Roasted Cauliflower Soup


This roasted cauliflower soup made with just a few ingredients is simple and delicious. The taste is so smooth and creamy that most people think it's a fattening soup loaded with cream and potatoes. They're always shocked to find it's made with no dairy and no potatoes!

Prep Time:
10 mins
Cook Time:
55 mins
Additional Time:
20 mins
Total Time:
1 hrs 25 mins


  • 2 heads cauliflower, broken into florets

  • olive oil cooking spray

  • ¼ cup olive oil

  • 1 large onion, chopped

  • 4 cloves garlic, chopped

  • 6 cups water

  • salt and ground black pepper to taste


  1. Soak cauliflower florets in a large bowl of lightly salted water for 20 minutes. Drain well, then pat dry.

  2. Set an oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a baking sheet with heavy-duty aluminum foil.

  3. Arrange cauliflower in a single layer on the prepared baking sheet; spray evenly with cooking spray.

  4. Broil in the preheated oven until browned, 20 to 30 minutes.

  5. Heat oil in a large soup pot over medium heat. Add onion and sauté until translucent, about 5 minutes. Stir in roasted cauliflower and garlic. Pour in water, season with salt and pepper, and simmer until all vegetables are tender, about 30 minutes. Purée soup with an immersion blender until smooth.

Nutrition Facts (per serving)

141 Calories
9g Fat
13g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 141
% Daily Value *
Total Fat 9g 12%
Saturated Fat 1g 7%
Sodium 93mg 4%
Total Carbohydrate 13g 5%
Dietary Fiber 5g 19%
Total Sugars 6g
Protein 4g
Vitamin C 91mg 457%
Calcium 59mg 5%
Iron 1mg 6%
Potassium 628mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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