Cauliflower Tomato and White bean soup
This Cauliflower Tomato and White Bean Soup is a MUST-make this season. A wholesome one-pot meal that’s high in fiber, protein, and comfort, it’s perfect for cozy nights or easy meal prep. I’ve made this countless times for friends and family too, and it never fails!
I whipped up the first version of this soup one cold evening while I was at my parents’ house, using ingredients they had on hand. The result was pretty magical. After that, I knew I would have to measure everything out and write the ingredients down which I promptly did!
Unlike many vegetable soups that can taste one-noted, this recipe balances sweetness from the cherry tomatoes with the savory flavor of Parmesan and the umami-rich oil from sun-dried tomatoes.
It’s designed to deliver restaurant-level flavor in under an hour with no fussy steps, using simple pantry staples and fresh produce you likely already have on hand, just like my Indian Spiced Lentil Soup.
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Why I make this recipe on repeat
- Balanced and hearty: The mix of white beans, cauliflower, and kale gives a satisfying texture while keeping it light and healthy, and full of protein and fiber.
- Customizable: This one-pot vegetarian soup can be made dairy-free, or even heartier with gnocchi or orzo.
- Perfect for meal prep or postpartum: Keeps beautifully in the fridge for several days or freezer for several months, making it great for busy weeknights and preparing in advance.
- Delicious flavors: All of my recipes come are flavor bombs, and this one is no different.
Ingredients
This cozy fall soup recipe has mediterranean-inspired ingredients that are easily found at your local grocery store, and you may have some of this on hand already!
- Onion – Provides a subtle sweetness and depth that anchors the soup’s flavor.
- Cauliflower – The star vegetable; it soaks up flavor while adding bulk and creaminess.
- Tomato paste – Brings a concentrated tomato flavor and a deep red hue.
- Sun-dried tomatoes – Deliver tangy, intense tomato umami flavor. Don’t forget to add the oil too! If you like sun-dried tomatoes, try my tomato white bean and basil dip!
- Cherry tomatoes – Contribute natural sweetness and a burst of freshness in every bite.
- White beans – I love a mix here, and most often use two of the following: cannellini, navy, garbanzo, or great northern beans.
- Italian kale – Offers a pleasant bitterness and beautiful green color once wilted.
- Fresh Basil – Adds brightness and freshness to balance the richness.
- Milk – Softens the acidity of tomatoes and lends a gentle creaminess; use cream for extra richness.
- Stock – Forms the soup’s flavorful base; use vegetable or chicken depending on preference, and choose one that is high quality if not homemade!
- Seasonings – Salt and pepper for sure, option to add a pinch of garlic powder or Italian seasonings if desired.
- Parmesan – Finishes the soup with salty, nutty umami depth that ties everything together.
See recipe card for quantities.
How to make Cauliflower Tomato and White Bean soup
This easy, healthy cauliflower soup recipe is made in one-pot. All the cozy fall soup vibes!
- Sweat down the onion and garlic in oil and butter.
- Add the cauliflower florets along with sun-dried tomato oil and tomato paste. Stir and cook.
- Add the broth and milk and bring to a boil. Taste and adjust seasonings.
- Stir in the beans, kale, both tomatoes, basil, and parmesan. Cover, reduce heat, and simmer.
Substitutions and variations
- Spinach instead of kale: Swap for baby spinach for a softer texture.
- Bean swaps: Use any white beans (cannellini, garbanzo, great northern, or navy beans, for example) or skip them entirely for a lighter soup.
- Protein options: Add any cooked sausage, chicken, or keep it completely meat-free.
- Pasta addition: Stir in cooked pasta like ravioli, gnocchi, or orzo for a cozy, stew-like twist. Or, make this into a pasta sauce (I’ve done this before!)
- Dairy-free option: Replace milk with extra broth and add a few knobs of dairy-free butter for richness.
Storage
This cauliflower, tomato, and white bean soup is perfect for meal prep! I also made this soup at the end of my pregnancy to freeze for postpartum.
Fridge: Store leftovers in an airtight container in the fridge for up to five days. Reheat in the microwave, or stovetop in a covered saucepan on medium-low, stirring occasionally.
Freezer: Store leftovers in a freezer-safe container. I love using souper cubes! Reheat by adding the frozen soup to a medium sauce pan over medium heat. Add a tablespoon or two of water and cover. Stir every few minutes until the soup is hot throughout.
Rate this recipe
If you made this Cauliflower Tomato and White Bean Soup, I hope you loved it! Be sure to leave a star-rating and comment, and tag me on Instagram or TikTok with your creations.
Cauliflower Tomato and Bean Soup
Ingredients
- 1 tablespoon olive oil
- 1 white or yellow onion chopped
- 5 cloves garlic minced
- 1 tablespoon butter
- 2 tablespoon oil from sun-dried tomatoes
- 1 head cauliflower cut into 2-inch florets, leaves removed
- 4 tablespoon tomato paste
- 1 pint vegetable stock
- 10 fresh basil leaves
- 10 sun-dried tomatoes chopped
- 1 pint cherry tomatoes halved
- 1 can white cannellini beans drained and rinsed
- 1 can garbanzo beans drained and rinsed
- 1 bunch Italian kale stems removed and roughly chopped
- 1 cup milk can sub cream
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
- ½ cup freshly grated Parmesan
Instructions
- Sauté the aromatics. Heat olive oil in a medium or large pot over medium heat. Add the chopped onion and cook for about 5 minutes until translucent and fragrant. Add the garlic and butter and cook for another 3 minutes.
- Build flavor. Add cauliflower florets, salt, and pepper. Cook for another 5 minutes, letting the cauliflower absorb the aromatics. Stir in the sun-dried tomato oil. Make a small well in the center of the pot and add the tomato paste. Let it toast for about 1 minute, then stir to coat the cauliflower. This step deepens the tomato flavor and adds body to the broth.
- Add the liquids. Pour in the stock and milk, and bring the soup to a gentle boil. Lower the heat to a simmer.
- Simmer with everything. Stir in the basil, sun-dried tomatoes, cherry tomato halves, white beans, and kale. Cover the pot and let the soup stew on low heat for 25 minutes, allowing the flavors to meld and the vegetables to soften.
- Finish and serve. Remove from heat, stir in Parmesan, and taste to adjust seasoning. Add more salt or cheese if desired (or even garlic powder, Italian seasoning, etc). Serve warm with crusty bread or a sprinkle of extra Parmesan.
