How to Make Roasted Cauliflower Soup

This Roasted Cauliflower Soup is full of flavour and is a great alternative to potato soup if you are interested in lowering your carb in-take. This recipe is keto friendly on its own, but if you are not concerned about eating low carb, try topping this soup with homemade sourdough croutons. It’s simply delicious!

This post contains affiliate links, which means I make a small commission at no extra cost to you.

Jump to Recipe

Why Use Cauliflower?

According to WedMD; cauliflower is mostly made up of water which can help keep you hydrated (100g contains 92g of water). It’s also has fiber.

Cauliflower has a group of substances known as glucosinolates. As you chew and digest it, these substances are broken down into compounds that may help prevent cancer — they help protect cells from damage and have anti-inflammatory, antiviral, and antibacterial effects.

WedMD, Reviewed by Kathleen M. Zelman, MPH, RD, LD on June 06, 2019

Low-carb dieters often use cauliflower as an ingredient swamp to other more popular high in carb foods like rice and potatoes. 1 cup of cauliflower contains just 5g of carbs, compared to 26g and 72g of the same portion for white potato and rice, respectively. A great source to looking up nutritional values is the myfitnesspal food tracking app.

Cauliflower is a good base to recipes because it is pretty bland tasting when cooked. This makes it a good choice to hide in little picky eater food (try adding it to Mac n Cheese – it is so good and doesn’t really change the taste much so kids love it). The blandness doesn’t compete with the spices you add so its easy to get the flavour you are looking for.

Recommended Tools

I highly recommend investing in a good immersion blender if you don’t already own one. It makes the process of blending soups 1000% easier and faster then using a vegetable masher (i.e. potato masher) or traditional blender!

If you plan on using it to blend hot things, you will want to invest in one with a metal blade arm. The plastic ones don’t last long. I’m speaking from experience. I’m on my third immersion blender, I finally splurged on one by KitchenAid and I don’t regret it)!

Still not convinced about buying an immersion blender – this tool is great for the following:

• Homemade Smoothies Quickly – buy one that comes with a cup. When my daughter wants a smoothie I make her one using the immersion blender. It’s easier then getting out the big clunky blender when I’m only making a small amount.
• Milk shakes – takes me back to my childhood!
• Chop nuts – makes a great muffin or bread topper
• Great for making homemade mayonnaise
• Making pesto with all that fresh basil you grow and don’t know what to do with.
• Blend up some fresh tomato sauce

Other Helpful Tools Include:

• A stock pot or soup pot – the higher the sides, the less chance of soup getting on your shirt.
• A ladle for serving
• A stone glazed baking dish – I prefer glazed stoneware over metal – its much easier to clean and looks prettier 😉

Steps to Making Roasted Cauliflower Soup

Ingredients

• 1 medium cauliflower
• 1 medium onion, chopped
• 2 tbsp garlic, minced
• 1/2 cup oil (olive or avocado)
• 1/2 tsp each salt and pepper
• 4 cups bone broth

Steps

1. Preheat oven to 400°F.
2. Wash and cut cauliflower into medium sized pieces. Add to large oven safe baking dish.
3. Cut onion into large slices. Add to baking dish.
4. Add garlic.
5. Drizzle oil over veggies, add salt and pepper. Mix well, ensuring all veggies are evenly covered with oil.

6. Bake for 45 minutes or until cauliflower is soft when pricked with a fork and golden brown in colour.
7. Remove from oven and place in a large soup pot.
8. Place pot over medium high heat and sauté veggies for a minute.
9. Stir in bone broth. Bring to a boil. Remove from heat.

10. Using an immersion blender, blend soup smooth. It will become creamier as you blend.

11. Add toppings of your liking to make soup a more hearty meal.

Optional Topping Ideas My Family Loves

• 1/2 tsp ground nutmeg
• crisp cooked bacon
• shredded smoked cheese
• sour cream
• fresh thyme
• sourdough croutons (omit if following keto or low-carb diet)

Bonus Recipe – Sourdough Croutons

New to sourdough – start here: How to Start a Sourdough Starter from Scratch

Follow instructions to make Sourdough Pizza Crust, before baking the crust sprinkle with salt, pepper and garlic powder. Bake for 12 minutes until the crust is golden brown. Slice into small squares and add to soup. If you also made bacon, throw the croutons into the the bacon grease and fry it for a couple of minutes before adding to soup.

Some other posts I think you will enjoy

• Low-Carb Cornbread in a Cast-Iron Skillet
• Immersive Van Gogh – Is it Worth the Money?
• How to Make DIY Cleaners for Your Home
• 6 Tips on How to Simplify Your Cleaning Routine
• Travel Backpack Review – Nest Everyday Adventure Backpack by Tropicfeel

Sharing is caring!