Spinach, Cauliflower & White Bean Soup

Name: Spinach, Cauliflower & White Bean Soup
Cook time: 1 h 17 min
Total time: 1 h 17 min
Yield: 4-6
Ingredients: 1/2 cup cashews (soaked in hot water for at least 1 hour, then drained); 1 tbsp nutritional yeast; 1/2 small lemon, juice and zest; 6 cups vegetable broth; 1 small white onion, chopped; 4 garlic cloves, finely chopped; 1 small head cauliflower, roughly chopped; 2 cups cooked white navy beans; 6 cups baby spinach; Sea salt and black pepper, to taste

Dairy-free • Gluten-free • Vegan

Spinach, Cauliflower & White Bean Soup

This creamy, blended soup is warm, silky, and deeply satisfying — and you’d never guess it’s completely dairy-free. Cauliflower and white beans give it body, soaked cashews make it velvety smooth, and a squeeze of lemon at the end brightens the whole bowl. It’s the kind of cozy, nourishing soup that works just as well for a quick weeknight dinner as it does for meal prep lunches all week. Naturally vegan, gluten-free, and dairy-free.

Why You Will Love This Recipe

This is one of those soups that’s almost too easy for how good it tastes. One pot, a blender, and about 20 minutes of active cooking is all it takes.

Creamy without any dairy. Soaked cashews blended into the soup create a rich, velvety texture that rivals any cream-based soup — no heavy cream needed.
Packed with plant-based protein and fiber. White beans and cashews keep this soup genuinely filling, not just a light broth.
Anti-inflammatory ingredients throughout. Spinach, cauliflower, garlic, lemon, and nutritional yeast all bring real nutritional value to every bowl.
Made for meal prep. This soup stores beautifully, reheats easily, and the flavors actually deepen as it sits. Make a big batch and you’re set for the week.
Simple, real ingredients. No thickeners, no fillers — just vegetables, beans, and a handful of pantry staples.

Ingredients Overview

You’ll find exact measurements in the recipe card below. Here’s how the ingredients work together.

For the creamy base

Cashews — Soaked in hot water, then blended into the soup to create that signature silky, dairy-free creaminess. Don’t skip the soaking step — it makes a real difference in the texture.
Nutritional yeast — Adds a subtle savory, umami depth that rounds out the flavor and makes the soup taste fuller without any cheese.
Lemon (juice and zest) — Stirred in at the very end, it brightens the whole soup and keeps it from feeling heavy. Both juice and zest are worth using here.

For the soup

Vegetable broth — The cooking liquid that carries all the flavor. Use a good quality broth — it makes a difference in a simple soup like this.
White onion — Adds a mild, sweet base flavor that blends seamlessly into the finished soup.
Garlic — Four cloves give the soup a warm, savory backbone. Finely chop rather than mince so it cooks evenly.
Cauliflower — The bulk of the soup. It becomes tender quickly, blends beautifully smooth, and has a naturally mild flavor that lets the other ingredients shine.
White navy beans — Add plant-based protein, fiber, and a creamy texture that helps thicken the soup naturally.
Baby spinach — Stirred in at the end and wilted just slightly before blending. It adds color, nutrients, and a subtle earthiness.
Sea salt and black pepper — Season to taste — the right amount of salt is what makes everything come together.

How To Make Spinach, Cauliflower & White Bean Soup

Here’s how it comes together.

Step 1: Soak the cashews. Place the cashews in a bowl and cover with very hot water. Cover and let them soak for at least one hour. Pro tip: the fastest way to get hot water is with an electric tea kettle — my favorite one is this kettle on Amazon. It’s a small thing that genuinely speeds up your cooking routine.

Step 2: Cook the vegetables. In a large saucepan, combine the vegetable broth, chopped onion, garlic, and cauliflower. Bring to a medium-high heat and cook for about 10 minutes, until the cauliflower is tender when pierced with a fork. Pro tip: don’t rush this step — fully tender cauliflower is what gives the soup its smooth, creamy texture when blended.

Step 3: Add the beans and spinach. Add the white beans, baby spinach, and nutritional yeast. Season with salt and pepper and stir to combine. Cook for another 2 minutes, just until the spinach is slightly wilted. Remove from heat.

