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A top-down view of a white bowl filled with creamy cauliflower soup, garnished with a drizzle of olive oil, herbs, and shaved Parmesan cheese. It sits on a dark background next to a blue linen napkin and fresh raw cauliflower florets.

Creamy Cauliflower Soup with Parmesan (No Cream)

This creamy cauliflower soup with Parmesan is naturally thick and smooth without heavy cream, milk, or flour. Turmeric adds a beautiful golden color, while nutmeg and Parmesan give the soup a warm, savory flavor.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner, Lunch, Soup
Cuisine: American, Mediterranean-Inspired
Calories: 185
Ingredients Method Notes

Ingredients
  

  • 1 large head cauliflower about 2 pounds before trimming or 7 cups cauliflower florets
  • 1 medium yellow onion diced
  • 2 garlic cloves minced
  • 1 tablespoon unsalted butter
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon ground turmeric
  • ⅛ teaspoon ground nutmeg
  • 2½ cups low-sodium vegetable or chicken broth plus more as needed
  • ¾ cup finely grated Parmesan about 2 ounces
  • ½ teaspoon fine sea salt plus more to taste
  • ¼ teaspoon freshly ground black pepper
  • Extra Parmesan olive oil, herbs, or red pepper flakes for serving

Method
 

  1. Remove the leaves and thick center stalk from the cauliflower. Cut the cauliflower into similarly sized florets and rinse them thoroughly.
  2. Heat the butter and olive oil in a large pot or Dutch oven over medium-low heat.
  3. Add the diced onion and cook for 5–7 minutes, stirring occasionally, until soft and translucent. Do not let the onion brown.
  4. Add the garlic, turmeric, and nutmeg. Cook for approximately 30 seconds, stirring constantly.
  5. Add the cauliflower florets and pour in 2½ cups of broth. Season with salt and black pepper.
  6. Bring the soup to a gentle boil. Reduce the heat, cover the pot, and simmer for 18–20 minutes, or until the cauliflower is very tender.
  7. Remove the pot from the heat. Carefully blend the soup with an immersion blender until completely smooth. Keep the blender head submerged to prevent splashing.
  8. Return the pot to low heat. Add the finely grated Parmesan a little at a time, stirring continuously until it melts smoothly into the soup.
  9. Do not allow the soup to boil after adding the Parmesan.
  10. Taste and adjust the seasoning. If the soup is too thick, add warm broth about ¼ cup at a time until it reaches your preferred consistency.
  11. Divide the soup among bowls. Garnish with shaved Parmesan, olive oil, fresh herbs, black pepper, or red pepper flakes.

Notes

  • Begin with 2½ cups of broth. You can always add more after blending.
  • Grate the Parmesan finely from a block for the smoothest texture.
  • Add the cheese over low heat and do not boil the soup afterward.
  • Frozen cauliflower can be used without thawing. Increase the cooking time by 2–3 minutes.
  • Vegetable broth and vegetarian Parmesan-style cheese will keep the recipe vegetarian.
  • Store the soup in an airtight container in the refrigerator for up to four days.
  • Freeze for up to two months.
  • Nutrition information is an estimate and will vary depending on the broth and Parmesan used.