5 minute instant pot cauliflower soup
Level
Easy
Time
15 Min
Serves
9
Published December 4, 2022 by Dr. Stephanie Gray, DC
This post may contain affiliate links.
Try my healthy, flavourful 5-minute Instant Pot Cauliflower Soup.
This soup is rich, creamy, smooth and will be sure to warm your belly.
It’s super easy to make and ready in minutes!
Gluten free, dairy free, paleo and ketogenic friendly.
Why you will LOVE this 5-minute Cauliflower Soup
- It’s super healthy yet rich, creamy and full of flavour. So much better than canned soup!
- It’s so simple to make! Your instant pot does all the cooking!
- Ready in minutes! Only 5 minutes of cooking.
- There are no bad fats in this soup and it is much lower in sodium compared to canned soup.
- It’s rich and creamy but no there’s no dairy to worry about
- It’s gluten free
What equipment do you need to
make this cauliflower soup?
- pressure cooker
- soup ladle
- blender or immersion blender
What ingredients do you need to make this
cauliflower soup?
- 1 medium cauliflower (chopped into florets, include leaves/stalk- yes, these are edible and nutritious!)
- 1 medium onion (roughly chopped)
- 4 cloves garlic (roughly chopped)
- 1 can unsweetened coconut milk
- 4 cup vegetable broth
- 1 cup raw macademia nuts
- 1 tsp sea salt (less if your broth is salty)
- 1/2 tsp pepper
- 1/4 cup nutritional yeast
How do I make this 5 minute Cauliflower Soup?
It’s EASY!
Step 1:
Add all ingredients except nutritional yeast in the instant pot. For the cauliflower you can include the leaves (if they look green and healthy) and stalk. There is nutritional benefit in these parts too.
Step 2:
Set the instant pot to pressure and cook for 5 minutes, allowing it to naturally release for 5 minutes. Then manually release the rest of the pressure.
Step 3:
Safely remove cover after all the pressure has been released. Stir in nutritional yeast.
Step 4:
Using a large ladle, spoon soup (carefully) into a high-speed blender. Blend until smooth. Serve in bowls.
Key Ingredients & Substitutions:
- Cauliflower– This recipe showcases cauliflower as the star ingredient. If the greens and stalk on your cauliflower look healthy, chop them up too. Sounds weird, I know. But there is nutritional benefit in the greens and stalk. Once pressure cooked and blended you won’t even notice they are there.
- Coconut Milk-I recommend using a high quality, full fat coconut milk. I advise against buying “cheap” coconut milk as they are usually filled with emulsifiers like guar gum and carrageenan. Too many emulsifying agents affect the taste and quality of the coconut milk. I did not test other milks for this recipe.
- Macadamian nuts– I add nuts to this soup recipe to add fiber and give the soup some substance. They also add a creamy texture. Cashews are a good substitute. There is no need to soak nuts before making soup in an instant pot.
- Vegetable broth– I always make my own vegetable broth so I can control the ingredients. It’s very easy to make at home. Commercial broths usually have lots of sodium, gluten and other undesirable ingredients. If I don’t have broth on hand, I will substitute with water plus 1 tsp of sea salt. Chicken broth is also an acceptable substitute.
- Nutritional yeast– nutritional yeast is a deactivated yeast. It’s yellow in colour, flaky in texture and has a nutty, cheesy and savoury flavour. It’s a common vegan, dairy free cheese substitute. It’s very popular and used widely in paleo and vegan recipes. Parmasean cheese would be an acceptable substitute if you are not avoiding dairy. You can buy it in the health food section of most grocery stores.
How to Store this Cauliflower Soup
Leftover soup should be stored in an airtight glass container in the fridge for up to 7 days.
Equipment
- pressure cooker
- soup ladle
- blender
Ingredients
- 1 medium cauliflower chopped into florets, include leaves/stalk
- 1 medium onion roughly chopped
- 4 cloves garlic roughly chopped
- 1 can unsweetened coconut milk
- 4 cup vegetable broth
- 1 cup raw macadamia nuts
- 1 tsp ground cumin
- 1 tsp sea salt less if your broth is salty
- 1/2 tsp pepper
- 1/4 cup nutritional yeast
Instructions
- Add all ingredients except nutritional yeast in the instant pot. For the cauliflower you can include the leaves (if they look healthy) and stalk. There is nutritional benefit in these parts too.
- Turn on Instant Pot to pressure and cook for 5 minutes, allowing it to naturally release for 5 minutes. Then manually release the rest of the pressure.
- Safely remove cover. Stir in nutritional yeast.
- Using a large ladle, spoon soup (carefully) into a high-speed blender. Blend until smooth.
Nutrition
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