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Roasted Cauliflower Soup (Vegan)

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This vegan roasted cauliflower soup recipe is a healthy way to sneak in multiple servings of veggies in a delicious way! It’s simple and can be easily made on the stovetop, Instant Pot, or slow cooker.

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Why This Soup Is So Good

The key to this recipe? Roasting the vegetables before adding them to the soup.

Roasting veggies brings out the ingredient’s natural sweetness. I snuck in a few more servings of vegetables on top of the cauliflower for a variety of nutrients. Each vegetable provides your body nourishment.

The fact that it’s pureed helps hide the veggies. So, if you or someone in your family is not generally a fan, then they won’t know the wiser. You cannot taste anything specific, so it’s the perfect way to add in more nutrition to your day.

roasting cauliflower, carrots, and potatoes for soup Pin

Why I Love Cauliflower

In the 30 Days to a Healthier You challenge, I mentioned that cauliflower is the best sneaky veggie out there.

You can add cauliflower to soups, smoothies, stir-fries, even cake! It blends in with most dishes undetected.

Here are a few health benefits of cauliflower:

  • High in B vitamins
  • A great source of fiber
  • High in vitamin C (a powerful antioxidant)
  • Easy to add to your recipes and meals
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Ingredients

For the roasted veggies, you’ll need:

  • Avocado oil
  • Russet potatoes (peeled and quartered)
  • Baby carrots
  • Cauliflower (broken into florets)
  • Salt
  • Pepper

For the soup, you’ll need:

  • Avocado oil
  • Onion (diced)
  • Celery (diced)
  • Crushed garlic
  • Roasted veggies (listed above)
  • Vegetable stock
  • Nutritional yeast
  • Salt
  • Pepper
  • Fresh thyme (can use dried in a pinch)
  • Dijon mustard
vegan cauliflower soup in a white bowl garnished with fresh thyme Pin

Equipment

The key to this pureed roasted cauliflower soup recipe is having something to make it soup. You can get an inexpensive immersion blender anywhere (I linked one below). I couldn’t find mine (well, I had the baby proof locks on the cupboards and couldn’t be bothered to undo the death latches) so I used my Vitamix.

If you’re using a blender, ladle it into the jug (do not pour, you could burn yourself).

Do this in batches, transfer some to the blender, puree, then pour back into the pot. Continue this until you have the consistency you want.

Here are the supplies I used:

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How To Make It

Sometimes the best recipes are the simplest ones. I loved making this soup because it was so easy and yielded a ton of flavor with minimal, wholesome ingredients.

All you do is roast veggies, sauté celery and onions, then simmer everything in a vegetable stock. Blend in a blender, and you’re done.

Serve with my favorite gluten-free biscuits to make it a more filling meal!

How To Make It in the InstantPot and Slow Cooker

I love soups because you can make them in a bunch of different ways to best suit your routine. I made this on the stovetop with a blender, but you could also make it in the InstantPot or slow cooker!

  • To make this vegan roasted cauliflower soup in the Instant Pot, simply add your roasted veggies to the insert with the vegetable stock and cook on high pressure for 10 minutes. Set to naturally release, then blend with an immersion blender or ladle into a stand blender before serving.
  • Or make this in the crock pot by adding the roasted veggies and vegetable stock to the insert, and then cooking on low for 4 hours or high for 2. This is a great way to keep it warm all day before serving.

Container Counts

By popular request, I am slowly adding container counts for those of you following the Ultimate Portion Fix. This way you can see if it works for your plan for Beachbody programs like 21 Day Fix, LIIFT4, 80 Day Obsession, and 10 Rounds.

Full recipe: 8 green, 4 yellow, 8 tsps.

Per serving: 3/4 green, 1/4 yellow, 3/4 tsp.

Serving is 1 cup out of 10 cup servings.

Storage Instructions

  • Store cooled leftover vegan cauliflower soup in an airtight container in the fridge for up to 4 days.
  • Freeze this dairy-free vegetable soup in an airtight, freezer-safe container or plastic bag. Freeze flat to optimize space in your freezer.
  • Reheat in the microwave or on the stove over medium-low heat from chilledd or frozen until warmed through and bubbling.
vegan cauliflower soup in a white bowl garnished with fresh thyme Pin

Calorie Information

1/10th of this recipe has only 109 calories! The full nutritional information (including macronutrients) is found at the bottom of the recipe card.

This healthy cauliflower soup’s caloric information may vary a little bit when you make it as potato sizes, the brand of vegetable stock, etc may be different.

Tips and Variations

  • Spice up this dairy-free roasted cauliflower soup by roasting or sautéing some jalapeños to go with it. Or add some crushed red pepper flakes or cayenne pepper.
  • If you prefer your homemade cauliflower soup thinner, just add more broth or water.
  • Add some turmeric for an immunity boost and more gorgeous gold color!
  • Change up the veggies! This roasted veggie soup is a great way to clean out your fridge. Leeks, sweet potatoes, squash, and radishes would be great additions.

More Healthy Soup Recipes

Randa’s tip: It may sound odd but add a tablespoon of dijon mustard to the soup before serving. It adds an extra oomph (professional term) that gives the soup that “secret” something.

vegan cauliflower soup in a white bowl garnished with fresh thyme Pin
randa derkson cooking sausage and peppers Pin

Get Your Nutrition Back On Track

Sign up for FREE 3 Day Challenge

  1. Learn the customized nutrition for your specific needs.
  2. How much you should really be eating.
  3. and so much more.

Roasted Cauliflower Veggie Soup

vegan cauliflower soup garnished with fresh thyme Pin
This dairy free, Whole30 recipe for roasted cauliflower soup is perfect for dinner. It's a great way to add to a meatless Monday and to eat more vegan recipes. The key? Roasting the vegetables first.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
10 cups

Ingredients

For the roasted veggies

  • 1 tbsp avocado oil
  • 2 russet potatoes peeled and quartered
  • 1 cup baby carrots
  • 1 large cauliflower broken into pieces
  • 1 tsp sea salt
  • 1/2 tsp pepper

For the soup

Instructions

For the roasted veggies

  • Preheat oven to 425.
  • Line the veggies on a sheet pan, drizzle with avocado oil, sprinkle with salt and pepper and roast for 30 minutes (stirring at the 15-minute mark). Let cool

Putting it together

  • In a large stockpot heat a tablespoon of avocado oil over medium-high heat and add the onion and celery. Saute for about 3-4 minutes or until onion is translucent.
  • Add the garlic, and the cooled roasted veggies. Give it a stir until garlic is fragrant, about a minute.
  • Add the vegetable stock and bring to a boil.
  • Reduce heat, cover with a lid and simmer for 20-25 minutes.
  • Blend the soup with an immersion blender, or ladle into a high powered blender in batches.
  • Once the soup is blended, add the nutritional yeast, thyme. and dijon. Taste and adjust seasoning.

Notes

Container Counts

Full recipe: 8 green, 4 yellow, 8 tsps.
Per serving: 3/4 green, 1/4 yellow, 3/4 tsp.
Serving is 1 cup out of 10 cup servings.

Nutrition

Serving: 1cupCalories: 109kcalCarbohydrates: 18gProtein: 4gFat: 3gSaturated Fat: 1gSodium: 1023mgPotassium: 525mgFiber: 3gSugar: 5gVitamin A: 2185IUVitamin C: 45mgCalcium: 35mgIron: 1mg
AuthorRanda Derkson

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