Creamy Cauliflower and White Bean Soup

This Creamy Cauliflower Soup is the ultimate fall or winter comfort food! Not only is it dairy free and gluten-free, but it is thick, rich, and full of flavor!

Here’s why we love it so much:

• Unbelievably creamy! Even without adding dairy, the mix of cauliflower, white beans, and coconut milk gives this soup a silky smooth, but thick creamy texture! You honestly won’t believe it!
• Crispy Italian sausage! Sausage adds so much flavor and a really great texture, given how smooth the soup is on its own. You can use spicy or sweet sausage, pork or chicken — whatever you like most!
• Clean ingredients! This soup is as clean as it gets. Vegetables, chicken stock, fresh herbs, and coconut milk. You can include the sausage or not, but even that you can buy Whole30 or paleo sausage. This is seriously delicious comfort food that you can feel good about eating!
• Option to keep it vegetarian! You can omit the browned sausage and stir in drained, rinsed white beans! They’re creamy, tender, and additional protein and texture. You won’t miss the sausage, we promise!
• Curry powder! The secret ingredient for adding major depth of flavor, and quickly. A little goes a long way!
• Make ahead-friendly and easy to freeze! We love meal prepping soup because it can be made days in advance and is really easy to freeze and then reheat. Instructions for both below!

We can’t say enough good things about this cauliflower soup recipe! In fact, it might reign supreme as our favorite soup on the website. You absolutely must give this one a try!

If you love this soup recipe, be sure to try our Potato Leek Soup or Tomato And White Bean Kale Soup next!

Ingredient Notes

• Spicy Italian sausage, optional: You can omit the sausage entirely (or replace it with bacon, pancetta, or guanciale!), but the spice from the sausage pairs so well with the creamy, smooth, more delicate texture and flavor of the cauliflower soup.
• Fennel: Many Italian sausages are flavored with fennel, so this is a natural pairing to the other ingredients. Fennel cooks down like onion, but has a more anise-flavor profile.
• Onion: When cooked down, this becomes sweet and a little nutty.
• Cauliflower: Provides body and helps to give the soup an extremely creamy texture once puréed.
• Garlic: To help flavor the soup.
• White beans: Use any variety, just make sure they’re rinsed and drained! White beans are a great way to add a creamy texture — they purée until very smooth! — without adding cream. Also, they’re high in protein and healthy!
• Coconut milk: Use full fat, if you’ve got it. Our go-to for adding creaminess without using dairy. You will love how velvety smooth and rich this makes the soup!
• Chicken stock, reduced-sodium: Instead of adding water, use chicken stock to give soup more depth of flavor. We recommend low- or reduced-sodium to give us better control of the overall seasoning of the soup.
• Fresh rosemary: Adds earthiness, which compliments the sausage and fennel
• Curry powder: the secret ingredient that gives this soup the most unbelievable and unexpected depth of flavor!
• Kosher salt: The only salt we cook it!
• For serving: high quality extra virgin olive oil, fresh chives, flaky sea salt, and black pepper!

Special equipment: you’ll want to have a large dutch oven or soup pot, as well as a full size blender or an immersion blender to purée.

How To Make Cauliflower Soup

1. Brown the sausage. Heat 2 Tbsp extra virgin olive oil over medium-high heat in a large dutch oven or soup pot. When hot, add sausage, breaking up with the back of a wooden spoon. Cook about 5-7 minutes, until cooked through and crispy on all sides. Use a slotted spoon to transfer sausage to a paper towel lined bowl, then drain off all but 2 Tbsp of drippings. If pan doesn’t have enough grease, add 2 Tbsp olive oil.
2. Sauté the vegetables. Add chopped onion, fennel, and cauliflower, then cook for 8-10 minutes, stirring occasionally, until veggies start to brown. Add finely chopped garlic, then cook for 1 minute more. Season with 1 ½ tsp Kosher salt and ½ tsp black pepper.
3. Add remaining ingredients. Pour in 1 can of rinsed and drained white beans, 1 can of coconut milk, 3 cups of chicken stock, and 2 tsp chopped fresh rosemary.
4. Simmer. Bring the soup to a boil, then reduce heat to a simmer. Cover, then cook for 30-40 minutes.
5. Blend the soup. Use a standard blender or an immersion blender to carefully purée the soup until very smooth. Stir in 1 tsp curry powder, mixing well to combine.
6. Serve immediately. Spoon the cauliflower and white bean soup into bowls, then top each with a bit of reserved crispy sausage (if using), a drizzle of high quality extra virgin olive oil, and finely chopped chives. Finish with a sprinkle of flaky sea salt and freshly cracked black pepper. Serve immediately.
7. If keeping vegetarian: serve soup with additional can of drained, rinsed white beans, then finish with garnishes as described above.

The Best Way To Store Leftovers

Allow the soup to cool completely, then store in airtight, sealed containers in a refrigerator for up to 5 days.

How To Freeze and Reheat Soup

Once completely cool, transfer soup to large, Ziplock bags. Fill, seal tightly, removing as much air as possible, then lay flat in a freezer. Freeze until solid, at least a few hours, then you can store them laying flat or upright in the freezer. Soup will keep for up to 3 months.

Alternatively, you can freeze soup in individual portions using these Souper Cubes, which we are crazy in love with!

To reheat from frozen: allow soup to thaw overnight in a refrigerator or place in a saucepan over medium heat and slowly reheat the frozen soup.

Don’t Have A Blender?

We recommend using a standard, full size blender or a food processor to blend, which ensures the soup will be silky smooth. If you don’t have one, a handheld immersion blender is a great, inexpensive option!

