Leek and Cauliflower soup

Vegan Creamy Cauliflower Soup

Vegan and low-carbohydrate is possible! Trying to add some plant based dishes to your life this year? But worried taking out meat only means adding extra carbs? This recipe will fool any meat eater with out causing a spike in your blood glucose levels. Seriously, my family had no idea this was vegan and was so shocked to find out there was tofu hidden in there! This recipe turns cauliflowers, leeks, and celery into a silky creamy soup. Just look at all that veggies goodness :-)

*Below you will find directions for the stove top or instant pot.

Leek and cauliflowers in instant pot for vegan creamy cauliflower soup.

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Leek and Cauliflower Soup

Pro tips:

  • Really not into vegan? Swap nutritional yeast for grated Parmesan, vegetable stock for chicken stock and leave out the tofu.

Leak and Cauliflower soup in a bowl.

vegan instant Pot soup

What you will need

Vegan Creamy Cauliflower Soup

Yield: 6
prep time: 15 Mcook time: 30 Mtotal time: 45 M
Velvety vegan cauliflower and leek soup. The perfect addition to a cold winter day!


  • 2.5 cups leeks, chopped into 1/2 inch slices (approximately 3 leeks stalks) *note: only use white to light green part of leek. Discard dark green ends.
  • 2 cups celery, cleaned and diced
  • 1 large head of cauliflower, cut into 2-inch florets
  • 7 oz silken (1/2 carton) tofu, cut into 2-inch cubes
  • 1 qt vegetable broth
  • 2 tsp minced garlic
  • 1 tsp sage
  • 1 tsp thyme
  • 1/4 cup Nutritional Yeast Flakes
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1 tsp pepper


How to cook Vegan Creamy Cauliflower Soup

  1. Turn Instant Pot on sauté setting. Heat olive oil and add the leeks, celery, garlic, cauliflower, sage, thyme, salt and pepper, stirring regularly until leeks begin to wilt (This step can also be done in a large soup pot).
  2. Add nutritional yeast flakes to pot. Set instant pot on manual high pressure for 15 minutes. When timer beeps allow pressure to naturally release for 10 minutes and then turn valve to quick release (If using large soup pot cook covered for 45 minutes on low heat, until cauliflower is tender).
  3. Add tofu to pot.
  4. Blend using an immersion stick blender, or transfer into a regular blender and blend until smooth (let cool and work in batches so as to not overfill the blender).
  5. Enjoy!



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