A dreamy and luxurious Roasted Cauliflower Soup, made by roasting cauliflower and garlic for a deep, sweet base. This healthy cauliflower soup recipe is kept dairy free with an easy cashew base.
A Healthy Vegan Cauliflower Soup
Years ago, I discovered the magic that happens when cauliflower is blended into a smooth cream, along with rich and creamy cashews. The combo makes the silkiest, smoothest, most satisfying “cream” base for soups.
Never before have I just left the magic of this combination to simple “be” it’s own thing.
This healthy and simple cauliflower soup recipe is punctuated with roasted garlic, and some simple seasonings, like thyme and some red chili.
It’s a perfect starter, or compliment to a sandwich or salad.
Ingredients for Creamy Roasted Cauliflower Soup:
- 2 heads of cauliflower (about 14 cups of cauliflower florets).
- 5 cloves or garlic (using the real deal is important here!).
- Cashews, which are soaked overnight – so plan ahead for this recipe!
- Vegetable bouillon. I use Rapunzel. Often, vegetable broths are dark in color, so this keeps the color a dreamy white.
- Thyme (fresh or dried!).
- Lemon juice – this simple addition just adds depth, but not a lemony flavor.
- Salt, pepper, and red chili flakes, to taste.
How to Make Whole30 Cauliflower Soup
Step 1: Soak the cashews overnight to soften.
This can also be done quickly in a pinch. To quickly soften cashews, pour boiling water over them, and allow to sit at least an hour. I like to drain them once the liquid cools and soak them in boiling water a second time also, just to make sure they will blend really smooth.
Step 2: Roast the cauliflower and garlic.
I highly recommend not skipping this step! Yes, you can boil them, but this soup is so simple, it really benefits from the extra flavor.
Break up cauliflower and peel garlic, and lay them out on a baking tray. Drizzle with olive oil, and season generously with salt and pepper. Roast the vegetables for 30 minutes, until they are starting to brown around the edges.
Step 3: Saute onions in a soup pot.
The trick here is to not overly caramelize the onions. We want this soup to be a creamy white color, not to take on the brown color of rich caramelized onions. Keep your stove on medium low, and remember to stir until the onions have just a little color. Once this happens, add the water and vegetable bouillon to keep them from darkening while you’re waiting for your vegetables to roast.
Step 4: Blend everything until very smooth.
Once the vegetables are roasted, add them to the soup pot, along with soaked and drained cashews. In batches, add the soup to the blender, and process until super smooth and creamy. You can add more water until the soup is the right consistency. I like my soup on the thinner side.
Step 5: Season with lemon juice, salt, pepper, thyme and chili flakes.
All of the seasonings in this soup are very subtle. It’s not a bland soup — it’s just simple in flavor to let the creaminess and nuttiness of the roasted vegetables shine through.
The lemon juice adds just a boost of flavor, without adding a lemon flavor. If you don’t have any on hand, sub a light vinegar in its place.
How to Serve Creamy Cauliflower Soup
This soup is sure to become a regular in your winter prep rotation! We have been enjoying it day after day.
It’s a simple lunch or dinner all on it’s own. Pair it with some crusty bread or crackers to make it more filling.
Roasted cauliflower soup also makes a great starter for a larger meal or even a holiday meal.
Freeze the Leftovers
Once you realize what a great low carb soup this is, you’ll want to keep it on hand for quick meals.
This soup freezes great. Freeze it in individual servings, or freeze a whole batch for a family dinner later on. Store this in the freezer for up to 3 months!
Low Carb Cauliflower Recipes You’ll LOVE
- Cauliflower Fritters
- Mexican Cauliflower Rice
- and if you need something super simple to lighten up a meal, try this tutorial on How to Make Cauliflower Rice
Other Dairy Free Creamy Soup Recipes
- Whole30 Zuppa Toscana, by Sunkissed Kitchen
- Vegan Creamy Tomato Basil Soup, by Sunkissed Kitchen
- Dairy Free Corn Chowder, by Sunkissed Kitchen
- Creamy Chicken and Rice Soup, by Sunkissed Kitchen
Roasted Cauliflower Soup
- 1/2 cup cashews
- 2 heads cauliflower (aout 14 cups of florets)
- 5 cloves garlic
- 3 tablespoons olive oil or avocado oil, divided
- salt and pepper generously season to taste
- 1 onion large, diced
- 6 cups water
- 1 tablespoon vegetable bouillon
- 1 teaspoon lemon juice
- 1/2 teaspoon thyme or 1 tablespoon fresh thyme
- 1/8 teaspoon red pepper flakes
- Preheat the oven to 425º F.
- Add cauliflower and peeled garlic cloves to a baking sheet. Drizzle with 2 tablespoons olive oil, and generously season with salt and pepper.
- Roast cauliflower and garlic in the oven for 30 minutes, until the cauliflower has started to brown around the edges.
- While the cauliflower is roasting, add the additional 1 tablespoon of olive oil to a large soup pot, and saute the diced onions for 12-15 minutes over medium heat, stirring to prevent over browning. The onions should be a light caramel color, but too deep of a color will make a brown instead of white soup.
- Add water and vegetable bouillon to the pot, along with the cashews and roasted cauliflower and garlic.
- In batches, process the soup in a blender. Process on high speed until the soup is very creamy. I typically let my high speed blender run for 2-3 minutes per batch for a super smooth soup.
- Return soup to the pot, and season with thyme, lemon juice and salt and pepper, if desired.
- Refrigerate leftovers for up to 3 days, or freeze in sealed containers for up to 3 months.