This is one of the most simple and comforting soups that I make! The Instant Pot cooks this soup in 5 minutes. If you haven’t heard me say it before, here I go again…I LOVE MY INSTANT POT! For this recipe, I only quarter the onion, and use a bag of frozen cauliflower. There is such little work involved! This creamy soup is so versatile and can be a base for so many other soups. I usually turn it into a Loaded “Potato” Soup or a Cheeseburger Chowder.
It may be dairy free and low carb, but it is still super creamy! This soup tastes so similar to a Cream of Potato soup, but, instead, is filled with a much healthier veggie! Personally, I’m always in need of more veggies in my life! White potatoes have practically no nutritional value and are packed with carbs that turn into sugar. They are delicious and technically, WHOLE FOODS, but we should keep those to a minimum. Using cauliflower instead is a great, guilt-free substitute. Small changes like this every now and then can mean big things for someone’s diet and health.
P.S. If you do not have an Instant Pot or pressure cooker, see the notes below* for an alternative stovetop method. It will take a bit longer, but still be delicious! The only other appliance that you will need is some type of blender. I typically use a handheld immersion blender for this.
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5-Minute Instant Pot Creamy Cauliflower Soup {w/stovetop option}
Cashew yogurtsub sour cream or dairy free alternative of choice
Instructions
To the Instant Pot, add all of the ingredients with the exception of the yogurt and butter.
Attach the lid, turn the valve to seal, and set for 5 minutes (make sure its on High Pressure.) It will take 5-10 minutes to come to pressure, as well.
When the timer goes off, turn the valve, and do a quick release.
Once the pin has dropped and all of the pressure has released, remove the lid, and add the butter to the Instant Pot.
Use your immersion blender (or countertop blender) to puree the soup until it is completely smooth!
Drizzle with yogurt or sour cream before serving. ENJOY!
Recipe Notes
*Stovetop method:
In a soup pot over medium heat, saute onions in 1 tbsp of avocado oil, coconut oil, or ghee/butter. You'll want to dice the onions for this cooking method.
Once the onions have become soft and translucent, add the remaining ingredients (besides the butter and yogurt.)
Bring to a boil, cover, and cook for 3-5 minutes.
Reduce heat to low and let simmer for 10 minutes or until the cauliflower is cooked and very tender.
Remove from heat and add the butter to the soup.
Transfer the soup to your blender or a metal bowl to use the immersion blender.
Puree until completely smooth.
** Chicken Bouillon Paste - This is my favorite brand and one of my favorite things to use in dishes! If you decide to use Thrive Market (it's a couple dollars cheaper on there), send me an email and I can get you a link for a discount off your first order!
Who doesn’t love those one pot meals? This meal is all cooked at the same time in your Instant Pot! That’s right, no oven and no big boiling pot of water for those potatoes. It does use more than one dish, but the fact that you can make these two dishes at the exact same time, in the same pot, is mind-blowing to me! It just doesn’t get any easier!
For this recipe, I made four personal sized versions of my Mom’s Traditional Meatloaf. I used quality grass-fed and finished beef, which, in my opinion, adds so much good flavor to your meal. If you’ve never tried it, do yourself a favor and go get some! It’s not just a fancy title slapped on ground meat. Not only is it better for you, it’s much more delicious! My favorite is Strauss Ground Beef. Check out their website straussbrands.com to find it nearest you.
You can substitute your favorite meatloaf recipe (1lb ground meat recipe) in place of this, though. You can also opt to make one meatloaf, instead of four personal ones. The cooking time may need to be extended 10 minutes or so depending on the size dish that you use. Just keep that in mind!
Follow the recipe for my Mom's Traditional Meatloaf and combine ingredients in a bowl.
Separate meatloaf mixture into 4 small loaf pans (I just used the disposable ones) or in one glass dish that fits inside your IP. They even have silicone baking dishes on Amazon. Just note, if using one dish, you'll have to increase the cooking time for 10-15 more minutes, depending on the thickness of your meatloaf.
