This creamy roasted cauliflower soup transforms simple vegetables into a comforting, flavorful meal.
Packed with fiber, plant-based protein, and heart-healthy fats from olive oil, it’s low in carbs and naturally satisfying.
Quick to prepare and ideal for meal prep, it’s a versatile option for weekday lunches or cozy dinners, offering wholesome nutrition without compromising on taste.
Roasted Cauliflower Soup
Equipment
- 1 Large Rimmed Baking Sheet
- Parchment paper (optional, for easier cleanup)
- 1 Dutch oven or large soup pot
- 1 blender (high-powered preferred)
- Measuring cups and spoons
- Chef’s knife and cutting board
Ingredients
- 1 large head cauliflower about 2 lbs, cut into bite-sized florets
- 3 tablespoons extra-virgin olive oil divided
- Fine sea salt to taste
- 1 medium red onion chopped
- 2 garlic cloves minced or pressed
- 4 cups 32 oz vegetable broth
- 2 tablespoons unsalted butter or ¼ cup soaked cashews for vegan
- 1 tablespoon fresh lemon juice or more to taste
- ¼ teaspoon ground nutmeg scant
- 2 tablespoons fresh parsley chives, or green onions, finely chopped (for garnish)
Instructions
- Preheat the Oven: Begin by preheating your oven to 425°F (220°C). If you prefer easier cleanup, line a large, rimmed baking sheet with parchment paper.Preheating ensures the cauliflower roasts evenly and develops those beautiful caramelized edges that give the soup its rich, nutty flavor.
- Prepare the Cauliflower: Take your large cauliflower head (about 2 pounds) and cut it into bite-sized florets. Try to make the pieces relatively uniform in size so they cook evenly. Place the florets in a large mixing bowl.
- Coat Cauliflower with Oil and Salt: Add 2 tablespoons of extra-virgin olive oil to the bowl with the cauliflower. Sprinkle lightly with fine sea salt, then toss everything together until each floret is lightly coated in oil. This step ensures the cauliflower caramelizes beautifully in the oven, creating depth of flavor for the soup.
- Roast the Cauliflower: Spread the cauliflower in a single layer on the prepared baking sheet. Roast in the preheated oven for 25–35 minutes, tossing halfway through. You’ll know it’s done when the florets are tender and edges are golden brown. Set aside 4 of the prettiest florets to use later as garnish.
- Sauté the Onion: While the cauliflower roasts, place a Dutch oven or large soup pot over medium heat. Add the remaining 1 tablespoon of olive oil. Once shimmering, add the chopped red onion and ¼ teaspoon of salt. Stir occasionally and cook for 5–7 minutes, until the onion becomes soft, translucent, and fragrant. This step builds a flavorful base for the soup.
- Add Garlic: Add the minced or pressed garlic to the pot with the onions. Stir constantly for about 30 seconds, just until the garlic becomes fragrant. Be careful not to let it burn, as burnt garlic will taste bitter.
- Add Vegetable Broth: Pour in 4 cups (32 ounces) of vegetable broth. Stir to combine and bring the mixture just to a gentle simmer. The broth will help infuse the sautéed onions and garlic with rich flavor, creating a savory base for your soup.
- Combine Roasted Cauliflower with Broth: Transfer the roasted cauliflower (minus the 4 reserved florets) into the pot. Stir to incorporate the flavors. Increase the heat to medium-high until the mixture begins to simmer, then reduce to maintain a gentle simmer. Let cook for 20 minutes, stirring occasionally, so the flavors meld and the cauliflower becomes extra tender.
- Blend the Soup: Carefully remove the pot from heat and let it cool slightly.Using a high-powered blender (or working in batches with a regular blender), puree the soup until smooth. Be mindful not to overfill the blender to prevent overflow. Blending transforms the roasted cauliflower into a silky, creamy base without using heavy cream.
