Creamy, cozy, and completely oil-free — this Cauliflower Cannellini Bean Soup is a nourishing bowl that feels indulgent yet light. Made with wholesome ingredients like cauliflower, white beans, cashews, and nutritional yeast, it’s a perfect balance of flavor and comfort.
This recipe comes together in under 30 minutes and is rich in plant-based protein, creamy without dairy, and deliciously satisfying. Whether you’re looking for a healthy weekday dinner or a comforting lunch, this soup makes a beautiful addition to your table.
WHY YOU’LL LOVE THIS RECIPE
Protein-packed: Cannellini beans and cashews make it naturally rich and filling.
Completely oil-free: You’ll get a creamy texture without cream, butter, or oil.
Simple & wholesome: Everyday ingredients; minimal prep and cleanup.
Balanced flavors: Subtle sweetness from cauliflower, nuttiness from cashews, and a hint of umami from nutritional yeast.
Family-friendly: Mild, smooth, and loved by kids and adults alike!
WATCH HOW TO MAKE CREAMY CAULIFLOWER CANNELLINI BEAN SOUP
INGREDIENTS
Cauliflower florets form the creamy and light base of this soup. Fresh or frozen both work well — if you’re using frozen florets, there’s no need to thaw them beforehand; just add them directly to the cooker.
Onion adds a gentle sweetness and depth of flavor that balances the cauliflower beautifully.
celery stick brings a mild freshness to the soup. If you don’t have celery, you can replace it with a small piece of leek or green onion for a similar light, aromatic touch.
Garlic infuses warmth and aroma into every spoonful, enhancing the savory flavor profile.
For a creamy, rich texture without using cream or oil, cashews work perfectly. You can also substitute them with blanched almonds or a few tablespoons of silken tofu if you prefer a nut-free version.
Cooked or canned cannellini beans make the soup hearty and protein-packed. If you’re not using canned beans, soak the dry ones overnight and pressure cook them the next day until soft. White kidney beans, navy beans, or butter beans also make great alternatives.
Nutritional yeast adds a mild cheesy, umami flavor while boosting nutrition. In this recipe, I’ve used garlic-flavored nutritional yeast, which enhances the garlicky undertones and gives the soup an extra depth of flavor.
Season with black pepper for a gentle spice and salt to bring all the flavors together.
To finish, garnish with a sprinkle of nutritional yeast and freshly crushed black pepper. For a bright twist, add a squeeze of lemon juice or a pinch of chili flakes before serving.
INSTRUCTIONS
Pressure cook the vegetables:
Add cauliflower florets, chopped onion, garlic, cashews, and celery to a pressure cooker with 1½–2 cups of water. Cook for 3 whistles on medium flame, then turn off the heat.
Cool slightly:
Let the pressure release naturally, then set aside the cooked mixture to cool a bit.
Blend until smooth:
Transfer the cooked mix to a blender. Add cannellini beans, nutritional yeast, salt, and pepper. Blend until smooth and creamy.
(If using an immersion blender, you can blend directly in the pot — it saves time and cleanup!)
Simmer & adjust:
Pour the blended soup back into the pot. Simmer for 3–4 minutes on low heat, stirring occasionally. Adjust salt, pepper, and consistency to taste.
Garnish & serve:
Top with nutritional yeast and crushed black pepper. Serve hot and enjoy your cozy comfort bowl!
CREAMY CAULIFLOWER CANNELLINI BEAN SOUP : FAQs
Rinsing canned beans helps remove excess salt and starch, giving your soup a cleaner flavor and smoother texture. It also makes them easier to digest. Some people like to use the liquid from the can (called aquafaba) in certain recipes like vegan desserts or dips, but I usually discard it unless the recipe specifically calls for it.
Simmering helps the flavors meld beautifully and reheats the soup evenly after you’ve adjusted the consistency. It also enhances the creamy texture, making the soup taste richer and more balanced before serving.
Yes — white kidney beans, navy beans, or even butter beans work really well in this recipe. They all blend smoothly and give a lovely creamy consistency.
Store the soup in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove before serving. You can also freeze it for up to 2–3 weeks — just thaw it overnight in the fridge and warm it up slowly for the best texture and flavor.
Absolutely! You can cook the vegetables in a covered pot or saucepan with enough water until they become soft and tender. It might take a little longer, but the result will be just as creamy and flavorful once blended.
Creamy Cauliflower Cannellini Bean Soup | Protein-Packed & Oil-Free
Ingredients
- Cauliflower florets 2 ½ cups (250g)
- Onion ¾ cup (roughly chopped 100g)
- Celery sticks 6-7 inch (25g)
- Garlic 2 cloves (medium sized)
- Cashews 12 no. (20g)
- Cannellini beans (cooked) ¾ cup
- Nutritional yeast 1 tbsp (Garlic flavour optional)
- Black pepper 1/8 tsp
- Salt to taste
Instructions
- Add cauliflower florets, onion, garlic, cashews, and celery to a pressure cooker with 1½–2 cups of water. Pressure cook on medium flame for 3 whistles (about 12–15 minutes).
- Allow the pressure to release naturally, then let the mixture cool slightly.
- Transfer the cooked mix to a blender. Add rinsed cannellini beans, nutritional yeast, salt, and pepper.
- Blend until smooth and creamy. (You can also use an immersion blender directly in the pot.)
- Pour the blended soup back into the pot. Simmer on low flame for 3–4 minutes, stirring occasionally. Adjust consistency with water or broth and season to taste.
- Garnish with nutritional yeast and crushed black pepper. Serve hot and enjoy!
Video
Notes
Pairs perfectly with toasted multigrain or sourdough bread for a cozy, balanced meal.