Variations On Cauliflower And White Bean Soup To Try Next!

• Keep it vegetarian! Omit the sausage (or bacon), and instead use an additional can of drained, rinsed white beans. You can serve them on top of the soup — same as you would the browned sausage — to add texture and additional protein. Alternatively, you can add sautéed mushrooms! Great way to get some texture, while keeping the cauliflower and white bean soup vegetarian!
• Add homemade croutons! We make homemade croutons all the time. They’re so much better than store-bought, and a great way to use up leftover bread. Grab the recipe in our brussels sprouts caesar salad post!
• Use any type of sausage you love! We’re using a spicy Italian sausage, but sweet sausage, chicken or turkey sausage, or even chorizo sausage would be fantastic here!
• Don’t have coconut milk? Yes, you can add heavy cream, but we recommend not stirring it in until the very end.
• Above all, do not skip the olive oil, flaky sea salt, and fresh herbs when finishing! It gives the finished soup a ton of flavor!

This creamy, curried vegetable soup is the stuff of dreams! And it’s healthy too! You will love this on a crisp, cool fall or winter evening, and major bonus points if you serve it in a mug and sip on it under a blanket on the couch. No shame, that’s our preferred way to enjoy it!

Love this recipe? Be sure to try our Lemon Chicken Soup, which is also GF and DF!

If you make this Creamy Cauliflower Soup recipe, please let us know by leaving a review and rating below! We are seriously so excited for soup season and to hear how much you love this one!

And make sure to sign up for our newsletter and follow along on Instagram, TikTok, YouTube, Pinterest, and Facebook for more Well Seasoned recipes! DON’T FORGET to tag us on social channels when you make a recipe at #wellseasonedstudio !! We LOVE seeing what you’re up to in the kitchen!

More fall recipes to try:

• Butternut Squash Risotto
• Spicy White Beans with Tomatoes
• Pecan Crusted Chicken
• Braised Beef Short Ribs
• Crab Bisque
• Chorizo and Butternut Squash Pasta with Sage

Print Recipe

5 from 10 votes

Creamy Cauliflower And White Bean Soup Recipe

This is the absolute best cauliflower soup you'll ever make! It's filled with sautéed onions, fennel, garlic, white beans, and creamy coconut milk. Add browned Italian sausage for a rich, spicy flavor or simply stir in additional white beans to leave vegetarian. So thick, so creamy, and healthy too! GF, DF

Prep20 mins

Cook1 hr 10 mins

Total1 hr 30 mins

Course: Dinner, Lunch

Cuisine: American

Keyword: fennel soup recipe, white bean and sausage, white bean soup

Servings: 8 servings

Calories: 311kcal

Author: Ari Laing

Equipment

Large dutch oven or soup pot

Blender or an immersion blender

Ingredients

• ½ lb spicy Italian sausage casing removed, or other sausage, such as sweet sausage or chorizo sausage (pork or chicken)
• 2 medium fennel finely chopped
• 1 large sweet onion finely chopped
• 4 cloves garlic finely chopped
• ½ head cauliflower cut into small pieces, similar size to the onion and fennel, about 2 cups
• 2 tsp Kosher salt divided
• 1 can white beans rinsed and drained, plus 1 additional can if serving vegetarian
• 1 can coconut milk full fat
• 3 cups chicken stock reduced-sodium
• 2 tsp fresh rosemary finely chopped
• 1 tsp curry powder
• chives for serving
• freshly ground black pepper for serving
• high quality extra virgin olive oil for serving
• flaky sea salt for serving

Instructions

• Brown the sausage. Heat 2 Tbsp extra virgin olive oil over medium-high heat in a large dutch oven or soup pot. When hot, add sausage, breaking up with the back of a wooden spoon. Cook about 5-7 minutes, until cooked through and crispy on all sides. Use a slotted spoon to transfer sausage to a paper towel lined bowl, then drain off all but 2 Tbsp of drippings. If pan doesn't have enough grease, add 2 Tbsp olive oil.
• Sauté the vegetables. Add chopped onion, fennel, and cauliflower, then cook for 8-10 minutes, stirring occasionally, until veggies start to brown. Add 4 cloves finely chopped garlic, then cook for 1 minute more. Season with 1 ½ tsp Kosher salt and ½ tsp black pepper.
• Add remaining ingredients. Pour in 1 can of rinsed and drained white beans, 1 can of coconut milk, 3 cups of chicken stock, and 2 tsp chopped fresh rosemary.
• Simmer. Bring the soup to a boil, then reduce heat to a simmer. Cover, then cook for 30-40 minutes.
• Blend the soup. Use a standard blender or an immersion blender to carefully purée the soup until very smooth. Stir in 1 tsp curry powder, mixing well to combine.
• Serve immediately. Spoon the cauliflower and white bean soup into bowls, then top each with a bit of reserved crispy sausage (if using), a drizzle of high quality extra virgin olive oil, and finely chopped chives. Finish with a sprinkle of flaky sea salt and freshly cracked black pepper. Serve immediately.
• If keeping vegetarian: serve soup with additional can of drained, rinsed white beans, then finish with garnishes as described above.

Nutrition

Calories: 311kcal | Carbohydrates: 22g | Protein: 12g | Fat: 21g | Saturated Fat: 13g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Cholesterol: 24mg | Sodium: 970mg | Potassium: 856mg | Fiber: 5g | Sugar: 4g | Vitamin A: 85IU | Vitamin C: 28mg | Calcium: 94mg | Iron: 4mg

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