Roasted Cauliflower and Garlic Soup

By Sally Cameron on October 22, 2013

Gluten-Free, Lunch, Soups & Stews, the daniel plan, Vegan, Vegetarian

Toss cauliflower florets and whole garlic cloves with olive oil, then roast and puree. It’s the base for a creamy, thick and comforting roasted cauliflower garlic soup. If you are a garlic lover, the smell of the roasting garlic is heavenly.

Roasted Cauliflower and Garlic Soup

Cauliflower is a terrific, non-starchy vegetable I’ve rediscovered from when I was a kid. Roasting it brings out the sweet quality and caramelizes the flavors. For this new recipe, I’ve pureed it along with leeks, carrots, garlic, celery and herbs for a satisfying soup.

Healthy Cruciferous Cauliflower

Cauliflower is a member of the cruciferous vegetable family which includes broccoli, Brussels sprouts, kale, cabbage, and bok choy. A healthy option to add to your diet, cauliflower is loaded with vitamins, minerals, fiber and disease-fighting phytonutrients. And all cruciferous vegetables have been linked in many studies for reducing the risk of cancer.

cauliflower florets

Vegetable Prep

Trim any outer leaves then cut the core from a head of broccoli. Break the head into small florets., trimming any extra stem. Scatter the cauliflower into a large baking dish and add whole, peeled garlic cloves. Toss with olive oil and roast until tender when pierced with the tip of a paring knife and edges are starting to brown.

While the vegetables are roasting, cook the aromatics (leek, carrot, celery, thyme) softly and gently in a large pot like a Dutch oven to coax out their sweet flavors.

roasted cauliflower

Finish the Soup

When vegetables are done roasting, add cauliflower and broth to the pot and simmer until flavors have blended and all vegetables are tender, about 10 minutes. Puree with coconut milk (or heavy cream) in a food processor or blender, then season and serve. If you have never tried coconut milk in a soup recipe like this, surprisingly it does not taste like coconut. Leftovers reheat great the next day.

For garnish, I thin basil pesto down with a little coconut milk and swirl it into the soup, then drizzle with drops of golden olive oil. If you are vegan, make the pesto without Parmesan cheese. it will be more like the French version of pesto called pistou.

Cualiflower Soup

Tips on Buying Cauliflower

The most common color is white, although you will find orange, green and purple varieties. When buying cauliflower, choose heads that are firm and white with no brown spots or areas. Heads wrapped in a layer of green leaves are more protected. Cauliflower will last in the refrigerator about a week.


Nutrition Facts
Roasted Cauliflower and Garlic Soup
Amount Per Serving
Calories 212 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Sodium 558mg24%
Potassium 706mg20%
Carbohydrates 15g5%
Fiber 4g17%
Sugar 5g6%
Protein 7g14%
Vitamin A 3101IU62%
Vitamin C 73mg88%
Calcium 67mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Roasted Cauliflower and Garlic Soup

This thick and creamy soup will remind you of potato soup. Make it as thick or thin as you prefer by adding more coconut milk, crean, half and half or broth. For garnish, add a swirl of thinned basil pesto and a drizzle of olive oil. For a vegan soup, use vegetable broth and pesto made without Parmesan. For an over-the-top finish, sprinkle with Maldon smoked sea salt when serving.
Course Soup
Cuisine American
Keyword cauliflower, garlic, Soup
Prep Time 20 minutes
Cook Time 20 minutes
Servings 4
Calories 212kcal


  • 1 large head of cauliflower about 2 1/2 pounds or a little over 1 kilo
  • 1 whole head garlic cloves sepaerated and peeled
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 tablespoons olive oil divided use
  • 1 cup thinly sliced leek white or pale green part only
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1 teaspoon dried thyme
  • 3 cups low or no sodium broth preferably homemade, chicken or vegetable
  • 1 15 ounce can coconut milk


