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.
Stephanie says
My favorite way to eat cauliflower is roasted cut into pieces, core & leaves & all, sprinkled with olive oil, salt, pepper, and whole cumin seeds. I throw in sliced shallot or sliced garlic midway through cooking so it doesn’t burn. It only takes about 20 minutes to cook.
I think I’ll make a double batch next time, half of it into soup.
Lynne says
Elana:
I have celiac’s and suspect that I have a food allergy as well. It has been difficult to pin down but I will be seeing an allergist and having food allergy testing on 2/1. I was wondering how you researched diets in dealing with auto-immune issues. My understanding is that Paleo is a good solution for you and makes a big difference in how you feel. Have you used elimination diets to try and isolate problem foods?? Any advice or directions you can point me in would be greatly appreciated. I love your blog and cookbooks. Keep up the good work.
Ellie says
This soup was delicious! Elana, thank you for all your wonderful recipes:) I will make this again!!
Tracy says
Looks Yummy! De-paula deened simply means like she said sans butta,butta, butta oh,and cream. Elana certainly meant nothing by that I am sure. Do ya think people are senstive because she is now diagnosed with diabetes? I love Paula, but would never cook like she cooks everyday or eat like she cooks on her show everyday. common sense:)
Carol Keating says
Thank you for this delicious recipe! It was a hit when I took it for a soup pot luck today! Definitely will be making this again!
Jenn Mendyk says
Wonderful simple recipe. Made it today and roasted the onions with the cauliflower. I cut the cauliflower into smaller pieces to get more browning/flavor. Turned out great! Thanks Elana!
Jaime says
This is soup is amazing! I just made some and I am enjoying a cup of it right now! Cant believe there is only 5 ingredients in this! This has got to be some of the most delicious soup I have ever had! Thank you for sharing this wonderful and healthy recipes! :)
Olinda Paul says
Elana,
Your doing a great job. You do CLEAN food…meaning less fat and more heath. I personally love the recipes you have as an alternative to foods. Sometimes I have to de-Elana some recipes for myself as I have multiple allergies. Changing things around a bit doesn’t make it a bad recipe and I don’t think you would take offense by my saying so. You even have said so in the past to “adjust it for your needs”, which I do. I think that if someone is so sensitive they should look elsewhere, where their delicate feelings won’t be accosted.
I have made this very soup the exact same way…(made me laugh because I said to myself…see, I’m as hot as Elana). It is simple, direct and to the point. I love the simplicity of the recipe, although I did use a dollop of sour cream and chives on top.
Kate @ Fit for Real Life says
Awesome! Here’s my ?: do you need to soak your cauliflower before cooking it to get out any grubs/dirt that would be in btwn the tight little florets? If so, just in water? salt and water? vinegar and water? thanks to anyone who knows!
Jami Fynboh says
Hi,
I thouht I would share some information exclusive to the state of Colorado (so far). My local Vitamin Cottage informed me yesterday that bill HB1060 goes up for vote at the end of January. This bill would basically put our diatery needs in the hands of the American Dietetic Association. No longer would we be able to inlist advice from naturopaths, fitness trainers, weight loss centers, complimentary medical doctors, chiropractors, acupuncturists, or herbalists, as this would allow the “dietician” board to seek monetary and criminal sanctions against anyone it deems is practicing “dietetics” without a license. This could potentially spill over to Elana’s amazing site. Please, if you live in the state of Colorado, look into this bill, and follow-up with what you decide is the best action to take! Our nutrition should remain in our own hands and our own choice!