Step 4: Drain the cashews and blend. Drain the soaked cashews and add them to the soup. Use an immersion blender directly in the pot, or carefully transfer in batches to a regular blender. Blend until completely smooth and creamy. Pro tip: if using a standard blender, leave the lid slightly vented and hold a towel over the top — hot liquids expand and can splash.

Step 5: Finish with lemon and serve. Stir in the lemon juice and zest. Taste and adjust salt and pepper as needed. Ladle into bowls and enjoy.

Storage, Reheating & Make Ahead

Fridge storage Store in an airtight container in the fridge for up to 5 days. The soup thickens slightly as it sits — just add a splash of broth or water when reheating to bring it back to your preferred consistency.

Freezer storage This soup freezes well. Let it cool completely, then freeze in portioned containers for up to 3 months. Thaw overnight in the fridge before reheating.

Reheating Warm gently on the stovetop over medium-low heat, stirring occasionally. Add a small splash of broth if needed to loosen it up. The microwave works fine too — heat in 60-second intervals and stir between each.

Make ahead tips This soup is an excellent candidate for Sunday meal prep. Make a full batch, divide into containers, and you have lunch or dinner ready to go all week. The flavor is even better on day two.

Substitutions and Variations

If you don’t have time to soak cashews — Boil them in water for 15–20 minutes instead of soaking for an hour. You’ll get a very similar result in a fraction of the time.
If you’re nut-free — Swap the cashews for a can of full-fat coconut milk for a different but equally creamy result, or simply skip them and rely on the beans for thickness.
If you want to switch up the greens — Kale or Swiss chard work great in place of spinach. Just give them an extra minute to wilt since they’re heartier leaves.
If you want to add protein — Top each bowl with shredded rotisserie chicken, crispy chickpeas, or a soft-boiled egg for extra staying power.
If you like a little heat — Stir in a pinch of crushed red pepper flakes or a dash of cayenne when you add the beans.
If you want more texture — Reserve a scoop of beans before blending and stir them back in at the end for a chunkier, heartier soup.

Health Benefits At A Glance

Cauliflower — Rich in vitamin C, vitamin K, and choline, and a great source of fiber that supports digestive health.
Baby spinach — Loaded with iron, folate, and antioxidants including lutein and zeaxanthin, which support eye and overall cellular health.
White navy beans — An excellent plant-based source of protein and soluble fiber, which helps support healthy blood sugar and sustained energy.
Cashews — Provide healthy monounsaturated fats, magnesium, and zinc, and create the soup’s creamy texture without any dairy.
Garlic — Contains allicin, which supports immune function and has natural anti-inflammatory and antimicrobial properties.
Nutritional yeast — A complete protein and rich source of B vitamins, particularly B12, making it a valuable addition for plant-based eaters.
Lemon — High in vitamin C and adds antioxidant support, while the zest contains additional beneficial plant compounds.

Ways To Serve This Soup

With crusty sourdough or gluten-free bread — Perfect for dipping and makes the meal feel complete and satisfying.
Topped with crispy chickpeas — Adds crunch, extra protein, and a fun textural contrast to the smooth soup.
With a drizzle of good olive oil — A swirl of extra virgin olive oil on top adds richness and looks beautiful in the bowl.
Alongside a simple green salad — A light, lemony salad pairs really nicely with the creaminess of this soup for a balanced lunch or dinner.
As a meal prep lunch — Portion into jars or containers and grab one straight from the fridge each morning. It reheats in minutes.
With a sprinkle of vegan parmesan dust — If you make my Vegan Parmesan Cheese Dust, this soup is one of the best places to use it.

Shelley’s Tips

Don’t skip soaking the cashews — they blend into a much smoother, creamier texture when they’ve had time to soften. If you’re short on time, boil them for 15–20 minutes instead.
The fastest way to get hot water for soaking is with an electric tea kettle. This is my favorite one.
The soup thickens as it sits in the fridge — just stir in a splash of broth when reheating to get it back to the right consistency.
This is a great recipe to double and freeze in portions for easy meals later.

Nutrition Note Nutrition will vary based on the ingredients you use. This recipe and all content on this site is for educational purposes only and is not medical advice.

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Nutritional Disclaimer

Nutrition information is an estimate generated from a nutrition calculator. There may be errors here or variations based on ingredients you use.

I’m Shelley Loving, a home cook who healed through food. Now I share simple, delicious recipes and kitchen tips to help you cook with more confidence.

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