh to buy or lose in the fridge.
- The 10-minute simmer is hands-off. Put the lid on and sit down.
No Spoon Swaps
- Frozen cauliflower florets: use the same weight (500 g) in place of a fresh head. No cutting. Defrost it first so it browns instead of steaming. Leave it in the fridge overnight, or microwave it on the defrost setting for about 4 minutes. Then drain it well. That needs a little planning or one extra bowl.
- Jarred garlic: use 2 tsp in place of fresh. Fresh garlic gives you a slightly stronger flavour, but jarred saves the chopping and works perfectly well here.
- Pre-diced onion: 50 g, fresh or frozen. Same soup, no knife.
- Carton stock: use 3 cups of liquid vegetable stock, or a stock cube made up with boiling water. Check the label for added sugar if you’re counting carbs.
- Immersion blender: blend the soup in the pot. It saves pouring hot soup into a jug, and it’s one less thing to wash. The cashew mix still needs a tall jug.
Dietary swaps
- Vegan: as written, the recipe has no meat, dairy or eggs. Check your stock label to be sure.
- Nut free: there’s no tested swap for the cashews yet.
- Keto: stock can hide sugar or starch, so check the label.
Allergen notes
- Tree nuts: cashews are the creamy part of this soup. Leaving them out gives a thinner, plainer soup, so this one isn’t suitable if you avoid tree nuts.
- Stock: some stocks contain celery, soy or gluten. Check the label.
Equipment and easier alternatives
The full method is on the recipe card.
- Immersion blender: blend in the pot and skip the jug for the main blend.
- Jug blender: let the soup cool for a few minutes before blending. Don’t fill the jug to the top.
Storage, freezing and reheating
- Fridge: cool, then refrigerate within 2 hours. Keep at 5°C or below and eat within 3 days.
- Freezer: up to 3 months. Thaw in the fridge, use within 24 hours and do not refreeze.
- Reheating: heat until steaming hot all the way through, once only. For one portion: covered, 2 minutes on high, stir, then 60 seconds more.
Serving ideas
- Several grinds of black pepper on top.
- A drizzle of olive oil.
- Crumbled pre-cooked bacon bits or toasted seeds for crunch.
- Cauliflower fan? Serve it with a side of Keto Cauliflower Mash on a big appetite day.
Frequently asked questions
Can I make cauliflower cashew soup with frozen cauliflower?
Yes. Use the same weight, 500 g, in place of a fresh head. Defrost it first and drain it well. That saves cutting up a whole cauliflower, and the soup blends smooth either way. Keep the other quantities the same. It’s the swap I’d reach for first on a tired day.
Is this soup keto?
Yes, it’s tagged keto. Cauliflower is the base, and the cashews add creaminess along with some carbs. Your stock matters too, so check the label for added sugar or starch. New to keto? Leigh’s Macros Made Simple is a good place to start.
Can I make it without cashews?
Not with a tested swap yet. The cashews make the soup creamy, and leaving them out gives a thinner, plainer soup. If you avoid tree nuts, give this one a miss until there’s a tested nut-free version. It’s one swap I wouldn’t guess at.
What if the soup is too thick or too thin?
Too thick? Stir in a splash of hot stock or water, a few tablespoons at a time. Too thin? Simmer it uncovered for a few minutes, stirring now and then. Taste before you add more salt, because the soup gets saltier as it reduces.
Creamy Cauliflower and Cashew Soup
Equipment
- Large pot with a lid
- Microwave
- Microwave-safe bowl
- Blender jug or immersion blender with a tall jug
Ingredients
For the cashew cream
- ½ cup raw unsalted cashews
- ½ cup water
- 1 cup vegetable broth
For the soup
- 1 tbsp olive oil
- 50 g brown onion (about ½ a medium onion), finely chopped, or pre-diced
- 2 tsp crushed garlic (about 2 cloves, or jarred)
- 500 g cauliflower (1 head, cut into small florets) or 500 g frozen florets
- 2 cups vegetable broth
- 1 tbsp dried thyme
- ½ tbsp dried oregano
- ¼ tsp salt (Himalayan or fine)
- ½ tsp freshly ground black pepper plus extra to serve
Instructions
Make the cashew cream
- If you're using a fresh cauliflower, cut it into small florets, about 3 cm.
- If you're using frozen florets, defrost them first and drain them well (see the Notes).
- Put the cashews and ½ cup water in a microwave-safe bowl.
- Cover the bowl and microwave on high for 3 minutes.
- Carefully tip the cashews and all the water into the blender jug. Don't drain it.
- Add 1 cup of broth to the jug.
- Blend until completely smooth, with no grainy bits.
Cook the soup
- Heat the oil in a large pot over medium-high heat.
- Add the onion and garlic.
- Cook, stirring, for 2–3 minutes, until the onion is soft.
- Add the cauliflower.
- Cook, stirring often, for about 5 minutes, until golden.
- Add the thyme, oregano, salt and pepper.
- Add the remaining 2 cups of broth.
- Put the lid on and simmer for 10 minutes, until the cauliflower is soft enough to squash with a fork.
Blend and serve
- Blender: let the soup cool for a few minutes, then pour it into the jug with the cashew cream. Immersion blender: pour the cashew cream into the pot.
- Blend until completely smooth.
- Ladle into bowls and top with several grinds of black pepper.
Notes
- Storage: cool, then refrigerate within 2 hours. Keep at 5°C or below and eat within 3 days. Freeze for up to 3 months. Thaw in the fridge and use within 24 hours. Do not refreeze. Heat until steaming hot all the way through, once only.
- Key swap: use 500 g of frozen cauliflower florets in place of a fresh head. Defrost them first, either overnight in the fridge or for about 4 minutes on the microwave's defrost setting, then drain well.
Made this? Tap a star.
Tap a star to rate. A name and email are only needed if you add a note.
How were your spoons with this one?
Tap one. It helps us check our spoon ratings. No name or email needed.
We only use this to check our ratings.
Liked this one?
Get a low-spoon recipe in your inbox each week
Easy, energy-saving dinners and the occasional guide. No spam, unsubscribe any time.
A final spoon-saving note
Make the full batch, even if there are only one or two of you. Ladle a couple of portions into containers for the freezer. That’s a soup night sorted for the day the stove feels like too much. Future-you will be very pleased with past-you. Give it a go.
