If you or your digestion haven't learned to love cauliflower yet, cooking it up into a soup is the perfect way to start. Roasting vegetables like cauliflower and cooking them slowly deepens their flavors by enabling the ingredients to break down and release their natural flavors over time. And, this easy roasted cauliflower soup makes it quick and easy in just three steps. Ready? Let's make it.
When winter rolls around and dictates which vegetables will grow in colder weather and when daylight is in short supply, it's time to get creative with dark leafy greens and brassicas like cauliflower and broccoli. I love the challenge of learning the nuances that will coax deliciousness out of ingredients like these that can be bitter when eaten raw, but can be transformed into deeply flavored dishes with a little extra care.
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The Benefits of Eating Seasonally
Eating seasonally is a healthier way to eat because it provides fresher, more nutrient-dense food, supports the body’s natural nutritional needs, and offers environmental and economic benefits. Here are a few reasons why it's a smart choice:
- Produce is Fresher & More Nutrient-Dense: Seasonal produce is harvested at peak ripeness, which means it contains more nutrients, including vitamins, minerals, and antioxidants. This is in stark contrast to the fruits and vegetables you buy in the supermarket. Those are stored for long periods in climate-controlled warehouses where they lose nutritional value.
- Seasonal Produce Can Better Support the Body’s Natural Needs: Cooking hearty foods in winter, such as cruciferous and root vegetables, and hearty greens warm the body and provide immune-boosting nutrients like vitamin C and fiber. Water-rich foods in summer, like tomatoes, melons, berries, and cucumbers, help with hydration to cool the body.
- Seasonal Produce Tastes More Vibrant: Foods grown in their natural season have better texture, aroma, and taste. And, there's less need for preservatives. Non-seasonal produce often requires artificial ripening or preservatives to extend shelf life.
- Less Exposure to Chemicals and Pesticides: Out-of-season produce is often imported and may be treated with chemicals to survive long transportation times. Locally grown seasonal food tends to require fewer pesticides and preservatives.
- Encourages Variety in the Diet: Eating different foods throughout the year ensures a wider range of nutrients.It prevents dietary monotony and keeps meals exciting.
- Supports Local Farmers: Eating seasonally supports local farmers and ranchers and a more sustainable food system.
Eating seasonally isn’t just good for your health—it’s better for the environment, your health, and your taste buds. By choosing fresh, in-season produce, you get the most delicious and nutritious fruits and vegetables while supporting local farmers and supporting sustainable food practices. Win win win!
Easy Roasted Cauliflower Soup Ingredients
Because there are so few ingredients in this simple vegetable soup, you'll taste every ingredient. So, buy the freshest produce and highest quality ingredients you can find. This is one of the most budget-friendly dishes and buying the best ingredients doesn't change that.
Cauliflower Soup Vegetables
- Cauliflower: Buy the freshest cauliflower you can find. Though cauliflower is available year round, it is in peak season in cooler months. A fresh cauliflower should have a firm, compact head with tightly packed, creamy white florets, vibrant green leaves that are not wilted, and a mild, almost neutral smell. Avoid cauliflower with loose florets, discoloration, slimy texture, dark spots, or a strong odor.
- Garlic: Use a fresh head of garlic that feels firm and tight when gently squeezed. The head should have intact papery skin and no visible soft spots or discoloration. If it's soft or has green sprouts growing from the top, it's not fresh and should be avoided.
- Onion: I used a yellow onion for this soup which carmelizes and adds sweetness and flavor to the mild cauliflower.
- Celery: When sautéed in a mirepoix (the combination of onion, celery and carrots as we're using here), celery contributes a subtle savory, slightly bitter flavor with a hint of umami, acting as a balancing element to the sweetness of the carrots and onions., adding depth and complexity to the overall dish.
- Carrots: Carrots add an earthy sweetness to the overall dish when sauteed in a mirapoix.
Cauliflower Soup Flavorings
- Olive oil: I love olive oils that are freshly bottled and fragrant with the aroma of just-pressed olives. That's the ideal. When tasting olive oil, look for a fresh, fruity aroma, a slight bitterness in the flavor, a peppery aftertaste, and a balanced level of pungency. A bitter taste is a desirable quality in good olive oil, indicating the presence of antioxidants and fresh olives.
- Fresh thyme: Fresh thyme adds a bright, slightly floral, earthy and slightly peppery flavor to this soup, with hints of citrus and maybe just a bit of mintiness. The whole idea is to give it a little extra, but vibrant herbaceousness.
- Lemon juice: Squeeze fresh from half of a lemon.
- Nutmeg and Cumin: Buy spices in small quantities so you know they're fresh. I like buying cumin and nutmeg from Burlap & Barrel (not sponsored) these days.
- Coconut milk or macadamia nuts (optional): This soup is pretty mild-flavored and light since it is composed solely of vegetables. If you prefer a fuller-bodied soup, coconut milk adds a silky, richer flavor. If you're not a fan of coconut milk, adding macadamia nuts (see notes) to the soup when you blend it, will deliver a similar, slightly nuttier effect.
See recipe card for quantities.
How to Make Roasted Cauliflower Soup
There are just a few steps to make this soup, but they are easy and straightforward.
- Preheat the oven to 425°F. Cut cauliflower into evenly sized florets and spread onto a baking sheet lined with parchment paper. Add the garlic cloves. Toss with olive oil, salt, and pepper. Roast until golden, tossing once halfway through baking.
