If you haven’t picked up on it yet, I loooove roasted veggies. Pretty much all veggies are better roasted, and this roasted cauliflower and garlic soup is the perfect example.
When you roast veggies, they are slowly cooked and doing so brings out a nice caramelisation and a delicious sweetness which you don’t get by steaming or boiling or frying. It does take a bit longer but it’s 100% worth it, and in this case your soup is going to have a much bigger flavour punch.
So why Cauliflower and garlic?
Well, firstly both are extremely low in carbohydrates, they have almost zero carbohydrates actually which means this soup will be great for keeping blood sugar levels in check.
Both veggies are white, or whitish. This is purely a cosmetic thing, but it means the soup will be a nice creamy white colour.
Both cauliflower and garlic are full of nutrients. For example cauliflower is high in Vitamin C (immunity support), folate (cell growth and function), fibre (healthy digestion) and Vitamin B6 (brain health and mood improver). And garlic is also high in Vitamin C and Vitamin B6, but also manganese (antioxidant, bone health), selenium (antioxidant booster, immunity, thyroid health) and calcium (bone and cardiovascular health).
Lastly, cauliflower actually has a really nice thick, creamy texture once blended up. This makes it perfect for a dairy-free soup!
How do I make this roasted cauliflower and garlic soup?
It’s super easy, and all up including roasting time is going to take you around 45 minutes.
You’ll need to start by preheating your oven, ready for roasting the cauliflower and garlic.
While it’s heating up roughly cut the cauliflower into florets. These will be blended up later so they don’t have to look pretty, just try to get them relatively even sized so they cook evenly, but honestly don’t stress too much about the size, as long as they do cook and are soft enough to blend you’ll be ‘right.
Then once the cauliflower is cut and the oven is heated, put all the cauliflower pieces onto a baking tray along with all the garlic cloves – unpeeled.
Drizzle over some olive oil, salt and pepper and ground cumin. The cumin gives this soup a bit more depth and just a nice extra little flavour touch. Yum!
Roast for around 25 minutes. You want all the cauliflower to be cooked and starting to brown and caramelise.
Then transfer the cauliflower to a large pot, peel the garlic cloves and also add to the pot.
All that’s left to do now is add some veggie stock and then blend it all up until you have soup! The amount of stock you’ll need may vary depending on the size of the cauliflower you used. I recommend starting with 3 cups of stock and then if it seems too thick, just add more.
What tools do I need to make this meal?
Not a lot actually! You will need:
This soup is so easy to make and is ideal for a healthy, mid-week meal. It’s low in carbohydrates at less than 5g per serve, making it diabetic friendly. It’s also vegan and gluten-free!
If you enjoyed this soup and want to try another, check out my roasted tomato and capsicum soup!
Ingredients
Instructions
- Preheat oven to 190℃
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Roughly cut cauliflower into florets and put onto a baking tray along with the unpeeled garlic cloves
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Drizzle with olive oil, add cumin and season with salt and pepper. Mix everything around in the baking tray so that all the cauliflower and garlic cloves are evenly coated.
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Put into your preheated oven and roast for about 25 minutes until the cauliflower is browning.
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Transfer cauliflower to a large pot. Peel the garlic cloves and add to the pot with the cauliflower.
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Add stock. Start with 3 cups, and if at the end of the following step you feel that the soup isn’t thick enough you can add another cup of stock.
- Use a stick blender to blend up all the veggies until you have a smooth soup-like consistency and all veggies are pureed. This is where you can add more veggie stock if you need.
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Turn the heat on on the stove top and heat the soup until hot. Taste and season with more salt and pepper if necessary. Garnish with fresh parsley if you like.
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