To your Instant Pot, add the diced potatoes and water.
Lay your trivet directly on top of the potatoes, and layer the four loaf pans on top of the trivet.
If they stack up too high (i.e. they go above the "Max" line on the inside of the pot), remove some of the potatoes from the bottom, replace the four pans, and add the potatoes around the edges of the loaf pans.
Attach the lid on top of your IP and seal the valve.
Press the Meat/Stew button (Or Manual - it doesn't really matter), press "Adjust" until the pressure is set to "More," and set the cooking time for 35 minutes. The IP should take about 10 minutes to come to pressure.
When the timer goes off, do a QR (quick release) and remove the lid.
Remove the meatloaf pans and drain excess fat off of each.
Remove the trivet and drain the water from potatoes.
Optional: Your meatloaf doesn't look the prettiest at this point, and doesn't have any bit of a crust. This step helps that, but is totally optional! Place meatloaf pans on a baking sheet under the broiler on Lo for 3-4 minutes to crisp up the top layer.
To the warm potatoes, add remaining ingredients: butter, yogurt/sour cream, nutpods/milk, salt, garlic powder, and pepper. I like slightly clumpy potatoes, so I just use a wooden spoon to gently mash them. If you don't like any clumps, use a handheld mixer to whip them up - all right in the same pot!
Serve on their own or with your favorite gravy! Despite my LOVE for gravy, I find that these potatoes need absolutely nothing more. They're rich and delicious on their own.
In the past, whenever I would go out to eat, and Spinach Artichoke Dip was on the appetizer menu, I’d always order it! I loved all of that creamy, cheesy, goodness. Sometimes, I’d just make a meal out of it. However, I’d often leave the restaurant feeling overly stuffed, heavy, greasy, and just not so good. All of that cream and cheese can wreak havoc on one’s tummy – especially the dairy allergic or lactose intolerant tummies! Don’t get me wrong, the dip was always amazing…ALWAYS, but once I began paying more attention to my body and what I put into it, I really began noticing the effects food had on it. I consciously began asking myself, “Is it really worth it?” Now, I’m not saying to never order the spin-dip again. Just…maybe…try passing on it the next time, and going home and making this recipe the next day! (I know, it’s more work and definitely isn’t instantly gratifying. I promise though, it’s worth it!)
This version is packed with protein from the cashews and tons of flavor from onions and garlic – you won’t miss the cheese! (that much 😉 haha) If you’re someone that is lactose intolerant or has a dairy allergy, this is a great substitute to give you that fix!
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Spinach Artichoke Dip (dairy-free with vegan option)
In a sauce pan, saute onions in butter for 5 minutes or until they've become translucent and started browning.
While the onions are cooking, drain water off soaked cashews. In a food processor or high powered blender, combine cashews, broth, and coconut milk. Blend until the mixture has lightened and is very creamy. If the mixture is too thick to blend, add a couple tablespoons more of broth until it begins to blend completely.
If your spinach is frozen, follow the cooking directions until it has thawed enough to squeeze the moisture out. You want VERY LITTLE moisture left. If your spinach is thawed, simply wring out the liquid using cheesecloth. You will be surprised with how little spinach you're left with!
Once you've completely pureed the cashews, add the mixture, drained spinach, and remaining ingredients to the cooked onions. Cook the dip over medium low heat for about 10 minutes.
Taste and adjust the seasonings! If you want a cheesier flavor, you can add more nutritional yeast. If you want more garlic, (I ALWAYS WANT MORE GARLIC) add more chopped garlic or some garlic powder. I've found that when I add more nutritional yeast, I also have to add more salt amount as well. Use your own discretion! 🙂
Serve hot with tortilla (I like Siete brand chips! They're grain free and made with minimal ingredients!) or try some plantain chips! YUM!
Leftovers of this don't go to waste either. It's delicious when mixed with shredded chicken and cauliflower rice!
