This healthy roasted cauliflower soup brings together the earthy flavors of cauliflower and a blend of aromatic spices to create a comforting and nutritious dish. Perfect for a cozy night in, this soup is both satisfying and easy to make.
Photos of Healthy Roasted Cauliflower Soup Recipe
Some of the ingredients in this recipe might not be common pantry staples. Ground cumin, ground coriander, and ground turmeric are spices that add a depth of flavor and a warm, earthy aroma to the soup. Make sure you have vegetable stock and almonds on hand as well, as these are essential for the recipe.
Ingredients for Healthy Roasted Cauliflower Soup
Cauliflower head: The main ingredient, providing a mild, nutty flavor.
White onions: Adds sweetness and depth to the soup.
Olive oil: Used for roasting the vegetables and adds a rich, fruity flavor.
Ground cumin: Brings a warm, earthy flavor to the dish.
Ground coriander: Adds a citrusy and slightly sweet note.
Salt: Enhances the flavors of all the ingredients.
Ground black pepper: Adds a subtle heat and depth.
Salted butter: Adds a bit of richness to the soup.
Garlic cloves: Provides a pungent, aromatic flavor.
Potato: Helps to thicken the soup and adds a creamy texture.
Ground turmeric: Adds a vibrant color and earthy flavor.
Vegetable stock: Forms the base of the soup, adding depth and richness.
Almonds: Toasted for garnish, adding a crunchy texture.
One reader, Kellby Cardwell says:
This healthy roasted cauliflower soup is a delightful blend of flavors! The roasted veggies add a rich depth, while the spices give it a warm, comforting kick. Topped with crunchy almonds, it's a perfect cozy meal. Highly recommend!
Essential Techniques for Making Roasted Cauliflower Soup
How to roast vegetables: Preheat the oven to 400 degrees F. Spread out the cauliflower and onions on a baking sheet, drizzle with olive oil, and season with spices. Toss to combine and roast for 25 minutes until browned and cooked but not soft.
How to melt butter: Place the butter in a large saucepan over low heat until it melts completely.
How to cook garlic: Add garlic to the melted butter and cook for about 3 minutes until fragrant.
How to simmer: Pour in the stock, increase the heat to medium, and bring to a simmer. Cover and cook until the potato is soft.
How to puree soup: Use an immersion blender to blend the soup until smooth.
How to toast almonds: Toast the almonds in a dry skillet over low heat, stirring occasionally, until golden.
How To Make Healthy Roasted Cauliflower Soup
This delicious and creamy roasted cauliflower soup is made tastier with tender potatoes, smoky cauliflower, and hearty spices, for a richer side.
Serves:
Ingredients
- 1large cauliflower head,broken into florets
- 2medium white onions,cut in half lengthwise, thinly sliced
- 3tbspolive oil
- 1½tspground cumin
- 1½tspground coriander
- 1tspsalt
- ½tspground black pepper
- 2tbspsalted butter
- 4garlic cloves,crushed
- 1large potato,with skin, cut into 1-inch pieces
- 1tspground turmeric
- 4cupsvegetable stock
- 2tbspalmonds,sliced
Instructions
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Preheat the oven to 400 degrees F.
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Spread out the cauliflower and onions on a baking sheet. Drizzle with olive oil and season with cumin, coriander, salt, and pepper. Toss to combine.
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Roast the vegetables in the oven for 25 minutes until the cauliflower is browned and cooked, but not soft.
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Melt the butter in a large saucepan over low heat. Add the garlic, then cook for about 3 minutes until fragrant. Stir in the potato and turmeric.
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Pour in the stock, increase the heat to medium, and bring to a simmer. Cover and cook for about 10 minutes until the potato is soft.
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Set aside 1 cup of the roasted cauliflower for topping. Add the remaining cauliflower and onion to the soup, then return to a simmer.
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Cook for 5 minutes. Then, puree the soup with an immersion blender until smooth. Adjust the seasoning to taste.
