Soup is good food. Especially healthy cauliflower soup made with five ingredients total, including the salt!
Roasted Cauliflower Soup Recipe
This quick and easy Roasted Cauliflower soup recipe is one that I found a while back in Bon Appetit.
That recipe had butter and heavy cream which I’ve eliminated in my version.
Vegan Cauliflower Soup Recipe
This is a healthy vegan soup –the pure delicious essence of a vegetable superfood without a variety of unnecessary ingredients and flavors.
I hope you love it as much as we do!
Roasted Cauliflower Soup
Ingredients
- 1 large head cauliflower
- 4 tablespoons olive oil
- 1 teaspoon celtic sea salt
- 1 large onion, diced
- 4 cups water or Chicken Stock
Instructions
- Place whole head of cauliflower in a 9 x 13 inch baking dish
- Rub cauliflower with 2 tablespoons olive oil and sprinkle with salt
- Add ½ cup water to the dish
- Bake uncovered at 350°F for 1½ hours, or until a knife cuts easily through the core
- Remove cauliflower from oven and allow to cool
- Coarsely chop and set aside
- Heat remaining 2 tablespoons olive oil in a 4 Quart Soup Pot over medium heat
- Add onion and cook until soft and translucent, about 15 minutes
- Add cauliflower and 4 cups water or stock
- Simmer until cauliflower is very soft, about 10 minutes
- In a vitamix puree in very small batches until smooth
- Transfer back to pot and bring to a simmer
- Serve
Cauliflower Soup Instant Pot
Wondering how to make Cauliflower Soup in the Instant Pot? Here’s how!
Follow the recipe above, roasting the cauliflower in the oven through step 6.
Then, in step 7, set the Instant Pot to sauté and cook the onion in oil for 5-10 minutes until softened and browned.
Vegan Cauliflower Soup Instant Pot
Add the roasted cauliflower and water (if you are making vegan cauliflower soup), or stock, if you are like me and need all the protein you can get!
Lock the lid into place and and set to high pressure for 5 minutes.
After, that return to step 11 of the recipe above, pureeing the cauliflower, as directed, then reheating soup in the Instant Pot, and serving.
Is Cauliflower Good for You?
Is cauliflower good for you? That would be a resounding yes.
Cauliflower, a cruciferous vegetable, contains unique plant compounds that are helpful in preventing cancer and heart disease. It’s also low carb and full of healthy fiber.
Cauliflower Rice anyone?!
Cauliflower Nutrients
This incredible vegetable also contains:
- Vitamin C
- Vitamin K
- Magnesium
Cauliflower is one of my favorite foods. A cruciferous vegetable, it’s full of anti-oxidants, anti-inflammatory compounds, and healthy fiber.
Do you like cauliflower? If so what are your favorite cauliflower recipes?
Soup Recipes
Below are my favorite soups. I love soup because it’s nutritionally dense and filling, yet easy to digest. Here’s a link to all my Soup Recipes.
Thai Chicken Soup
Looking for something to heat you up winter, spring, summer, or fall? Look no further than the healing flavors of my Thai Chicken Soup.
This healthy chicken soup is made with a base of chicken broth and coconut milk, flavored with lime juice and fish sauce, and full of fresh broccoli, mushrooms, and cilantro.
Instant Pot White Bean Soup with Kale
This tomato white bean soup recipe with garlic is a hit with vegans and carnivores alike.
Full of healthy fiber, from ingredients like beans, kale, celery, and carrots, you can’t go wrong with my Instant Pot White Bean Soup with Kale.
Butternut Squash Soup
This Butternut Squash Soup is Baby Pantry’s favorite. In fact, he ate so much of it when he was a baby that he turned orange!
If you’re in the mood for something even sweeter, try my Butternut Squash Apple Soup.
Easy Carrot Soup
Carrot Soup is another year round hit in our home!
This easy soup recipe is made with a base of carrots, coconut milk, and ginger and is the perfect vegan soup.
