4.8 from 18 votes
Creamy Roasted Cauliflower Soup
This healthy creamy roasted cauliflower soup recipe is full of vegetables and flavor and is only 164 calories per serving!
Prep Time
15 mins
Cook Time
15 mins
Servings: 4 people
Calories: 164 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 1 medium head of cauliflower
- 2 small Red Onions cut into chunks
- 3 garlic cloves
- 1 tablespoon olive oil
- salt to taste
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon Cayenne pepper powder
- 1/8 teaspoon ground nutmeg
- 2-3 cups chicken broth
- 2 tablespoons butter
- 1 teaspoon red chili flakes optional
- 2 tablespoons parsley chopped
- Bread croutons optional
Instructions
- Preheat the oven to 400 degree F. Line a baking tray with parchment paper and keep it aside.
- Cut the cauliflower base and separate florets; transfer them to the tray. Add the red onions to the same tray.
- Toss the olive oil over the cauliflower along with the spices; salt, black pepper, cayenne pepper, and nutmeg. Coat them well.
- Place it in the oven and roast for 30-35 min until the cauliflower is roasted, flipping it halfway through. Heat a heavy bottom pot over medium heat; add the roasted cauliflower along with the chicken broth. Let them simmer for 4-5 minutes.
- Transfer them to a blender; puree the soup until smooth and creamy. Add the butter and blend again.
- Pour the mixture into the same pot and simmer for 2-3 minutes. If the soup consistency is thick add some more broth to make it a little thin.
- Spice up the soup with red chili flakes on top before serving and garnish with parsley, olive oil, and croutons on the side.
Cup of Yum
Nutrition Information
Serving
1serving
Calories
164kcal
(8%)
Carbohydrates
15g
(5%)
Protein
6g
(12%)
Fat
10g
(15%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
15mg
(5%)
Sodium
141mg
(6%)
Potassium
647mg
(18%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
494IU
(10%)
Vitamin C
77mg
(86%)
Calcium
60mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 164
% Daily Value*
| Serving | 1serving | |
| Calories | 164kcal | 8% |
| Carbohydrates | 15g | 5% |
| Protein | 6g | 12% |
| Fat | 10g | 15% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 15mg | 5% |
| Sodium | 141mg | 6% |
| Potassium | 647mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 494IU | 10% |
| Vitamin C | 77mg | 86% |
| Calcium | 60mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.