Description
Creamy roasted cauliflower soup is a healthy, low-carb, and vegan-friendly dish that’s packed with vegetables and flavor. Perfect for meal prep, it’s smooth, comforting, and easy to make.
Ingredients
- 8 cups cauliflower florets (cut into 1-2 inch pieces; roughly 1 medium-sized head of cauliflower)
- 1 head of garlic
- 3 tablespoons olive oil, divided
- 1 onion (diced)
- 1 carrot (peeled and sliced)
- 1 rib of celery (sliced)
- 6 sprigs thyme (or ½ teaspoon dried thyme leaves)
- 4 cups stock (chicken or vegetable)
- 1 teaspoon salt
- 1 cup milk (unsweetened almond milk may be used)
- Fresh pepper, to taste
Instructions
- Preheat oven to 425°F.
- Toss cauliflower florets with 1 tablespoon olive oil and arrange on a baking sheet. Roast for 20–30 minutes, until lightly golden.
- To roast garlic, slice off the top ¼ inch of the head, drizzle with 1 tablespoon olive oil, wrap in foil, and roast on the same sheet as the cauliflower for about 45 minutes, until soft and golden.
- Meanwhile, heat 1 tablespoon olive oil in a medium pot over medium heat. Add diced onion and cook for about 7 minutes, until translucent.
- Add carrot, celery, thyme, stock, and salt. Bring to a boil, then reduce to a simmer.
- Add roasted cauliflower to the pot and simmer for another 10–20 minutes until vegetables are tender.
- Once garlic is cool enough to handle, squeeze the cloves into the pot.
- Stir in milk, then puree the soup with an immersion blender until smooth.
- Season with freshly ground black pepper and garnish with yogurt or reserved roasted cauliflower if desired.
Notes
- Soup can be stored in the fridge for up to 4 days or frozen for up to 1 month.
- To reduce net carbs from 10g to 7g, omit the carrot and use unsweetened almond milk.
- Reserve a few pieces of roasted cauliflower as garnish for texture and presentation.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Roasting, Blending
- Cuisine: American
Nutrition
- Serving Size: 1/6 of batch
- Calories: 133
- Sugar: 5g
- Sodium: 730mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 2g
- Protein: 5g
- Cholesterol: 0mg
