Instant Pot Cauliflower Soup (Mexican)

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This Mexican Spiced Instant Pot Cauliflower Soup is easy, comforting, smooth and creamy with just a handful of ingredients.  It is a great Low Carb Soup recipe for weeknight dinners

suitable for people following a Low Carb, Vegan, Paleo or Gluten-free diet. Find Weight Watchers points and meal prep options in the post.

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overhead view of cauliflower soup in bowls one big and one small

Hey Soup lovers. If you’ve been cooking along with me, you’ll know that I’m a pretty big fan of all things soup. Especially if the soup comes together with only a few ingredients and is packed full of color, flavor, and a little dash of spice.

So, enter this tasty and filling Mexican Spiced Instant Pot Cauliflower Soup. It is an awesome recipe with a perfectly creamy texture that makes the best soup on cold days as much as warm days and Mexican feasts, Cinco de Mayo, etc.

This Creamy Cauliflower Soup is fragrant, needs only 5 minutes of prep, is quick to whip up in your Instant Pot, and is soooooooo adaptable that it is appropriate for any time of the year. All the good things people, all the good things.

And If you love soup, then check out this Instant Pot Potato Soup and delicious Instant Pot Chicken Tortilla Soup and for a very easy lunch Instant Pot Tomato Soup.

overhead closeup of instant pot cauliflower soup in a bowl garnished with greens and radishes

Why Make This Recipe

Because it is….

  • Healthy soup – this healthy cauliflower soup is low carb and easy on the calories.
  • Easy recipe – as easy and foolproof as recipes can ever be.
  • Adaptable – these make a great canvas for lots of flavors. Leftover soup is great for meal prep.
  • Budget Friendly – it costs just pennies to make.
  • Vegan – it is a dairy free soup that still tastes creamy. It is also Paleo and gluten free suitable.

This recipe is super simple, so all you need is to grab a few store cupboard staples, your Instant Pot, and come back so I can show you …

Ingredient Notes

  • Olive oil – or any oil you prefer.
  • Cauliflower  – this recipe calls for 1 head of a large cauliflower, cut in florets.
  • Other veggies – you need diced onion and bell peppers peeled and finely chopped to complete this soup..
  • Spices – This gets its flavor from a bay leaf, minced garlic, smoked paprika, and ground cumin and salt to taste. Feel free to add chili flakes to your preferred heat level.
  • Broth – this recipe calls for vegetable broth, you can use chicken broth instead if you are not dairy free or vegetarian.

How To Make Instant Pot Cauliflower Soup Step-by-Step

Get complete ingredients list and instructions from the recipe card below.

  1. Select the sauté mode and saute the onions, peppers and bay leaf until onions are soft.
  2. Switch off the heat and stir in the garlic, paprika, cumin and chili.
  3. Mix in the cauliflower florets, vegetable stock and salt.
  4. Cover your Instant Pot, set the vent to ‘sealing,’ select the manual or pressure cook button (dependent upon IP model), select high pressure and set the timer to 7 minutes.
  5. When done let the pressure release naturally for 15 minutes before releasing the rest of the steam using quick release.
  6. Let cool for a few minutes, before removing bay leaf and pureeing with an immersion blender.
image collage showing the steps for making instant pot cauliflower soup

How To Make Stove Top Low Carb Cauliflower Soup

Because sometimes we need to make it on the stovetop instead…..

  • Step 1. Sauté the onions, peppers and bay leaf in a pot over medium heat until onions are soft.
  • Step 2. Stir in the garlic, paprika, cumin and chili followed by the cauliflower florets, vegetable stock and salt.
  • Step 3. Cover and simmer for 20 minutes until the cauliflower is cooked through.
  • Step 4. Let cool for a few minutes, before removing bay leaf and pureeing with an Immersion blender.
instant pot cauliflower soup in a bowl garnished with radishes

Cauliflower Soup Instant Pot Tips

  • The vegan Cauliflower Soup can be really hot, so make sure it cools down before you blend it.
  • You can decant it into a blender or food processor to purée (after it has cooled down).
  • If you prefer a much thicker soup, then remove about a half cup of liquid before you purée.
  • For a thinner soup, add more broth or add water.

Delicious Variations

  • Add Cheese – Cauliflower Soup with Cheese is a favorite around these parts. All you need to do is add about 1 cup (100g) of finely grated sharp cheddar cheese to the warm soup and mixing it till it is all melty and cheesy.
  • Add Cream – If cream factor a little bit then you can make with cream. Start by adding about 1/4 cup (60ml) of heavy cream (double cream) cream after the soup has finished cooking. If you want to to keep this absolutely delicious soup vegan, then use coconut milk instead which adds a lovely exotic depth of flavor.
top down view of the completed instant pot cauliflower soup inside the instant pot

Toppings Ideas

Here are a few toppings ideas – radishes, roasted cauliflower florets, chili, tomatoes, fresh chopped herbs, avocado, green onion, and roasted nuts.