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Toast the almonds in a dry skillet over low heat, stirring occasionally, until golden.
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Ladle the soup into bowls, then top with reserved cauliflower and toasted almonds. Serve warm, and enjoy!
Nutrition
- Calories: 326.50kcal
- Fat: 19.27g
- Saturated Fat: 5.59g
- Trans Fat: 0.23g
- Monounsaturated Fat: 10.63g
- Polyunsaturated Fat: 2.01g
- Carbohydrates: 35.40g
- Fiber: 8.49g
- Sugar: 7.46g
- Protein: 8.09g
- Cholesterol: 15.26mg
- Sodium: 736.27mg
- Calcium: 113.02mg
- Potassium: 1196.48mg
- Iron: 3.12mg
- Vitamin A: 57.02µg
- Vitamin C: 125.24mg
Pro Tip for Perfecting Your Roasted Cauliflower Soup
To achieve a deeper flavor in your roasted cauliflower soup, make sure to cut the cauliflower into evenly sized florets. This ensures that they roast uniformly, giving you a consistent texture and taste. Additionally, when roasting the onions, spread them out in a single layer on the baking sheet to allow for even caramelization, which adds a sweet, rich flavor to the soup.
Time-Saving Tips for Preparing Healthy Roasted Cauliflower Soup
Pre-chop vegetables: Chop the cauliflower, onions, and potato in advance and store them in the fridge.
Use pre-minced garlic: Save time by using pre-minced garlic instead of peeling and chopping fresh cloves.
Batch roast: Roast extra cauliflower and onions for future meals to save time on prep.
Immersion blender: Use an immersion blender directly in the pot to puree the soup, avoiding extra dishes.
Pre-measure spices: Measure out the cumin, coriander, salt, pepper, and turmeric ahead of time.
Substitute Ingredients For Healthy Roasted Cauliflower Soup Recipe
cauliflower head - Substitute with broccoli: Broccoli has a similar texture and can be roasted to achieve a comparable flavor profile.
white onions - Substitute with yellow onions: Yellow onions have a slightly sweeter taste but will still provide the necessary depth of flavor.
olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a neutral flavor, making it a healthy alternative for roasting.
ground cumin - Substitute with ground caraway seeds: Caraway seeds have a similar earthy flavor that can mimic cumin in soups.
ground coriander - Substitute with ground fennel seeds: Fennel seeds offer a sweet and slightly peppery flavor that can replace coriander.
salt - Substitute with soy sauce: Soy sauce can add a salty and umami flavor, though it will also add a bit of liquid to the soup.
ground black pepper - Substitute with white pepper: White pepper has a similar heat but a slightly different flavor, which can still complement the soup.
salted butter - Substitute with ghee: Ghee has a rich, nutty flavor and is lactose-free, making it a good alternative to butter.
garlic cloves - Substitute with shallots: Shallots provide a milder garlic flavor and can add a subtle sweetness to the soup.
potato - Substitute with sweet potato: Sweet potatoes add a different flavor and a bit of sweetness, but they still provide the creamy texture.
ground turmeric - Substitute with saffron: Saffron can add a similar color and a unique flavor, though it is more expensive.
vegetable stock - Substitute with chicken stock: Chicken stock can add a richer flavor, though it will no longer be vegetarian.
almonds - Substitute with cashews: Cashews have a creamy texture when blended and can add a similar nutty flavor to the soup.
How to Beautifully Present Your Roasted Cauliflower Soup
Serve smaller portion sizes: Present the roasted cauliflower soup in elegant, shallow bowls to highlight the creamy texture and vibrant color.
Use decoration: Garnish with a drizzle of olive oil and a sprinkle of finely chopped fresh herbs like parsley or chives to add a pop of color and freshness.
Highlight textures: Place the reserved roasted cauliflower florets artfully on top of the soup to provide a contrasting texture and visual appeal.
Add crunch: Scatter the toasted almonds over the soup just before serving to add a delightful crunch and nutty flavor.
