Roasted Cauliflower and Garlic Soup
Roasted cauliflower and a full head of garlic are slow-roasted until caramelized, then blended into a thick, creamy soup — no dairy needed. The roasting process draws out deep, nutty flavor that a raw vegetable simply can't match. It comes together in about an hour and is especially satisfying on cold evenings.
Equipment
- Baking sheet
- Blender or immersion blender
- Large soup pot
- Parchment paper
- Sharp knife
Ingredients
Soup Base
- 1 head cauliflower cut into florets
- 1 bulb garlic top trimmed to expose cloves
- 2 tablespoons olive oil extra virgin preferred
- 1 medium yellow onion thinly sliced
- 4 cups vegetable broth low-sodium, organic if possible
- 1 cup unsweetened plant-based milk such as oat or cashew for creaminess
- 1 teaspoon fresh thyme leaves
- 1⁄2 teaspoon salt more to taste
- 1⁄4 teaspoon black pepper freshly ground
Garnish (optional)
- 1 tablespoon chopped fresh parsley optional
- 1 teaspoon olive oil for drizzling
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Place the cauliflower florets and trimmed bulb of garlic on the baking sheet. Drizzle with 1 tablespoon of olive oil and toss the cauliflower to coat. Wrap the garlic bulb in foil.
- Roast the cauliflower and garlic for 30–35 minutes, flipping the cauliflower once halfway through. The florets should be golden brown and caramelized; garlic should be soft and fragrant.
- While the vegetables roast, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Add sliced onions and sauté for 7–10 minutes until soft and lightly golden. Stir occasionally to prevent burning.
- Carefully unwrap the garlic and squeeze the soft cloves out of the skin. Add the roasted garlic and cauliflower to the pot along with the sautéed onions.
- Pour in the vegetable broth and add the thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer uncovered for 10 minutes.
- Turn off the heat and blend the soup using an immersion blender until smooth. Alternatively, transfer batches to a countertop blender. Be cautious with hot liquid—blend in batches and vent the lid slightly.
- Return the soup to the pot if using a blender, stir in the plant-based milk, and adjust seasoning to taste. Simmer for another 2–3 minutes to meld flavors.
Notes
- For extra richness, substitute coconut cream for the plant milk.
- For a nut-free version, use rice milk or light coconut milk instead of cashew milk.
- To deepen flavor, add a dash of white miso paste before blending.
- Garnish with toasted pepitas or a swirl of chili oil for heat and crunch.
Nutrition
Calories: 168kcalCarbohydrates: 19gProtein: 6gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 7985mgPotassium: 647mgFiber: 6gSugar: 6gVitamin A: 773IUVitamin C: 74mgCalcium: 153mgIron: 2mg
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