- While the cauliflower is roasting, chop the onion, celery and carrots into evenly sized pieces.
- In a dutch oven or soup pot, saute the onion, carrots and celery over medium high heat, stirring often, until softened but not browned.
- When the roasted cauliflower and garlic are ready, add them to the pot with the sauteed chopped vegetables.
- Add water (or broth) to the vegetables along with two stalks of fresh thyme. Bring the mixture to a boil and then reduce the heat to a simmer and continue cooking for 15-20 minutes.
- Use an immersion blender to puree the soup in the pot or cool for a few minutes and transfer to a blender to puree it. Adjust the seasonings to taste.
If you prefer a thicker, more full-bodied soup, add coconut milk or macadamia nuts to the blender in the last step (or into the pot if you're using an immersion blender). Puree until smooth. Adjust seasonings to taste.
Variations
This soup is a very mild flavored soup. I love soups like this because they don't mask the flavors of the ingredients. If your taste buds beg for something a little more assertive, here are a few ways to jazz it up a bit but still keep it focused on vegetables.
- Add sauteed vegetables: Saute some mushrooms, bok choy, and spinach. Add some to each bowl and then ladle the cauliflower soup on top to fill. Garnish with extra roasted cauliflower and roasted pumpkin seeds.
- Mix this soup with another soup: If you're up to make another soup, here's a recipe for my butternut squash soup. When you've made both soups, fill have the bowl with one soup and half with the other, then swirl with a spoon to bring them together.
- Use as a creamy sauce: Spiralize some zucchini into zoodles, saute quickly in just a little olive oil, then spoon the cauliflower soup generously over the zoodles.
Equipment
Soups are such a universally satisfying meal especially in the colder months. Gear up your kitchen so you can make one in a pinch whenever the seasonal produce at the market is at its peak. Here are a few items to consider.
- Dutch oven: I use this enameled cast iron dutch oven from Lodge. It cooks evenly, is easy to wash and comes in a variety of colors. I've had a lot of dutch ovens over the years and this one is definitely a keeper.
- Half sheet pan: A half sheet pan is one of the fundamental piece of equipment in my kitchen. They make baking anything easier. It's one of those tools that you use all the time but never think about unless it's missing or out of commission. I use this one from USA Pan.
- Immersion blender: An immersion blender makes it easy to make soup in one pan and it's handy to make sauces, marinades and smoothies too. This one from Cuisinart is a classic that never goes out of style.
- Blender: There are so many fruit and vegetable based dishes that can be made with a blender, I really think of it as a necessity. I use my blender at least a couple of times each day for smoothies, salad dressings, sauces, or soups. And, Vitamix is really the standard for high speed blenders.
Storage
This soup can be stored in an airtight glass container (not plastic) for 3-5 days in the refrigerator. If you won't eat it in that time, freeze it for up to 3 months, but leave room in the container at the top so the expansion of the mixture during the freezing process doesn't shatter the glass.
Related
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Ideas to Consider
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Quick and Easy Roasted Cauliflower Soup
Ingredients
- 1 large head cauliflower, about 2 pounds, broken into florets
- 5 cloves garlic or more to taste
- 1 small onion, chopped
- 2 carrots, chopped
- 2 stalks celery, chopped
- 3 tablespoon olive oil, divided
- 4 cups water or vegetable broth
- 2-3 sprigs fresh thyme
- ½ cup coconut milk
- ½ teaspoon cumin
- ¼ scant tsp nutmeg
- salt and pepper, to taste
Instructions
- Preheat the oven to 425 degrees Fahrenheit. Line a large, rimmed baking sheet with parchment paper.
- On the baking sheet, toss the cauliflower and garlic cloves with 2 tablespoons of the olive oil until lightly and evenly coated. Arrange the cauliflower in a single layer and sprinkle lightly with salt. Bake until the cauliflower is tender and caramelized on the edges, 25 to 35 minutes, tossing halfway.
- When the cauliflower is almost done, in a Dutch oven or soup pot, warm the remaining 1 tablespoon olive oil over medium heat until shimmering. Add the onion, celery and carrots and ¼ teaspoon salt. Cook, stirring occasionally, until the vegetables have softened and the onion is turning translucent, 7-9 minutes. Then, add the water or broth.
- Remove the skins from the garlic cloves.
- Reserve a few of the prettiest roasted cauliflower florets for garnish. Then transfer the garlic cloves and the rest of the roasted cauliflower to the pot.
- Add the cumin and nutmeg to the pot as well. Then, increase the heat to medium-high to bring the mixture to a boil. When the mixture has reached a boil, reduce the heat to maintain a gentle simmer, and cover. Cook, stirring occasionally, for 20 minutes.
- Remove from the heat and let cool for a few minutes. Remove the sprigs of thyme from the pot.
- Add the optional coconut milk or macadamia nuts if you plan to use them in the dish. Then, carefully transfer the soup to a blender, working in batches if necessary. Puree until smooth. Add the lemon juice and blend again until it's integrated into the soup. (Alternatively, use an immersion blender to puree the mixture in the pot). Add additional salt to taste. You can also add a little more lemon juice if it needs the extra zing.
- Top each bowl. of soup with the reserved roasted cauliflower florets, sprinkles of fresh thyme (and red pepper flakes if you like some heat).
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