Create height: Stack the roasted cauliflower florets in a small mound in the center of the bowl to create visual interest and height.
Use a contrasting plate: Serve the soup in a white or light-colored bowl to make the golden hue of the turmeric-infused soup stand out.
Incorporate microgreens: Add a small handful of microgreens on top of the soup for an additional layer of texture and a touch of sophistication.
Finish with a touch of spice: Lightly dust the top of the soup with a pinch of ground cumin or ground coriander to enhance the aroma and flavor profile.
Serve with a side: Pair the soup with a slice of crusty whole grain bread or a small side salad to complete the dish and provide a balanced meal.
Use elegant utensils: Present the soup with a polished silver spoon to elevate the dining experience and add a touch of luxury.
Essential Kitchen Tools for Making Roasted Cauliflower Soup
Oven: Used to roast the cauliflower and onions to bring out their natural sweetness and enhance their flavor.
Baking sheet: Provides a flat surface for spreading out the cauliflower and onions evenly for roasting.
Large saucepan: Used to cook the garlic, potato, and turmeric, and to simmer the soup.
Immersion blender: Purees the soup directly in the saucepan to achieve a smooth consistency.
Dry skillet: Toasts the almonds to add a crunchy topping to the soup.
Ladle: Helps to serve the soup into bowls neatly.
Measuring spoons: Ensures accurate measurement of spices and other ingredients.
Knife: Used to chop the cauliflower, onions, garlic, and potato.
Cutting board: Provides a safe surface for chopping vegetables.
Mixing bowl: Used to toss the cauliflower and onions with olive oil and spices before roasting.
Wooden spoon: Useful for stirring the soup and sautéing the garlic.
Serving bowls: Used to serve the finished soup.
Measuring cup: Ensures accurate measurement of the vegetable stock.
Storing and Freezing Your Homemade Roasted Cauliflower Soup
Let the roasted cauliflower soup cool completely to room temperature before storing or freezing.
For storing in the refrigerator:
- Transfer the cooled soup to an airtight container.
- Label the container with the date and contents.
- Store in the refrigerator for up to 4-5 days.
For freezing:
- Portion the cooled soup into freezer-safe containers or resealable bags, leaving some space at the top for expansion.
- Label the containers or bags with the date and contents.
- Place in the freezer and store for up to 3 months.
To reheat the refrigerated soup:
- Pour the desired amount into a saucepan and heat over medium-low heat, stirring occasionally, until warmed through.
- If the soup appears too thick, add a splash of vegetable stock or water to thin it out.
To reheat the frozen soup:
- Thaw the frozen soup in the refrigerator overnight.
- Pour the thawed soup into a saucepan and heat over medium-low heat, stirring occasionally, until warmed through.
- If the soup appears too thick, add a splash of vegetable stock or water to thin it out.
Pro tip: Freeze the soup in individual portions for quick and easy meals. Simply reheat the desired amount without having to thaw the entire batch.
The Best Methods for Reheating Leftover Roasted Cauliflower Soup
Stovetop method: pour the leftover cauliflower soup into a saucepan and reheat it over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method allows you to control the heat and ensure the soup doesn't burn or stick to the bottom of the pan. If the soup seems too thick, add a splash of vegetable stock or water to thin it out.
Microwave method: transfer the desired amount of leftover cauliflower soup to a microwave-safe bowl. Cover the bowl with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high power in 30-second intervals, stirring between each interval, until the soup is heated through. Be careful when removing the bowl from the microwave, as it may be hot.
Slow cooker method: if you have a large quantity of leftover cauliflower soup, you can reheat it in a slow cooker. Pour the soup into the slow cooker, cover it with the lid, and set it to low heat. Allow the soup to reheat for 1-2 hours, stirring occasionally, until it reaches the desired temperature. This method is ideal for keeping the soup warm for an extended period, making it perfect for parties or gatherings.
