Creamy Asparagus and Cauliflower Soup Recipe -
Creamy Asparagus and Cauliflower Soup Recipe
3 Photos
Creamy Asparagus and Cauliflower Soup
This simple veggie soup tastes rich and creamy, but it's completely dairy-free. See more
  • READY IN 40 mins

Creamy Asparagus and Cauliflower Soup

Recipe by  

"This delicious bowl of soup, despite being dairy-free, looks and feels pretty creamy. We have cauliflower to thank for that. The soup looks like a classic cream of asparagus, and your eyes will fool your palate to a certain extent. In addition to giving it a nice color, the bumpy superfood cauliflower provides a smoother texture to the soup than the less-starchy asparagus could achieve alone."

+ Recipe Box + Shopping List + Menu Print

Ingredients Edit and Save

Original recipe makes 8 servings Change Servings
  • PREP

    15 mins
  • COOK

    25 mins

    40 mins


  1. Heat olive oil in a large pot over medium heat. Cook and stir garlic in hot oil until fragrant, about 1 minute. Stir chicken broth, cauliflower, cayenne pepper, salt, and black pepper into garlic. Bring to a simmer, reduce heat to medium-low, and cook until cauliflower is tender, about 15 minutes.
  2. Stir 2 pounds asparagus into cauliflower mixture and increase heat to high. Cook until asparagus is tender but still bright green, 5 to 6 minutes.
  3. Blend soup with an immersion blender until smooth; season with salt and black pepper. Ladle soup into bowls and garnish with flower petals and diced asparagus tips.
Kitchen-Friendly View


  • Cook's Note:
  • You can add chopped onions, leeks, or shallots and saute them with the garlic.
  • You can substitute water for chicken broth to make this soup vegetarian. Use more or less broth or water to adjust the soup to your desired thickness.
  • You can also blend this soup with a blender. Pour soup into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth.

Reviews More Reviews

Most Helpful Positive Review
Jun 02, 2014

This recipe is really easy and delicious. It is surprisingly comforting with very few calories. I used shallots in addition to the garlic per the Cook's notes. There was some fibrous material but I think that's unavoidable unless you strain the soup. It didn't bother me.

Most Helpful Critical Review
Apr 14, 2015

This was ok for me, it tasted better the next day like most soups do. I sauteed 1/4 of an onion with the garlic. After tasting the finished product, I added some lemon zest and some non-dairy yogurt for more flavor. I'm glad I halved the recipe-it makes a lot of soup.

Sep 01, 2014

Delicious - cauliflower and asparagus flavors go great together. I used veg broth instead of chic. I also cooked down some onion and shallot before adding garlic, because I always like onion in my blended soups. I would recommend adding asparagus after only 10 minutes (rather than 15), because it needs a while to cook. I did add a bit of cream cheese after blending, but only b/c I had some I needed to use up - soup would be just as good without it. Not sure where to get the nasturtiums, but I would try to find them if I wanted a nice presentation.

Mar 04, 2015

Another winner from Chef John! This soup is easy and delicious. But just as important is the detailed nutrition information. I urge you to check it out. My husband is a diabetic so the carb count is very important. With 9g of carb and 4g of fiber this soup totals only 5 carb grams. (Every g of fiber reduces the carbs by 1 g). And it's packed with vitamins and minerals. This soup is a real bang for your nutrition buck. It tastes like it has cream in it, but it doesn't, so you can freeze this. I made this exactly as written except I didn't have the nasturtium for the garnish. Thank you for this recipe.

Mar 04, 2015

This is one of the best soups I have ever had. I didn't have any nasturtiums but I chopped up the asparagus tips I had saved and put them on top of the soup. It was so good! Thank you for this recips. I will use it again and again:

Mar 03, 2015

Oh yummy! Low calorie, low carbohydrate and low fat but still delicious, filling and satisfying. I didn't have the nasturtium leaves on hand (ha ha) so I used the asparagus tips and some small diced red pepper for garnish. Looked lovely when I served it. Thank you for sharing the recipe...I'll be making it often.

Mar 02, 2015

As others have said, this is a surprisingly satisfying soup and simple to prepare. I used white pepper and I garnished with sliced green onions, but I think Chef John's garnish is much better. The green onions actually took away from the soup in my opinion. I wish I had read the Cook's notes on this before I started, as I would probably have added a chopped onion to the saute. I almost did anyway.

Jun 08, 2015

We had this soup with Chef John's Beer Batter Bread. It would be very good as a first course, but is not hearty enough for a meal. It was easy and tasty. We didn't have nasturtium -- but otherwise I followed the recipe as written.


Rate This Recipe

Glad you liked it! Your friends will, too:


  • Calories
  • 84 kcal
  • 4%
  • Carbohydrates
  • 9.4 g
  • 3%
  • Cholesterol
  • 4 mg
  • 1%
  • Fat
  • 4 g
  • 6%
  • Fiber
  • 4.2 g
  • 17%
  • Protein
  • 4.8 g
  • 10%
  • Sodium
  • 744 mg
  • 30%

* Percent Daily Values are based on a 2,000 calorie diet.

See More

About the Cook

Subscribe Today!

In Season

Chicken Breast Recipes
Chicken Breast Recipes

With our 2,700+ chicken breast recipes, you'll never serve the same old chicken again.

Zucchini On The Grill
Zucchini On The Grill

The firm, juicy texture of zucchini make them a perfect side to toss on the grill.

Subscribe Today! Only $7.99
Subscribe Today! Only $7.99

Delicious recipes, party ideas, and cooking tips! Get a year of Allrecipes magazine for $7.99!

Related Videos

Creamy Asparagus and Cauliflower Soup

This simple veggie soup tastes rich and creamy, but it's completely dairy-free.

Cauliflower Soup with Blue Cheese Fritters

Earthy, comforting cauliflower soup is topped with light, cheesy fritters.

Roasted Cauliflower and Leek Soup

Creamy soup that will fill you and warm you up on a chilly day.

Recently Viewed Recipes

Argentina  |  Australia & New Zealand  |  Brazil  |  Canada  |  China  |  France  |  Germany  |  India  |  Italy  |  Japan  |  Korea  |  Mexico

Netherlands  |  Poland  |  Quebec  |  Russia  |  SE Asia  |  United Kingdom & Ireland  |  United States