February 3, 2021

Creamy (DF and GF) Italian Veggie Soup

Are you ready for another cauliflower recipe!? That veggie really can do it all! I didn’t realize how versatile an ingredient it was, until recently. I mean, you can make bread, gnocchi, “rice”, you name it!  I’m always looking for easy ways to sneak in more veggies and this Creamy Italian Veggie Soup (GF + DF), really checked all the boxes for me. It’s a one-pot meal, though light on the carbohydrates. If you’d like to add some carbs to this meal, you could simply roast some potatoes or add some leftover rice or quinoa. This soup is quick, easy and full of protein and vegetable options.

Julie Bauer-Roth, from PaleOMG, wrote this Instant Pot Creamy Gnocchi Soup recipe, which I’ve altered a bunch to fit my needs. The soup base is super versatile and requires only 4 ingredients, plus a little seasoning.  As you’ll see below, I omit the gnocchi (which is why I refer to it as Creamy Italian Veggie Soup) and add other ingredients. For me, the gnocchi wasn’t worth the extra work and I often didn’t have it, because it’s only available at Trader Joe’s. Although the recipe calls for it, you really don’t need an Instant Pot (pressure cooker) to make it. It will just take a little longer to cook on the stovetop. If you do use the stovetop, just cook until the cauliflower is really soft. I use an immersion blender like this one, which saves time and dishes, but you could also pour it into a regular blender. The immersion blender and Instant Pot, do make this recipe super fast and easy. Only one pot and cutting board to wash!

Let’s list the reasons why this Creamy Veggie Soup is on the weekly rotation this winter:

  • It’s creamy but dairy free! The power of pureed cauliflower! I’ve also really been enjoying making pureed cauliflower as a side dish, or for putting shredded or ground meat on
  • It’s an easy way to sneak in some bone broth. You can also just use chicken or veggie stock
  • It makes a bunch of leftovers
  • You can choose whatever type of protein you like
  • You can make this vegan or vegetarian, by just omitting the meat and adding some Italian seasoning

Here are some of the variations I tend to make:

  • I add chickpeas or lentils
  • I use frozen chopped greens, or fresh ones if they need to be used up. Bok choy is a nice addition, I’ve found. Cut those stems in bite size pieces.
  • I’ve made my own Italian sausage, by adding 2 Tbs of Italian seasoning and some salt, to ground meat. I’ve also used sliced chicken sausage, either pre-cooked and added at the end, or cook it fresh in the oven and add it at the end. Here is another sausage recipe you could use
  • You can add onion, zucchini, small diced potatoes, with or in place of the pepper

Creamy Italian Veggie Soup


  • 1 head of cauliflower or one large bag (or 2 small bags) of florets
  • 32 oz bone broth or chicken broth
  • 2 cloves of garlic
  • 1 can of diced tomatoes
  • salt and pepper to taste
  • 1# loose sausage or pre-cooked sausage links
  • 1 red bell pepper
  • 1/2 a bunch of bok choy


  1. If using loose sausage, brown it in the Instant Pot or regular pot. Once done, take the sausage out and set it aside
  2. Cut the cauliflower and add to the Instant Pot or regular pot
  3. Rough chop the garlic and add to the pot, along with the canned tomatoes, salt and broth
  4. Cook on high pressure for 10 minutes or until the cauliflower is very tender. Release the pressure after the 10 minutes or remove the pot from the stove
  5. Using your immersion blender or a regular blender, blend until smooth and return it back to the pot
  6. Chop your boy choy and red pepper, into bit size pieces and add it to the soup
  7. Cook another 10 minutes or until the veggies are soft
  8. Release the pressure or turn off the heat. Add in the cooked sausage
  9. Top with cilantro, basil and/or red pepper flakes

Recipe inspiration from: https://paleomg.com/instant-pot-creamy-gnocchi-soup/


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