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Creamy Cauliflower & Sunflower Seed Blended Soup

Originally published on January, 26th 2019. Last updated on June 17th, 2022 Skip to Recipe

Creamy Cauliflower & Sunflower Seed Blended Soup is a recipe I have been making for years. It’s perfect for a cozy day when you need something light, delicious, and nourishing. The cauliflower makes it so creamy, and the sunflower seeds add even more decadence. It’s savory, garlicky, and immune-boosting!

The sunflower seeds in this recipe make the soup extra rich and flavorful. I always pour myself more than I need, it’s so so filling! This soup will have your guests or yourself begging you to make it again.

Creamy Cauliflower & Sunflower Seed Blended Soup

Seed Cycling for Hormones

I have started seed cycling to help regulate my cycle and boost progesterone levels.

For seed cycling, pumpkin seeds can be used instead of sunflower seeds for the first 1-14 days of your cycle. Then use sunflower seeds for the last 14-29 days.

I highly recommend adding more seeds to the top of the finished blended soup for an extra crunch! It is delicious and beneficial for the seed cycling process.

For sensitive digestive systems, I recommend “sprouting” the nuts or seeds (soak them overnight) and rinsing them when you are ready to make the cauliflower soup.


Bone broth is a rich, nutritious, and flavorful base for this soup. If you are vegetarian or vegan, feel free to use vegetable broth!

Leeks are a mild onion-flavored vegetable that goes amazingly well in this soup. Diced yellow onion can be substituted.

Cauliflower is the star of this show! This vegetable makes this soup creamy on its own without the addition of dairy products. Cauliflower is loaded with nutrients, high in fiber, rich in antioxidants, and low carb.

Sprouted sunflower seeds add an extra kick of creaminess, flavor, and tons of nutritional benefits to this cauliflower soup recipe. Balanced almonds, pumpkin seeds, or cashews can be used instead if they agree with your stomach.

Avocado oil is a nutrient-dense and delicious oil to use with your soup base. Feel free to substitute for any other healthy-fat oil you have on hand.

Creamy Cauliflower & Sunflower Seed Blended Soup

First, heat the avocado oil with the garlic, leeks, and 1/4 tsp salt until they are tender. Then add the cauliflower to the sautee for a few minutes.

Next, add the broth and turn the stove to high to bring it to a boil. Once rolling to a boil, reduce the heat to medium and let the soup simmer for 20-30 minutes. The goal is for the cauliflower to be very soft.

When the cauliflower is fully softened, take the soup off the heat and let it cool a little bit, and then stir in the sunflower seeds.

Blend on high in batches until completely smooth and creamy. Return to the saucepan and warm the cauliflower soup on low heat, adding the tamari if desired.

Ladle the soup into bowls and garnish with cilantro, chives, sunflower seeds, or avocado. Enjoy!

Creamy Cauliflower & Sunflower Seed Blended Soup
Enjoy this comforting cauliflower soup

This is an easy recipe that is quick to make. With its high comfort level and super nutritious health benefits, this is a magical combination to add to your regular rotation. Great for seed cycling, and also just for an everyday dinner!

I hope this cauliflower soup becomes a staple in your family, as it has in ours. We make this every week, and it also pairs very well with my Sprouted Hippie Waffles with avocado if you are feeling extra fancy.

Related recipes:

Creamy Cauliflower & Sunflower Seed Blended Soup

Creamy Cauliflower & Sunflower Seed Blended Soup

Yield: 4-6
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Cauliflower & sunflower seed soup is perfect when you need a light, delicious, and nourishing meal. This recipe is savory, garlicky, and immune-boosting!



    1. In a saucepan, heat the oil over medium heat to sauté the garlic, leeks, and 1/4 teaspoon of salt until the vegetables are tender. Add the cauliflower and sauté for a couple of minutes.
    2. Add your broth of choice, increase the heat to high, and bring just to a boil.
    3. Cover the pot and reduce the heat to medium and simmer for 20 to 30 minutes, until the cauliflower is completely soft.
    4. Turn off the heat to allow the soup to cool slightly; stir in the sunflower seeds.
    5. Pour the soup into your blender in batches and turn it on high until smooth and creamy.
    6. Return the soup to the saucepan and warm it over low heat. Stir in salt or tamari to taste.
    7. To serve, ladle the soup into bowls and garnish with either cilantro, chives, sunflower seeds, or avocado.
    8. Enjoy!


  1. You can use vegetable broth if you are vegan, or don't have bone broth on hand.

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