Spicy Instant Pot Cauliflower Soup

Today, I am coming at you with an Instant Pot soup recipe. Nothing is easier, or more satisfying than making soup in an instant pot. You essentially throw all the ingredients in and sit back and relax while the Instant Pot does its thing. Of course, there are a few additional steps to the recipe, however it is quite simple. If you do not have an instant pot, you can simply simmer in a large dutch oven and the results will be just as tasty!

The soup is a warm, spicy cauliflower soup. In this recipe, we use a technique that I have learned after cooking a vast number of Indian dishes, toasting our spices. This will make them a bit more aromatic and heighten their flavor. At the end, we take all the ingredients and blend them up to create a creamy cauliflower soup that will keep you warm in these short winter days. I like to serve it with either a slice of toasted whole wheat bread or naan, enjoy!

Active Time: 20 minutes

Cook Time: 15 minutes


  • 1 tbsp coconut oil
  • 2 medium onions, diced
  • 4 cloves garlic, minced
  • 1 tbsp grated ginger
  • 1 large cauliflower head
  • ½ tbsp cumin seeds
  • 1 tsp garam masala
  • ¼ tsp turmeric 
  • ½  tsp coriander
  • 1 tsp smoked paprika
  • ½ tsp cinnamon 
  • ½ tsp cayenne pepper
  • 1 tsp salt
  • 1 cup water
  • 14oz can coconut milk
  • 28oz can whole tomatoes
  • 2 cups water
  • Slice green onions, chopped cilantro & toasted cashews – to top
  • Naan or favourite bread to eat with soup


  1. First we will prep everything as once things are moving it goes quickly. Cut the cauliflower in quarters and remove the large stem. Then, using you hands, break the head into medium sized florets. Now, prep the spices. Set your cumin seeds aside separately and then put the garam masala, turmeric, coriander, smoked paprika, cinnamon, cayenne pepper and salt into another small prep dish. 
  2. Start your instant pot on sauté. Once it reads out hot add in the coconut oil and then the onions. After 3-4 minutes, when the onions begin to look translucent, add the ginger and the garlic. Let saute for 2-3 minutes, stirring occasionally. 
  3. Then add in the cumin seeds, to toast, for 1-2 minutes. Be careful not to let them burn. After toasting the seeds, add the rest of the spices. Incorporate the spices well and toast for about 30 seconds. Turn off the instant pot then add a cup of water and scrape down the sides and bottom to ensure the spices don’t stick.
  4. Next, add in the cauliflower, coconut milk, canned tomatoes and 2 cups of water. Mix to incorporate well. Cook on high pressure for 3 minutes and pressure release immediately. 
  5. Now we will blend it. If you have an immersion blender now would be the time to use it, but I ladle it into my blender. Be sure to let the steam release as you blend the hot soup (I replace the small lid on top of my blender with a hand towel). Blend on high for about 2 minutes until smooth and creamy, it usually takes me two batches to be able to blend the whole soup. 
  6. Serve warm, topped with green onions, cilantro and toasted cashews. Enjoy with your favourite bread or naan. 

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