Go Back
–+ servings
Cauliflower cannellini bean soup in a mug

Creamy Cauliflower Cannellini Bean Soup | Protein-Packed & Oil-Free

Creamy, nourishing cauliflower and cannellini bean soup that’s oil-free, high in plant protein, and full of comforting Mediterranean flavors. Perfect for cozy, healthy meals!
Note: Total time includes pressure cooking, natural pressure release, and cooling before blending.
No ratings yet
Print Pin
Course: Dinner, Lunch, Main Course, Soup
Cuisine: Mediterranean
Keyword: cannellini beans recipe, cauliflower soup, dairy free creamy soup, gluten-free soup, healthy dinner idea, high protein vegetarian soup, oil-free recipe, plant based comfort food, vegan soup
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 2 servings

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

  • Total time includes pressure cooking, natural pressure release, and cooling before blending.
  • If using dry beans, soak them overnight and pressure cook until soft before adding.
  • Nutritional yeast adds a mild cheesy flavor; garlic-flavored nutritional yeast enhances the garlicky taste even more.
  • The soup thickens slightly as it cools. Add a splash of water or broth while reheating to bring back the creamy texture.
  • You can also freeze the soup for up to 2–3 weeks. Thaw overnight in the fridge and reheat gently before serving.
  • For extra flavor, add a squeeze of lemon juice or a pinch of chili flakes just
    Pairs perfectly with toasted multigrain or sourdough bread for a cozy, balanced meal.