Instant pot roasted cauliflower soup. Cauliflower Soup is a delicious vegetarian soup with healthy ingredients. It can be made using just a few things from your kitchen pantry. Enjoy its yummy flavor!
Make soup in a flash with an Instant Pot! This creamy, gluten-free cauliflower soup is full of yummy flavors. To make it vegan and dairy-free, just substitute one ingredient.
Cook the cauliflower in your air fryer for a special flavor in the soup. Or skip the cooking step and use fresh cauliflower instead. Caramelizing the cauliflower will make the soup even more delicious – it’s worth it if you have the time!
I’ve got an 8-quart Instant Pot, but this recipe will work in any size pressure cooker. To blend it, you can use an immersion blender or a regular blender that goes really fast. The Instant Ace blender is great! This recipe will make 4 cups of soup. If you want more, you can just double the ingredients.
If you’ve never tried pureed veggie soups, give it a shot! It’s so healthy and tasty when you get the perfect mix of spices and seasonings. Trust me – you won’t regret it!
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Cauliflower: Cauliflower is a veggie that’s full of fiber and B vitamins. Eating it can help protect you from cancer. It also has fiber that helps you lose weight and helps your digestion. It even has something called choline, which is good for your memory and learning. It’s full of lots of other good stuff, too. One head of cauliflower makes 4 cups (1 L) of soup. That’s a lot of yummy soup!
Carrots: Carrots are crunchy and yummy! They are very healthy too because they have lots of vitamins, fiber, and antioxidants. Eating carrots can help you lose weight, and they also help lower cholesterol and keep your eyes healthy.
Celery: Celery is a great snack. It has lots of good stuff like vitamin C, beta carotene, and flavonoids. Plus, it has 12 other antioxidants that help you stay healthy. Celery also has phytonutrients. These help decrease inflammation in your digestive system, cells, blood vessels, and organs.
Onion: Onions are a superfood! They have special compounds and antioxidants that help protect your heart. Eating onions may reduce inflammation, lower cholesterol, and lower your risk of heart disease. They may even help keep your blood pressure in check and prevent blood clots.
Garlic:
Garlic has been used for centuries as a healing and flavoring agent. It is part of the Allium family, which includes onions, shallots, leeks, and chives. Ancient medical texts from around the world talk about its medicinal properties. The Bible and Qur’an even mention garlic! It was even found in King Tut’s tomb – it was over 3000 years old!
Garlic can help protect your heart and fight off sickness. It might even help protect you from cancer. {Encyclopedia Britannica: “Allium.”}
Thyme: Thyme is a herb that may be helpful in treating certain bacterial and fungal infections. It might also help soothe a cough and may have antioxidant benefits. People often use it for coughs, patchy hair loss, dementia, and other health issues, but there is no reliable proof that it works.
Vegetable broth: Vegetable broth is good for your eyes and bones. It has vitamin A that helps you see better and protects you from eye diseases. The calcium it provides strengthens bones, guarding against osteoporosis and fractures.
Lemon juice: Lemons are packed with many health benefits! Drinking lemon juice can help your body in many ways. It can help soothe a sore throat, help protect against and fight cancer, stop kidney stones, aid digestion, control your blood sugar, help with weight loss, and give you clearer skin. Starting the day with a glass of lemon water is a great way to get the benefits!
Cheddar cheese: Cheddar cheese is a great way to get calcium, which helps keep bones strong. Eating foods with calcium can help reduce the chance of getting osteoporosis, a disease that weakens bones. Cheddar cheese also has vitamin K, which helps promote healthy bones.
To make this Instant Pot soup vegan and dairy-free, just leave out the cheddar cheese. Replace it with nutritional yeast flakes or vegan cheese.
Step-by-step instruction
1. Wash the cauliflower, then dry it. Cut it into pieces that are an inch or two in size. If you’d like the cauliflower to be roasted, apply a little olive oil to it and sprinkle on some salt and pepper.
