Go Back Email Link
–+ servings
Print Recipe
5 from 1 vote

Roasted Puréed Cauliflower Soup

This rich and savoury roasted cauliflower soup tastes like a warm and nourishing hug! It also contains white beans for an extra dose of natural creaminess, protein, and fibre.
Servings: 6
Calories: 196.6kcal
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour

Ingredients

  • 1 head cauliflower cut into florets
  • 2 tbsp olive oil
  • 1/8 tsp salt
  • 1/4 tsp pepper
  • 1 onion chopped
  • 3 cloves garlic minced
  • 15 oz white beans canned, rinsed and drained
  • 1 tsp thyme dried
  • ½ tsp paprika
  • 4 cups vegetable broth low sodium
  • ½ cup milk

Optional Garnish

  • green onion
  • chives
  • parmesan cheese

Notes

If you prefer to cook your cauliflower on the stove-top you can add cauliflower florets to the pot once you have sautéd the onion and garlic. Add the vegetable broth, bring the mixture to a boil then reduce to a simmer for about 15-20 minutes. From here you can add the remaining ingredients and blend your soup.

Instructions

  • Preheat the oven to 400°F (200°C).
  • Toss cauliflower florets with 1 tablespoon of olive oil, salt, and pepper. Spread them in a single layer on a baking sheet.
    1 head cauliflower, 2 tbsp olive oil, 1/8 tsp salt, 1/4 tsp pepper
  • Roast in the preheated oven for about 25-30 minutes or until the cauliflower is golden brown and tender, turning them halfway through.
  • In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add chopped onions and minced garlic, sautéing until softened and fragrant.
    1 onion, 3 cloves garlic
  • Stir in the drained white beans along with the dried thyme and paprika. Cook for an additional 2-3 minutes.
    15 oz white beans, 1 tsp thyme, ½ tsp paprika
  • Add the roasted cauliflower to the pot, then pour in the low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes.
    4 cups vegetable broth
  • Using an immersion blender or transferring the mixture to a blender in batches, blend the soup until smooth.
  • Stir in your milk of choice, adjusting the consistency to your liking.
    ½ cup milk
  • Garnish with your choice of sliced green onion, chives, or parmesan cheese if desired.
    green onion, chives, parmesan cheese

Cooking Tips

  • Achieving a creamy texture: For an extra creamy soup without adding cream, ensure to blend the soup thoroughly until completely smooth. Adjusting the amount of broth can also help achieve your desired consistency.
  • Roasting cauliflower: Roasting the cauliflower before adding it to the soup enhances its flavour, giving the soup a richer taste compared to boiling or steaming the cauliflower.
  • Milk choices: The recipe is flexible with the type of milk used, allowing for dairy or plant-based options. Using a full-fat milk alternative can contribute to a creamier texture.

Nutrition

Nutrition Facts
Roasted Puréed Cauliflower Soup
Amount per Serving
Calories
196.6
% Daily Value*
Fat
 
5.9
g
9
%
Saturated Fat
 
1.2
g
8
%
Cholesterol
 
2.4
mg
1
%
Sodium
 
90.5
mg
4
%
Potassium
 
753.7
mg
22
%
Carbohydrates
 
28
g
9
%
Fiber
 
7.5
g
31
%
Sugar
 
4.5
g
5
%
Protein
 
10.4
g
21
%
Vitamin C
 
48.1
mg
58
%
Vitamin D
 
0.2
µg
1
%
Calcium
 
120.8
mg
12
%
Iron
 
3.4
mg
19
%
Magnesium
 
64.5
mg
16
%
Zinc
 
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.