  • Pre-heat oven to 400° (204 C). Cut the outer green leaves and core from the head of cauliflower. Break the head into small florets, cutting stems as needed. Add florets and garlic cloves to a bowl and toss with  3 tablespoons olive oil, salt and pepper. Pour vegetables into a large rectangular baking dish. Roast until florets are tender when pierced with the tip of a sharp paring knife and edges are starting to brown, about 30 minutes. You may want to stir half of the way through.
  • While the cauliflower is roasting, cook leek, carrot, celery and thyme in a large pot with last tablespoon of olive oil over medium-low heat, covered, until tender, about 10 minutes.
  • When the cauliflower is done roasting, add to the pot of vegetables and add broth. Bring to almost a boil, then turn heat down and simmer for 10 minutes.
  • Pour vegetables into a food processor or blender and puree with coconut milk until smooth. Taste and add additional salt and pepper as desired. Serve hot. See post for garnish notes.


Extra soup keeps covered and refrigerated for a few days and can be made ahead, then heated.


Calories: 212kcal | Carbohydrates: 15g | Protein: 7g | Fat: 16g | Saturated Fat: 2g | Sodium: 558mg | Potassium: 706mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3101IU | Vitamin C: 73mg | Calcium: 67mg | Iron: 2mg
  1. Nancy@acommunaltable - October 22nd, 2013

    Sally – this looks soooo good! I adore roasted cauliflower and this soup would totally satisfy my urge for a creamy soup!

  2. Sally - October 22nd, 2013

    Thanks Nancy! It is really rich and creamy, and non-dairy! Did it with coconut milk! Used Native Forest organic. The roasted garlic really makes it. For garlic lovers, you can add more.

  3. Madonna/aka/Ms. Lemon - October 22nd, 2013

    What Nancy said. I am making my shopping list now. Love your new green pot.

  4. Christine (CookTheStory) - December 15th, 2013

    Your soup looks so delicious. I like the pesto swirl idea.

  5. Linda - January 1st, 2014

    Hi Sally,

    I want to try this soup, but I can’t seem to get beyond the roasted cauliflower part because my family likes eating it just like that! I never got them to eat a whole head of cauliflower before when I made it. I will try the soup soon though and will let you know how they like it. Thanks again for the recipe!

  6. Sally - January 1st, 2014

    Can’t wait to hear if they enjoy the soup! Great that they like cauliflower.

  7. Linda - January 9th, 2014

    Yes they did like the soup. I finally made it a couple of days ago with a head of golden cauliflower, and I skipped the pesto as I didn’t have any. They found it quite filling and I felt that it tasted better the 2nd day. I think the flavors seemed more enhanced. Thanks for the recipe!

  8. chef - January 11th, 2014

    made this soup today,
    had to stop the whole family licking the bowl

  9. Sally - January 11th, 2014

    Love to hear that! Then you might like the recipe I am hoping to post tomorrow. It has roasted cauliflower in it.

  10. Lawrence - March 8th, 2014

    Sensational – the only word to describe this soup!!

  11. JOANNE HOLIDAY-DALE - April 5th, 2014

    I can’t wait to try this. I’m cooking this as I write you and it smells heavenly!! I followed your recipe to the letter. The next time I may add fresh ginger or some cumin. I’m trying to incorporate some anti-inflammatory herbs and spices into my diet.

  12. Annette - May 7th, 2014

    Wow! What a fabulous soup!! Definitely a keeper!

  13. Mariann Thompson - September 28th, 2016

    I’m making this now. I’m going to add crumbled bacon to it for garnish. YUM!!!

  14. Mary - November 3rd, 2019

    My daughter and I have been making this soup every year for about 5 years or so. It is our go to cauliflower soup recipe! It’s delicious, and creamy. She is gluten and dairy free, so it is great for her. Thanks for sharing it with us.

  15. Sally Cameron - November 3rd, 2019

    Thanks for commenting Mary. Love to hear that! Best to you and your daughter. Happy cooking!

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