This creamy roasted cauliflower soup is a comforting, plant-based delight that’s naturally vegan, gluten-free, and full of flavor.
Packed with fiber, plant-based protein, and heart-healthy fats from olive oil, it’s light yet satisfying.
Quick to prepare and perfect for meal prep, this soup is an easy everyday option that warms, nourishes, and keeps you energized.
Creamy Cauliflower Soup
Equipment
- 1 large rimmed baking sheet
- 1-Large pot
- 1 immersion blender (or regular blender)
- Parchment paper (for lining the baking sheet)
Ingredients
- 1 large head cauliflower cut into bite-size florets
- 3 tablespoons olive oil divided
- ½ teaspoon ground cumin
- ½ teaspoon salt
- 1 large onion chopped
- 2 garlic cloves minced
- 4 cups low-sodium vegetable broth
- 1 tablespoon fresh lemon juice or more to taste
- Chopped parsley for garnish
Instructions
- Preheat and Prepare Baking Sheet: Begin by preheating your oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper to prevent sticking and make cleanup easier. Using parchment ensures your cauliflower roasts evenly and achieves that perfect golden-brown texture without burning. Set the sheet aside while you prepare the vegetables.
- Season and Roast Cauliflower: Take the cauliflower florets and place them in a large mixing bowl. Drizzle 2 tablespoons of olive oil over the florets, then sprinkle in the ground cumin and salt. Toss everything together thoroughly so that each floret is evenly coated with oil and spices. Spread the cauliflower in a single layer on the prepared baking sheet, ensuring the pieces aren’t crowded. Roast in the preheated oven for 25–30 minutes, turning once halfway through, until the cauliflower is tender and lightly golden on the edges. Reserve a few florets for garnishing the finished soup.
- Sauté Onions for Aroma: While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the chopped onions and sauté for 5–7 minutes, stirring occasionally, until they become soft, translucent, and fragrant. Properly cooked onions add a subtle sweetness and depth to the soup, enhancing its flavor without overpowering the cauliflower.
- Add Garlic for Flavor: Once the onions are tender, add the minced garlic to the pot. Sauté for about 30 seconds, just until the garlic releases its aroma. Be careful not to burn it, as burnt garlic can introduce a bitter taste. The garlic melds beautifully with the roasted cauliflower to create a rich, savory base.
- Combine Broth and Heat: Pour in 4 cups of low-sodium vegetable broth, stirring gently to mix with the onions and garlic. Lower the heat to a gentle simmer, keeping the broth warm while the cauliflower finishes roasting in the oven. This ensures that the flavors blend smoothly when the cauliflower is added.
- Blend Cauliflower Into Soup: Transfer the roasted cauliflower into the pot with the onion and garlic broth. Using an immersion blender, carefully puree the mixture until smooth and creamy. If you’re using a regular blender, allow the soup to cool slightly before blending in batches to avoid splattering. For a silkier texture, blend until completely smooth, adjusting consistency with extra broth if desired.
- Add Lemon for Brightness: Once blended, stir in 1 tablespoon of fresh lemon juice. Taste the soup and adjust seasoning if needed, adding more salt or lemon juice to brighten the flavors. Lemon enhances the roasted cauliflower’s natural sweetness and adds a refreshing, subtle tang to the creamy soup.
- Serve and Garnish: Ladle the soup into bowls, and top each serving with a few of the reserved roasted cauliflower florets. Garnish with freshly chopped parsley for a pop of color and added freshness. Serve immediately while warm for the best flavor and texture.
Notes
- Roast cauliflower in a single layer to ensure even browning and prevent steaming.
- Toss florets with olive oil and spices thoroughly for maximum flavor.
- Reserve a few roasted florets for garnish to add texture and visual appeal.
- Use an immersion blender for convenience, or a regular blender in batches for smooth consistency.
- Adjust soup thickness by adding more or less vegetable broth as desired.
- Add fresh lemon juice at the end to brighten flavors.
- Leftover roasted cauliflower can be used in salads, grain bowls, or future soups.
- Optional: stir in a splash of plant-based milk or coconut milk for extra creaminess.
- Season to taste before serving, as flavors may intensify after roasting.
- Serve warm for best taste and texture.
Chef’s Secrets for Perfect Soup
To elevate this soup to a restaurant-quality level, roast the cauliflower until it develops deep golden edges—this caramelization is key to achieving maximum flavor.
Don’t skip the cumin, even in small amounts, as it adds a subtle warmth and depth.
For extra creaminess without dairy, you can stir in a splash of unsweetened plant-based milk or coconut milk at the end.
Using fresh lemon juice at the end, rather than during cooking, preserves its bright and refreshing flavor.
Lastly, always reserve a few roasted florets for garnish—they add both texture and visual appeal.
Serving Suggestions to Impress Guests
This soup pairs beautifully with crusty bread, garlic croutons, or a light side salad for a complete meal.
Drizzle a little extra olive oil or a sprinkle of toasted seeds on top for a finishing touch.
It also works well as a starter for dinner parties or as a light lunch when paired with a protein-rich side like chickpea salad or quinoa.
For a cozy meal, serve it in a bread bowl or alongside roasted vegetables.
The soup is versatile, so you can adjust garnishes according to the season or occasion.
Storage Tips for Best Results
Store any leftover soup in an airtight container in the refrigerator for up to 3–4 days.
To freeze, allow the soup to cool completely before transferring it to freezer-safe containers or bags, leaving space at the top for expansion.
Label with the date and store for up to 3 months.
When reheating, thaw overnight in the fridge for best texture, then warm gently on the stovetop.
Avoid reheating at high heat to prevent separating; stir occasionally for a smooth, creamy consistency.
Frequently Asked Questions
1. Can I make this soup ahead of time?
Yes! This soup is ideal for meal prep. Prepare it entirely, store in the fridge, and reheat gently when needed. The flavors often deepen after a day, making it even tastier.
2. Can I substitute cauliflower with other vegetables?
Absolutely. Broccoli, white beans, or a mix of roasted root vegetables work well, but the flavor will differ slightly. Adjust seasoning and broth as needed for the new base.
3. Is this soup suitable for a low-carb diet?
Yes, cauliflower is naturally low in carbohydrates and high in fiber. Using olive oil instead of cream keeps it light while providing healthy fats.
4. Can I add protein to this soup?
For extra protein, consider adding cooked chickpeas, lentils, or a scoop of plant-based protein powder after blending. Tofu cubes or roasted beans also make a great topping.
5. How do I keep the soup creamy after reheating?
Reheat gently over low heat and stir occasionally. If it thickens too much, add a splash of vegetable broth or water to restore a smooth consistency. Avoid microwaving at high heat, as it can affect texture.