Put the pieces into the air fryer basket, then turn it on to 400°F and let it cook for 10-12 minutes. The cauliflower is ready when it begins to turn brown. If you don’t want to roast the cauliflower, skip this step.
2. Put 1 tablespoon of olive oil in the pot and turn the heat on. Leave any cauliflower pieces that fell in earlier. After 3 minutes, add diced carrots, celery, and onion. Stir the mix. During the last minute, add the garlic and stir again.
3. Turn off the saute setting. Pour the vegetable broth into the pot. Use a wooden spoon to scrape any food that is stuck to the bottom of the pot. Then, add the cauliflower, lemon juice, salt, pepper, and thyme. Don’t stir it.
4. Close and seal the lid. Set your cooker to “pressure cook” or “manual” on the highest setting. When the timer goes off, carefully release the pressure. Open the lid and stir.
5. Use an immersion blender to blend the soup until it’s the consistency you want. Or, pour the soup into a high-speed blender and blend until it’s creamy.
6. Take the pot out of the appliance and put it on a heat-proof surface. Wait for one minute. Put the shredded cheese into the pot and stir it until it’s all melted and creamy. Taste it and add a bit more salt and pepper if you like.
Instant Pot cauliflower soup is easy to make – just remember a few things. For the best results, use fresh or frozen cauliflower, add enough liquid, and let the soup cook in the instant pot for the right amount of time.
You can blend the soup until it’s nice and smooth, or blend it a bit less so there are still some chunks in it.
If you want your soup thicker, there are a few things you can do. To make a roux, melt 2 tablespoons of butter in the microwave, then mix it with ¼ cup of flour. Stir this into your hot soup. Then let it cook for 2-3 minutes to let it thicken. You could also use cornstarch. However, your soup will already be thick once it’s pureed and the cheese is added.
Repeat: Roasted cauliflower tastes better than regular cauliflower.
Don’t forget the spices! Thyme, rosemary, parsley, salt, and pepper can all make a cauliflower soup taste great. Before you cook it in a pressure cooker, it is a good idea to saute the garlic, onion, carrots, and celery. Roasting the cauliflower will give it even more flavor. Finally, to really make the soup stand out, try adding some red pepper flakes, sea salt, fresh herbs, and a touch of extra cheese.
Cauliflower soup is a healthy choice! It’s full of protein, vitamins A and C, calcium, antioxidants, and fiber. Plus, it’s low in calories and fat. So you can enjoy it guilt-free!
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To prepare the cauliflower, wash and dry it. Cut it into small pieces (1-2 inches). Rub it with a little olive oil, salt, and pepper (optional). Put the pieces in the air fryer and cook at 400°F (200º C) for 10-12 minutes or until they are lightly brown. You can also cook cauliflower in a regular oven.
Put 1 tablespoon of olive oil in the pot and turn the heat to high. If you already roasted garlic in the pot, leave any bits of cauliflower that fell in. After the oil is hot, add diced carrots, celery, and onion. At the last minute, add some minced garlic. Keep stirring while cooking.
Turn off the sauté setting, then pour in the vegetable broth. Scrape the bottom of the pot with a wooden spoon to loosen any stuck food. Put the cauliflower, lemon juice, salt, pepper, and thyme in the pot – don't stir them together.
Close the lid and lock it. Press the "Pressure Cook" or "Manual" button and set it to the highest setting. After 5 minutes, release the pressure slowly. Open the lid and stir.
Use an immersion blender to blend the soup until it's the texture you want. Or put it in a regular blender and blend until it's smooth.
Transfer the inner pot to a heat-proof surface and wait for 1 minute. Put the shredded cheese into the pot and stir until it's melted and creamy. Try it and add more salt or pepper if you want. If you want to make it thicker, see other instructions.
Serve right away, and add whatever toppings you like!
Melt 2 tablespoons of butter in the microwave. Mix the melted butter with ¼ cup of flour. Add this mixture to the hot soup. Cook it on the stove for 2-3 minutes while stirring. Your soup will be thicker once it's ready!