Bone Broth Sipping Recipes
My Bone Broth Sipping Recipes are perfect when you’re in the mood for a quick hit of protein that’s supercharged with powerful antioxidants.
With everything from Ginger Turmeric Bone Broth which activates the Nrf2 pathway, to my Thyme Oregano Sipper, full of anti microbial and anti viral properties that are perfect for when you feel the sniffles starting to take hold, you can’t go wrong!
The Best Healthy Recipes
What are your favorite healthy recipes? Are you leaning towards healthy cookies or healthy soup these days? Leave a comment and let me know!
This post is an oldie but goodie from the archives. I first published this Roasted Cauliflower Soup recipe in 2012.
Molly says
Never thought to roast cauliflower this way. I added a can of coconut milk and topped this with some crumbled bacon – divine, divine, divine! My daughter suggested adding clams (and lobster) to make it a non-dairy GF clam chowder or seafood bisque.
Chrissy says
Molly,
That sounds amazing! & is exactly what I was thinking about doing! Glad to hear it turned out well- can’t wait to try it!!
Trish says
Its my favorite veggie!!! Thank you will make it this weekend!
jen says
Made this – sooo good! Mmm.
Lauren says
Heading out to cauliflower in a bit. This looks good. Thanks for sharing, Elana.
NYCMom says
Hi there,
While your recipe is fine — I would add a substitute milk instead of the water to make it richer — the Paula Deen comment was uncalled for especially you got the recipe from a leading gourmet magazine and not from PD.
Elana, please continue to raise people up as you are good at doing, not put them down.
Thank you for your time.
NYCMom says
I mean “especially SINCE you got the recipe…”.
Deb Kinney says
Cauliflower is one of my favorite vegetables too and this recipe looks so easy. Will try this weekend. Thanks, Elana.
Deb
GiGi says
Yes, we all understood exactly what you meant, Elana, by de-Paula Deening this recipe. It means no butter or cream – no high fat – little cholesterol. I often look at Ina Garten and wonder what her health problems are, too. She’s all into French food, but the French don’t look like that. We’d probably all be shocked at their LDL numbers.
I love butter and cream and do use it sparingly because I don’t have to be as austere as Elana and her family must be because of health issues, but the sooner we all learn that vegetables will help us with our health issues more than any other food, Americans will be better off. I dropped my cholesterol over 30 points in a short time by concentrating on vegetables and reducing animal fats. Vegetables don’t raise cholesterol; fat is not an issue, and they taste good with just a little help. Green beans – 50 calories to a cup. Salsa – low calorie and almost no fat. It takes a while to change. But Americans are smart, and eventually, we’ll get there. I believe in us.
Just my thoughts, GiGi
Mia says
Thank you Elana! I love cauliflower too. I never thought to make cauliflower soup after having a horrible experience with cauliflower soup at a restaurant. Now after see your recipe, I want to give it a try.
Sarah @ The Healthy Diva says
Wow this recipe couldn’t be easier. I do love cauliflower especially because it’s so diverse. My favourite ways to prepare it are roasted with olive oil in the oven, steamed and mashed with potato for a lower carb treat, or used as a gf pizza base!
Tracy says
Sarah, really used as a pizza crust, I would love to know more. thanks, tracy
Mary says
This is so funny- I literally just made cauliflower soup yesterday- and lo and behold, so did you! Must be the cold weather.
My younger sister was recently put on a very restrictive diet, so I had to come up with a recipe she could eat but would still enjoy. The result was very like potato soup, but without potatoes. I added onion and egg yolks for creaminess, and sprinkled the pureed soup with cheese and bacon. I quite enjoyed it, and the rest of the family did too.
I also love roasted cauliflower “popcorn,” which is a great healthy alternative to traditional popcorn while watching a movie.
Hannah says
Mary, how do you make cauliflower “popcorn”? I’m intrigued….
liese says
Me too! I’ve never heard of Cauli Popcorn.
Going to make this soup tonight.