If not vegan, then you can use crispy bacon, extra sharp cheddar cheese, chorizo bits, and sour cream.

STORAGE

  • Store – Store in an airtight container in the refrigerator for up to 5 days. 
  • Freeze – Freeze cooled soup in freezer bags or meal prep containers, removing all the air. Squeeze out all the extra air and seal the bags. Label the bags and then lay them flat in the freezer and freeze for up to 3 months.
  • Defrost – Thaw overnight in the fridge.

FAQs

What Spices Do You Need For Cauliflower Soup?

I have kept the spices very simple in this recipe. I used Mexican-inspired flavors of cumin, smoked paprika, and chili. But you could use just garlic and nutmeg for an even milder flavor, or curry and turmeric for a Creamy Indian version.

You can also try herbs etc like dried thyme, oregano, or Italian seasoning.

How To Thicken Cauliflower Soup

if you’d like to make it thicker, then the easiest low carb way will be to reduce the stock you put in the soup by (125ml) half cup and go from there.

You could reduce it even more if you prefer. If you want to make it thinner instead then please do add 125 ml (1/2 cup) of liquid at a time.

How To Make Cauliflower Soup Creamy

One of the best things about using cauliflower is that it is naturally creamy. So all you need to do to make a creamy soup is blend it as is and you are good to go.

Feel free to use an immersion blender and blend directly in your Instant Pot. Or let it cool down a bit and blend in batches in a tabletop blender.

Can Cauliflower Soup Be Frozen?

Yes, this is great for whipping up a batch and freezing for quick weeknight suppers and impromptu dinner parties. Just defrost and reheat before serving.

And tip moment here, if your soup looks separated after defrosting, simply add to a blender and puree back into a smooth consistency.

overhead shot of instant pot cauliflower soup with sliced radishes on top

More Instant Pot Soup Recipes

Want more Instant Pot Recipes? Then check out these below.

More Low Carb Soup Recipes

More Cauliflower Recipes

instant pot cauliflower soup in a bowl garnished with radishes

More Mexican Instant Pot Recipes

Weight Watchers Points

If you replace the tablespoon of olive oil used for frying with a calorie-controlled cooking spray, there are ZERO Blue Plan SmartPoints in this!!

Thank you for reading my Instant Pot Cauliflower Soup recipe post. And please come visit again as I continue to slice, dice and dream up affordable Air Fryer recipes, Instant Pot Recipes, Southern Recipes and more. Thanks for supporting Recipes from a Pantry, food blog.

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close square shot of instant pot cauliflower soup in a light colored bowl

Print Recipe

Mexican Spiced Instant Pot Cauliflower Soup

This Mexican Spiced Instant Pot Cauliflower Soup is easy, comforting and creamy and recipe for weeknight dinners.

Prep Time5 mins

Cook Time7 mins

Total Time12 mins

Course: Main Course

Cuisine: American, Mexican, Western

Servings: 4

Calories: 120kcal

Instructions

Instant Pot Cauliflower Soup

  • Switch the Instant Pot to the sauée setting and add the oil to the Instant Pot Insert and sauté the onions, peppers and bay leaf (if using) for 4-5 minutes until the onion is soft.

  • Switch off the heat and stir in the garlic, paprika, cumin and chili.

  • Mix in the cauliflower florets, vegetable stock and salt.

  • Cover your Instant Pot, set the vent to ‘sealing,’ select the manual or pressure cook button (depending on IP model), select high pressure and set the timer to 7 minutes.

  • When done allow the pot to NPR for 15 minutes before releasing the rest of the steam using quick release.

  • Let cool for a few minutes, before removing bay leaf and pureeing with an immersion blender.

  • Garnish and serve. 

Stove Top Cauliflower Soup

  • Sauté the onions, peppers and bay leaf in a pot over medium heat until onions are soft.

  •  Stir in the garlic, paprika, cumin and chili followed by the cauliflower florets, vegetable stock and salt.

  •  Cover and simmer for 20 minutes until the cauliflower is cooked through.

  • Let cool for a few minutes before removing bay leaf and pureeing with an immersion blender.

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Notes

  • The vegan Cauliflower Soup can be really hot, so make sure it cools down before you blend it.
  • You can decant it into a blender or food processor to purée (after it has cooled down).
  • If you prefer a much thicker soup, then remove about a half cup of liquid before you purée.
  • For a thinner soup, add more broth or add water.
  • Storage – keep in an airtight container inside the fridge for 4 days, or freeze for up to 3 months.
  • If you replace the oil with a no-calorie cooking spray, there are ZERO WW BluePlan SmartPoints in this!

Nutrition

Calories: 120kcal | Carbohydrates: 18g | Protein: 4g | Fat: 4g | Sodium: 806mg | Potassium: 682mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1700IU | Vitamin C: 124.4mg | Calcium: 57mg | Iron: 1.6mg



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