Creamy Cauliflower Soup
A naturally gluten-free and dairy-free creamy cauliflower soup that’s perfect for fall. Roasted cauliflower, garlic, and onions blended with broth and plant-based milk create a silky, warming dish ideal for cozy nights or meal prep.
Equipment
- oven
- baking sheet
- blender or immersion blender
- large pot
- chef's knife
- cutting board
- sauté pan
- wooden spoon
Ingredients
- 1 large head of cauliflower, cut into florets
- 1 medium yellow onion, sliced
- 4 garlic cloves, peeled
- 2 tbsp olive oil
- 4 cups vegetable broth
- 1 cup dairy-free milk (almond, oat, or coconut)
- 1 tsp sea salt
- 0.5 tsp black pepper
- 1 tbsp lemon juice
- Optional: thyme, chives, or roasted chickpeas for garnish
Instructions
- Preheat oven to 400°F (200°C). Toss cauliflower florets and garlic cloves with olive oil and spread on a baking sheet. Roast for 25–30 minutes, turning halfway, until golden and tender.
- While cauliflower roasts, heat a small pan with oil. Sauté the sliced onion over medium heat for about 10 minutes until golden and soft.
- Add roasted cauliflower, garlic, onions, broth, and milk to a blender. Blend until smooth and creamy. Work in batches if needed. Pour into a large pot.
- Warm the soup over low heat. Stir in salt, pepper, and lemon juice. Adjust seasoning and consistency as desired.
- Ladle into bowls and garnish with herbs, oil, or roasted toppings. Serve warm.
Notes
Customize with coconut cream for extra richness or add protein like lentils or shredded chicken. Garnish with roasted chickpeas or pumpkin seeds for added texture. Leave out lemon juice before freezing, and add fresh when reheating.
Nutrition
Calories: 130kcalCarbohydrates: 15gProtein: 4gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 3.5gSodium: 720mgPotassium: 620mgFiber: 4gSugar: 4gVitamin A: 200IUVitamin C: 70mgCalcium: 80mgIron: 1.2mg
Tried this recipe?Let us know how it was!