Oven method: preheat your oven to 350°F (175°C). Pour the leftover cauliflower soup into an oven-safe dish and cover it with aluminum foil. Place the dish in the preheated oven and reheat for 15-20 minutes, or until the soup is heated through. Stir the soup once halfway through the reheating process to ensure even heating. This method is suitable when you have a large quantity of soup and want to reheat it all at once.
Garnish and serve: once the cauliflower soup is reheated, ladle it into bowls and garnish with reserved roasted cauliflower florets, a sprinkle of toasted almonds, or a drizzle of olive oil. You can also add a dollop of sour cream or Greek yogurt for a creamy, tangy finish. Serve the soup hot, alongside some crusty bread or croutons for added texture and flavor.
Interesting Trivia About Roasted Cauliflower Soup
A random fact about this recipe is that cauliflower is a versatile vegetable that belongs to the cruciferous family, which includes broccoli, kale, and cabbage. It's low in calories and high in vitamins C and K, making it a nutritious addition to any soup.
Is Making Roasted Cauliflower Soup at Home Cost-Effective?
This healthy roasted cauliflower soup recipe is quite cost-effective for a household. The main ingredients like cauliflower, onions, and potato are affordable and readily available. Using vegetable stock and spices like cumin and turmeric adds flavor without breaking the bank. The use of almonds for topping is a nice touch but can be optional if you're on a tight budget. Overall, this recipe scores a solid 8 out of 10 for cost-effectiveness. The approximate cost for a household of 4 people would be around $10-$12 USD.
Is This Roasted Cauliflower Soup Recipe Healthy?
This roasted cauliflower soup recipe is generally healthy, as it incorporates several nutritious ingredients:
- Cauliflower is low in calories and rich in vitamins, minerals, and fiber
- Onions and garlic provide prebiotics and have anti-inflammatory properties
- Olive oil is a healthy source of monounsaturated fats
- Spices like cumin, coriander, and turmeric offer antioxidants and potential health benefits
- Almonds provide healthy fats, protein, and fiber
However, there are a few aspects that could be improved to make the recipe even healthier:
- The recipe includes butter, which is high in saturated fat. Consider reducing the amount or replacing it with a healthier alternative, such as olive oil or avocado oil
- Potatoes are relatively high in carbohydrates. You could reduce the amount of potato or replace it with a lower-carb vegetable, such as celery root or parsnip
- The sodium content may be high due to the added salt and the use of salted butter. Opt for unsalted butter and adjust the salt to taste
To further enhance the nutritional value of this soup, you could:
- Add more vegetables, such as carrots, celery, or leafy greens, to increase the fiber and nutrient content
- Include a source of lean protein, like shredded chicken or chickpeas, to make the soup more satiating
- Garnish with fresh herbs, such as parsley or cilantro, for added flavor and nutrients
- Use a reduced-sodium vegetable stock to lower the overall sodium content
Our Editor's Opinion on This Roasted Cauliflower Soup Recipe
This roasted cauliflower soup recipe is a delightful blend of flavors and textures. The roasting process enhances the cauliflower's natural sweetness, while the cumin and coriander add a warm, earthy depth. The addition of potato ensures a creamy consistency without the need for heavy cream. Toasted almonds provide a satisfying crunch, complementing the smoothness of the soup. The use of turmeric not only adds a vibrant color but also boosts the health benefits. Overall, it's a nutritious and flavorful dish that's perfect for a cozy meal.
Enhance Your Healthy Roasted Cauliflower Soup Recipe with These Unique Side Dishes:
Delicious Alternatives to Roasted Cauliflower Soup
Appetizer and Dessert Ideas to Complement Your Roasted Cauliflower Soup
Why trust this Healthy Roasted Cauliflower Soup Recipe:
This recipe for roasted cauliflower soup is a must-try for anyone seeking a healthy and delicious meal. The combination of roasted vegetables and spices like cumin and coriander creates a rich, flavorful base. Using vegetable stock and almonds adds depth and a satisfying crunch. Plus, it's easy to make and perfect for meal prep. Trust this recipe for its wholesome ingredients and straightforward instructions, ensuring a delightful dining experience.
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