“Creamy” Roasted Cauliflower Soup

Roasted Cauliflower Soup

This “creamy” soup actually has no cream in it at all – but you would never know! This cruciferous soup is packed with vitamin C, along with fiber, and will keep you feeling full, sans heavy cream! Thick, creamy and delicious, this soup will warm you up on even the coldest winter day, and for less than 150 calories per serving!

cauliflower soup

Ingredients (serves 8):

1 large-sized head cauliflower

1 Tbsp butter or margarine

1 sweet onion, chopped

3 large cloves garlic, chopped

6 Tbsp olive or canola oil

5 C low-sodium vegetable broth

5 C water

1 tsp table salt, plus dash

1 tsp ground black pepper

1 tsp garlic powder

1 tsp onion powder

1/4 tsp ground nutmeg

Nonstick vegetable oil cooking spray


1. Preheat oven to 425 degrees Fahrenheit and spray two baking sheets with nonstick vegetable oil cooking spray. Set aside.

2. Cut cauliflower into florets of similar size, rinse in colander under cold water and pat dry. Transfer cauliflower to baking sheets (distributing it evenly between the two baking sheets). Drizzle with oil and 1/2 tsp ground black pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder and dash of salt.

3. Roast cauliflower in oven until browned, approximately 20-30 minutes.

4. Add butter to large pot and warm over medium heat. Once melted, add onion and cook for about 5 minutes, mixing occasionally. Add garlic to onion and cook another 3 minutes, mixing occasionally.

5. Add roasted cauliflower to pot, along with vegetable broth and water. Raise to high heat and bring to a boil. Let boil until cauliflower is soft, approximately 10 minutes.

6. Add remaining spices (nutmeg, 1/2 tsp ground black pepper, 1 tsp salt, 1/2 tsp garlic powder, 1/2 tsp onion powder), stir, cover and reduce to a simmer. Allow soup to simmer for 30 minutes.

7. Use an immersion blender to puree the soup until is smooth and “creamy” in appearance (*note: if you do not have an immersion blender, you can also transfer soup contents to a standard blender or food processor).

8. If desired, add extra salt to taste. Serve hot and enjoy!

*Note: this will stay in the refrigerator for a few days (and is so good warmed up as leftovers), but tends to thicken, so you may want to add more liquid (water or vegetable broth) if you prefer it to remain a thinner consistency. Also, this soup freezes very well!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 133, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 8 g, Fiber 3 g, Protein 2 g, Sodium 429 mg, Calcium 35 mg


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