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Roasted Cauliflower Soup [Vegan]

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

roasted cauliflower soup

Roasted Cauliflower Soup

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The key to this recipe: roasting the vegetables.

roasting cauliflower, carrots, and potatoes for 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 – 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.

pureed cauliflower soup

Benefits of 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 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.
vegan cauliflower soup garnished with fresh thyme

Can you freeze cauliflower soup?

Yes! Since this is a dairy free cauliflower soup recipe, it will freeze well.

Store it in reusable glass containers and it should last for up to 6 months.

healthy cauliflower soup

Supplies Needed for this soup

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 a few of the supplies I used:

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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.

How to make roasted cauliflower vegetable soup

I loved making this soup because it was so easy (actually, come to think of it all soups are easy).

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

Sometimes the best recipes are the simplest ones.

roasted veggie soup

More recipes you may like:

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.

How many calories are in vegan cauliflower soup?

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.

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vegan cauliflower soup garnished with fresh thyme
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5 from 1 vote

Roasted Cauliflower Veggie Soup

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.
Course Soup
Cuisine American
Keyword cauliflower, dairy free, hidden vegetables, vegan
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 10 cups
Calories 109kcal


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


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.


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.


Serving: 1cup | Calories: 109kcal | Carbohydrates: 18g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Sodium: 1023mg | Potassium: 525mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2185IU | Vitamin C: 45mg | Calcium: 35mg | Iron: 1mg
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roasted cauliflower soup recipe

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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier...


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Randa's meal plan was great and so easy to follow! Having all of this on hand made my week easier and less stressful plus I know that what my family and I are eating is healthy so it's a win-win!
Randa Nutrition