Cauliflower Soup
Updated Jan 19, 2026
Simple cauliflower soup made with roasted cauliflower, onion, garlic, cumin, and vegetable broth, finished with lemon.
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Warm up with a bowl of Creamy Cauliflower Soup!
I know cauliflower soup doesn’t sound all that exciting, but this one is weirdly addictive. I can’t totally explain it, but I could drink it straight out of a mug. I think it’s the roasting, the cauliflower gets golden and slightly smoky before it ever hits the pot, and that flavor carries through the whole soup. This roasted cauliflower soup is simple, not overloaded with ingredients, and somehow more satisfying than you’d expect from a bowl of blended vegetables.
Creamy Cauliflower Soup Ingredients
- Cauliflower: Here’s how to cut a large head of cauliflower into bite-sized florets. You can use frozen cauliflower, but you’ll need to roast it for an extra 10 minutes.
- Onion: Read my tips on how to chop an onion. For a more mellow flavor, you can use chopped shallots or chopped green onions.
- Garlic: Here’s how to mince garlic.
- Vegetable broth: Any vegetable broth will do, but I recommend low-sodium. You can also make a homemade vegetable broth.
- Lemon juice: Just a splash. Here’s how to juice a lemon.
- Oil: I roast the cauliflower with olive oil or avocado oil.
- Seasonings: Just a little salt and cumin, but you can also add any other flavors, like curry powder or paprika. I skip black pepper, because it darkens the color of the soup.
How to Make Creamy Cauliflower Soup
Cauliflower Soup Recipe
Cauliflower soup recipe using oven-roasted cauliflower, vegetable broth, garlic, and lemon, blended until smooth.
Video
Ingredients
- 1 large head cauliflower cut into bite-size florets
- 3 tablespoons olive oil divided
- ½ teaspoon cumin
- ½ teaspoon salt
- 1 large onion chopped
- 2 garlic cloves minced
- 4 cups low sodium vegetable broth
- 1 tablespoon fresh lemon juice or more if needed
- Chopped parsley for garnish
Instructions
- Preheat the oven to 425° F and line a large rimmed baking sheet with parchment paper.
- Place the cauliflower, 2 tablespoons olive oil, cumin, and salt on the baking sheet and toss to combine. Roast until the cauliflower is golden and fork tender, about 25–30 minutes, tossing halfway through.
- Meanwhile, heat the remaining 1 tablespoon olive oil in a large pot over medium heat. Cook the onions until soft and translucent, about 5–7 minutes.
- Add the garlic and cook until fragrant, about 30 seconds. Add the vegetable broth and turn the heat to low until the cauliflower is done roasting in the oven. Transfer the cauliflower to the pot (reserve a few for topping the soup) and puree with an immersion blender (or regular blender) to desired consistency.
- Stir in the lemon juice and serve with fresh parsley, if desired.
Equipment
Notes
- My Top Tip: Cut the cauliflower into evenly sized florets and roast them in a single layer, with space between them. This helps the cauliflower cook evenly, finish at the same time, and roast rather than steam.
- Storage: Store leftover soup in an airtight container. It’ll last in the fridge for 3–4 days. Reheat on the stove or in the microwave until warmed through.
- Freezing: Pour the cooled soup into freezer-safe bags or containers, leaving an inch or so at the top to account for expansion. It’ll last in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat on the stove or in the microwave until warmed through.
Nutrition
Serving: 1.5cups, Calories: 179kcal, Carbohydrates: 18g, Protein: 6g, Fat: 11g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 8g, Sodium: 356mg, Potassium: 697mg, Fiber: 6g, Sugar: 7g, Vitamin A: 4IU, Vitamin C: 106mg, Calcium: 60mg, Iron: 1mg
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Did You Make This Recipe?
Recipe Variations
- Make it a full meal: Add some shredded chicken, white beans, or cooked chickpeas for a heartier cauliflower soup with more protein.
- Add other vegetables: When you roast the cauliflower, add root vegetables like carrots, celery, or sweet potatoes. (Note, this will change the color of the soup entirely, so just be prepared for that.) You can also stir in spinach or kale before serving.
- Try different toppings: I like to serve the cauliflower soup with a roasted floret or two on top. Other good options are roasted pumpkin seeds, a drizzle of olive oil, a splash of coconut milk, or homemade croutons.
Recipe Tips
- Don’t over-brown the onions. Cook them until they’re soft and translucent, but before they begin to caramelize. I do this mostly to keep the soup a light color. It’ll still taste delicious if they brown, though!
- Add the garlic after the onions cook. This way, it’ll cook without burning.
Serving Ideas
- Bread: Olive Oil Garlic Bread, Naan, Rosemary Focaccia
- Stuffed vegetables: Stuffed Eggplant, Stuffed Butternut Squash, Quinoa Stuffed Peppers
- Sandwiches: Veggie Grilled Cheese, Chicken Caprese Pesto Panini, Grilled Chicken Sandwich
FAQs
My cauliflower soup is too thick. What should I do?
If the soup is too thick for you, add a splash of vegetable broth or water to thin it out.
Comments
Made the roasted cauliflower soup; amazing. Will make this again.
Yay, so glad you liked it!! Thanks, Tricia!
Can I use frozen cauliflower? Bake at a lower temperatures until unfrozen and dried then turn up the heat to roast it?
I haven’t tried that yet, but it should work!
Loooooove this soup. Itโs my new favorite!!!! So flavorful!!
Awesome…Thank you!!!
This is my all time favourite cauliflower soup! Iโve made it a few times now and the flavour is delicious every time.
Iโve also made it with adding baby spinach to the pot just before blending for some extra goodness too.
So glad you love it! And I like the idea of adding spinach to it too before blending!
I love all ur recipes.
They r yummy and so quick to prepare
Aww, thank you so much! I appreciate that!
Can I substitute Coconut milk with some other milk?
Absolutely or you can use cream ๐
Rich and creamy. Full of fresh flavors and comforting. Made it yesterday and was devoured like ice cream. Thanks for all your healthy recipes.