0 from 75 votes
Cauliflower Soup Recipe
This cauliflower soup recipe is so creamy, and it's dairy-free, gluten-free, and vegan! It's roasted cauliflower and broth blended until it gets creamy with a hint of cumin and citrus!
Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 servings
Calories: 179 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 large head cauliflower cut into bite-size florets
- 3 tablespoons olive oil divided
- ½ teaspoon 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 if needed
- chopped parsley for garnish
Instructions
- Preheat the oven to 425° F and line a large, rimmed baking sheet with parchment paper.
- Place the cauliflower, 2 tablespoons olive oil, cumin and salt on the baking sheet and toss to combine. Roast in the preheated oven until the cauliflower is golden and fork tender, about 25 to 30 minutes, tossing halfway through.
- Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Cook the onions until soft and translucent, about 5 to 7 minutes.
- Add the garlic and cook until fragrant, about 30 seconds. Add the vegetable broth and turn the heat to low until the cauliflower is done roasting in the oven. Transfer the cauliflower to the pot (reserve a few for topping the soup) and puree with an immersion blender (or regular blender) to desired consistency.
- Stir in fresh lemon juices and serve with fresh parsley, if desired.
Cup of Yum
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge or in the freezer for up to 3 months.
- Freezing Instructions: Pour the cooled soup into freezer-safe bags or containers, leaving an inch or so at the top to account for expansion. When you’re ready to eat, thaw overnight in the fridge, then reheat on the stove.
- * Please note the nutrition label does not include any toppings.
- **Recipe Video: The recipe video includes coconut milk, which was replaced with extra broth in the updated recipe. If you would like to include coconut milk, swap 1 cup of broth for milk and add it in before serving.
Nutrition Information
Serving
1.5cups
Calories
179kcal
(9%)
Carbohydrates
18g
(6%)
Protein
6g
(12%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Sodium
356mg
(15%)
Potassium
697mg
(20%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
4IU
(0%)
Vitamin C
106mg
(118%)
Calcium
60mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 179
% Daily Value*
| Serving | 1.5cups | |
| Calories | 179kcal | 9% |
| Carbohydrates | 18g | 6% |
| Protein | 6g | 12% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 356mg | 15% |
| Potassium | 697mg | 15% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 4IU | 0% |
| Vitamin C | 106mg | 118% |
| Calcium | 60mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.