Go Back
+ servings
bowl of curry cauliflower soup with garnishes
Print Recipe
5 from 9 votes

Instant Pot Cauliflower Soup

Using simple ingredients, this soup is low carb, vegan, and gluten free.  Flavored with warm curry spices, garlic and ginger and finished with creamy coconut milk, this is a cozy soup you can feel good about eating!
Prep Time15 mins
Cook Time8 mins
Total Time23 mins
Course: Main Course
Cuisine: American
Keyword: cauliflower soup, low carb soup, vegan soup
Servings: 4 servings
Calories: 242kcal


  • 1 Tbsp coconut oil
  • 1 medium yellow onion diced
  • 2 cloves garlic chopped
  • 1 inch piece fresh ginger peeled and chopped
  • 2 tsp curry powder
  • 1 tsp ground coriander
  • 1/2 tsp kosher salt
  • 2 large heads cauliflower approximately 48 oz/3 lbs.
  • 4 cups vegetable broth
  • 13-14 oz can full fat coconut milk shake really well before opening


  • chopped fresh cilantro
  • crushed red pepper
  • sliced green onions
  • pumpkin seeds
  • unsweetened shredded coconut
  • sliced Thai chiles


  • Trim and cut cauliflower heads into florets. Set aside.


  • Select "Saute" on the Instant Pot, then add coconut oil to the pot. Once hot, add onion and cook 3-4 minutes until softened.
  • Add the garlic, ginger, curry powder, coriander and salt and cook for 30-40 seconds, just until fragrant.

Pressure Cook

  • Add the cauliflower florets and vegetable broth. 
  • Secure Instant Pot lid, making sure it’s set to “sealing”.  Select Manual or Pressure cook (on high pressure) and use the +/- buttons to select 8 minutes.
  • When timer beeps and pressure cooking is complete, perform a quick release by carefully moving the valve to “venting”.  When the pin drops, remove lid.


  • Add the coconut milk to the pot then, using an immersion blender, blend the soup until smooth.

Thicken (optional and if desired)

  • In a separate bowl, whisk 1.5 Tbsp cornstarch and 2 Tbsp water together until smooth.  Stir mixture into the soup and cook a few minutes, until thickened to desired consistency.


  • Ladle into bowls and serve hot, topped with any desired garnishes.


Cook time does not include the time for the pressure cooker to come up to pressure, as this can vary from individual to individual.  For me, it takes about 10-15 minutes.
  1. This soup is not super thick.  For a thicker soup, follow the instructions under the "Thicken" heading in the recipe instructions. 
  2. If you don’t have an immersion blender you can blend in smaller batches using a standard blender.  Be careful not to fill more than half-way and hold the lid with a folded dish towel to prevent any blender mishaps.
  3. When using an immersion blender be sure it is fully submerged in the soup before turning it on to prevent splashing and burns (not to mention a mess!).
  4. This recipe was made with a 6-quart Instant Pot.

Slow Cooker Directions

  1. Omit coconut oil.
  2. Add onion, garlic, ginger, curry powder, coriander, salt, cauliflower florets and vegetable broth to slow cooker.
  3. Stir, then cover and cook on LOW for 6-8 hours, or HIGH for 3-4 hours.
  4. Stir in coconut milk and blend.

Stovetop Directions

  1. Heat coconut oil over MED heat in a dutch oven or large soup pot.  Add onion and saute for about 4 minutes, until softened.
  2. Add garlic, ginger, curry powder, coriander and salt and cook 30 seconds.
  3. Add cauliflower florets and vegetable broth.  Increase heat and bring to a boil, then reduce to LOW and simmer for 10-15 minutes, or until cauliflower is tender and can be easily pierced with a fork.
  4. Stir in coconut milk, then use immersion blender to puree until smooth.


Calories: 242kcal | Carbohydrates: 10g | Protein: 2g | Fat: 23g | Saturated Fat: 21g | Sodium: 1245mg | Potassium: 258mg | Fiber: 1g | Sugar: 3g | Vitamin A: 501IU | Vitamin C: 4mg | Calcium: 34mg | Iron: 3mg