- Add Butter, Lemon, and Nutmeg: Return the blended soup to the pot if needed. Stir in 2 tablespoons of unsalted butter (or ¼ cup soaked cashews for a vegan option) until fully incorporated. Add 1 tablespoon of fresh lemon juice and a scant ¼ teaspoon of ground nutmeg. Taste the soup and adjust the salt or lemon juice to your preference, balancing richness and brightness.
- Serve and Garnish: Ladle the soup into bowls. Top each serving with one of the reserved roasted cauliflower florets and a sprinkle of finely chopped fresh parsley, chives, or green onions. This step adds visual appeal and a burst of fresh flavor, making each bowl look as good as it tastes.
- Storage Tips: Store leftovers in an airtight container in the refrigerator for up to four days. For longer storage, freeze the soup for several months. When reheating, gently warm over low heat and stir occasionally to maintain its creamy texture.
Notes
- For even roasting, ensure cauliflower florets are similar in size.
- Reserve a few florets before blending for garnish; it adds visual appeal.
- Use a high-powered blender for the smoothest texture.
- Adjust lemon juice and salt to taste after blending for balanced flavor.
- For a vegan version, substitute butter with soaked cashews; no compromise on creaminess.
- Nutmeg is optional but enhances the natural sweetness of roasted cauliflower.
- Soup can be doubled for meal prep or freezer storage.
- Roasting the cauliflower beforehand is key to developing depth and caramelized flavor.
Chef’s Secrets for Perfect Soup
Achieving a velvety, flavorful cauliflower soup starts with roasting the cauliflower until it is caramelized and tender.
This step develops a rich, nutty taste that raw or steamed cauliflower cannot provide.
Using a high-quality extra-virgin olive oil adds depth and heart-healthy fats, while sautéing onions and garlic slowly ensures a fragrant and savory base.
Don’t rush the simmering step after combining roasted cauliflower with broth—allowing the flavors to meld for 20 minutes produces a more complex and satisfying soup.
For ultra-smooth texture, use a high-powered blender; if using a regular blender, blend in small batches to avoid spills.
Serving Suggestions to Impress Guests
This roasted cauliflower soup is incredibly versatile and pairs well with a variety of dishes.
Serve it as a starter with a slice of crusty artisan bread or a grilled cheese sandwich for a comforting lunch.
Garnish with fresh herbs like parsley, chives, or green onions to add color and brightness.
For extra richness, a drizzle of olive oil, a sprinkle of toasted seeds, or a few roasted nuts can provide texture.
It also pairs beautifully with light salads, roasted vegetables, or grain bowls for a well-rounded meal.
Storage Tips for Longevity
Store your soup in an airtight container in the refrigerator for up to four days.
When reheating, warm over low to medium heat to preserve its creamy texture, stirring occasionally.
This soup also freezes beautifully—pour into freezer-safe containers, leaving an inch of headspace, and freeze for up to three months.
To thaw, move the soup to the refrigerator overnight and gently reheat on the stove, adding a splash of water or broth if needed to restore its perfect consistency.
Avoid microwaving directly from frozen for best results.
Frequently Asked Questions
1. Can I use frozen cauliflower?
Yes, frozen cauliflower works in a pinch, but fresh is preferred for better flavor and texture. Thaw and pat dry before roasting to avoid excess water, which can make the soup less creamy.
2. How can I make this soup vegan or dairy-free?
Replace the butter with soaked cashews or a plant-based cream alternative. Soaking cashews for 4 hours (or using a high-powered blender) helps achieve a creamy, rich texture similar to butter.
3. Can I add other vegetables to this soup?
Absolutely! Carrots, parsnips, or sweet potatoes can be roasted with cauliflower to add natural sweetness and depth. Adjust seasoning accordingly to balance flavors.
4. How do I get the soup extra smooth?
Use a high-powered blender and blend in batches if necessary. For even silkier results, strain the soup through a fine mesh sieve or food mill after blending.
5. Is this soup suitable for meal prep?
Yes! This soup keeps well in the fridge for up to 4 days and freezes for several months. Portion it into single-serving containers for quick lunches or easy weeknight dinners.
