Roasting the cauliflower for this vegan soup makes it nutty and cancels out any of the brassica funk cauliflower can have when boiled. Oat milk and a russet potato make the soup thick and creamy, without adding any dairy. A stick blender, also called an immersion blender, is an inexpensive kitchen gadget that makes pureed soups a breeze to throw together, but a regular kitchen blender works, too.
Active time: 20 minutes Total time: 45 minutes
Creamy Roasted Cauliflower Soup
Ingredients
- 1 medium (2-pound/907g) head of cauliflower
- 2 tablespoons olive oil, divided
- 4 whole garlic cloves, unpeeled
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 1 medium onion, chopped
- 4 cups low-sodium vegetable broth
- 1 medium (8 ounce/227g) russet potato, peeled and chopped
- 1 bay leaf
- 1 cup (237ml) plain unsweetened oat or hemp milk
- 1/2 teaspoon freshly ground nutmeg
- 1–2 tablespoons fresh lemon juice
- 2 tablespoons chopped parsley, for garnish
Directions
Preheat the oven to 400°F (204°C). Cut the cauliflower into 2-inch florets and thinly slice the center stalk. Toss the cauliflower, garlic, 1 tablespoon of the olive oil, pepper and salt on a rimmed baking sheet. Roast cauliflower until deep brown in places, about 30 minutes.
Meanwhile, heat the remaining oil in a soup pot over medium heat. Add the onion and sauté until translucent and beginning to brown, 5 minutes. Peel the garlic cloves and discard skins. Put the cauliflower and garlic in the pot, reserving 1/2 cup (40g) of the smallest cauliflower pieces for garnish. Add the broth, potatoes and bay leaf and bring to a simmer. Cover, reduce the heat to medium-low, and simmer until the vegetables are very tender, 25 minutes.
Discard the bay leaf. Add the oat milk and puree the soup with an immersion blender in the pot until smooth. Alternatively, blend in batches in a regular blender with the lid slightly ajar to let the steam escape. Add the nutmeg and stir to combine. If the soup is too thick, add warm water to adjust. Serve, garnished with the reserved roasted cauliflower and parsley.
Serves: 4 | Serving Size: 1 1/3 cups (315ml)
Nutrition (per serving): Calories: 268; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 838mg; Carbohydrate: 32g; Dietary Fiber: 6g; Sugar: 8g; Protein: 10g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
