Roasted Cauliflower Soup

It's officially fall. The days are getting shorter, leaves are changing colors, and autumn/winter produce is becoming cheap and available at all my local grocery stores. This roasted cauliflower soup is creamy, silky smooth, and totally vegan, gluten free, and keto - great for feeling comforted and staying healthy.

Straw hats

I am always looking for light, quick, easy, cheap, and delicious recipes to make at home. As much as we love checking out new restaurants, it's not always the best choice for our bodies or wallets. This velvety cauliflower soup is packed with flavor and a great way to pack in lots of veggies on a budget.

The Process

Start by preparing your cauliflower. First, preheat your oven to 375 F/ 190 C. Then, cut the head into bite sized florets and the stems and harder ends into 2 inch pieces. I really enjoy using the entire head of cauliflower for this recipe as the stems have just as much flavor as the florets. The entire soup will be blended, so the fibrous pieces will be easy to eat. Toss the cauliflower on a lined baking tray with olive oil, salt, pepper, garlic powder, chili powder, and cumin. The roasted spices bring so much depth of flavor to this dish. Place the cauliflower in the oven to roast for about 20 minutes, until tender and golden brown.

Meanwhile, you'll need to prepare the rest of the vegetables. Finely dice the onions, the white portions of the green onions, carrots and the cilantro stems. Much like the cauliflower stems, the cilantro stems add a lot of flavor and freshness to the soup even if they aren't as pretty as the leaves. Sautee the vegetables in olive oil over medium heat until the onions are translucent and fragrant, then add 2 cups of vegetable broth and bring the soup to a boil. Reduce the heat to a simmer while the cauliflower finishes roasting.

Once the cauliflower is cooked, reserve a few pieces for garnish. Add the remaining cauliflower and 2 cups of non-dairy milk to the soup as well. I used almond milk because that's what we have on hand, but any milk or non-dairy milk will work - just be sure that your milk is unsweetened for this recipe. Continue to simmer the soup for approximately 10 to 15 minutes to bring all the flavors together and ensure that all the vegetables are tender.

Next, I prepared my garnishes. Whenever I have a pureed soup, I like to have garnishes with lots of texture and brightness to cut through the richness of the soup. For this recipe, I finely chopped the green portions of the green onions and cilantro leaves. I also tossed canned chick peas in olive oil and salt and cooked them in the air fryer. Crispy chick peas are a delicious addition to this soup and are like a high-protein crouton. They can be omitted if you are following a strict low-carb diet.

Finally, using a stand blender or immersion blender, puree the soup. If you use an immersion blender, you will need to make sure that the soup is well blended - the longer this soup purees, the smoother and silkier it will be. Add water as necessary to thin the soup to your desired consistency. Finish the soup with a drizzle of olive oil or butter and a squeeze of fresh lemon juice. Add the cauliflower soup to the bottom of the bowl. Top with the reserved roasted cauliflower, crispy chick peas, and fresh herbs for extra brightness and flavor.

Recipe Details // Ingredients & Steps


  • 1 medium head of cauliflower, cut into bite sized pieces and florets

  • 1 small onion, diced

  • 1 carrot, diced

  • 2 green onions, diced

  • 1/2 bunch of cilantro, diced (stems and leaves)

  • 1 cup of crispy chickpeas

  • Juice of 1 lemon

  • 2 cups of vegetable broth

  • 2 cups of (non-dairy) milk of your choice

  • 1 teaspoon cumin

  • 1 tablespoon garlic powder

  • 1/2 teaspoon chili powder

  • salt and pepper to taste

  • Olive oil


  1. Preheat the oven to 375 F / 190 C

  2. Prepare all the vegetables: cut the cauliflower into bite sized pieces (florets and stems), dice the onions and carrots, and dice the cilantro and green onions.

  3. On a lined baking sheet, toss the cauliflower in 2 tablespoons of olive oil, garlic powder, cumin, chili powder, salt and pepper. Roast in the oven for approximately 20 minutes until the cauliflower is tender and golden brown.

  4. Heat a few tablespoons of olive oil and add the onions, white portions of the green onion, and cilantro stems. Sauté for a few minutes until the onions are translucent and fragrant. Then, add the carrots and vegetable broth.

  5. Bring the soup to a simmer, and let cook until the cauliflower has finished roasting.

  6. Once the cauliflower has finished roasting, reserve a few pieces for garnish, then add the remainder to the soup.

  7. Add the non-dairy milk and continue to cook for approximately 10-15 minutes until all the vegetables are tender and the flavors are combined.

  8. Meanwhile, prepare the garnishes: chop the green onion and cilantro leaves and fry chick peas in the air fryer with olive oil, salt and pepper.

  9. Using a standing blender or immersion blender, puree the soup until it is velvety in texture. Add water as needed and drizzle with olive oil to ensure it is extra creamy.

  10. Place the soup in the bottom of the bowl and top the curry with cilantro, green onions, cauliflower, and crispy chick peas and ENJOY!

Let's Chat!

What's your favorite cauliflower recipe? Do you have a favorite autumn soup recipe? What recipes should we share next?


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