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overhead shot of creamy roasted cauliflower soup in gray bowl

Roasted Cauliflower Soup

This creamy cauliflower soup is quick to come together and made with healthier ingredients that you probably already have in the pantry or fridge.
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 4
Calories 364kcal
Author Ryan Beck



  • 1 head cauliflower (2 lbs), cut into florets
  • 4 tablespoon olive oil, divided
  • 1 small sweet onion, chopped
  • 4 garlic cloves, minced
  • 3 cups low-sodium vegetable broth
  • 1 cup milk
  • ½ cup freshly grated Parmesan cheese
  • 2 tablespoon unsalted butter
  • 1 tablespoon lemon juice
  • Sea salt and black pepper to taste
  • dash of nutmeg
  • 5 sprigs fresh thyme, finely chopped

Roasted Chickpeas (Optional)

  • 1 (15.5 oz can) chickpeas, rinsed and drained
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ¼ teaspoon salt



  • Preheat oven to 425°F. Line baking sheet with parchment paper. Toss the cauliflower florets with 2 tablespoon olive oil and some salt. Spread in even layer on baking sheet. Roast for 30-35 minutes or until edges are browned.
  • In a large Dutch oven, heat remaining 2 tablespoon olive oil over medium heat. Add the onion and cook for 5-7 minutes or until translucent. Stir in the garlic and cook for another 30 seconds.
  • Add vegetable broth and roasted cauliflower to Dutch oven and increase heat to medium-high until it begins to simmer. Reduce heat to maintain a simmer and cook for 20 minutes.
  • Using either an immersion blender, or transferring the soup in batches to a traditional blender, puree the soup until smooth. If using blender, be careful to not fill it very full or it will splatter everywhere.
  • Stir in milk, Parmesan cheese, butter, lemon juice, salt and nutmeg and cook for another 2 minutes.
  • Serve immediately and top with some fresh thyme and roasted chickpeas if desired.

Roasted Chickpeas

  • Preheat oven to 350°F. Line baking sheet with parchment paper.
  • Rinse and drain chickpeas and pat dry with paper towel. In a medium bowl, toss chickpeas with olive oil and spices so they get coated. Spread evenly on baking sheet.
  • Roast for 45-50 minutes or until golden brown and crispy to the touch. Turn the pan around and shake the chickpeas at the halfway point to help cook them evenly.


  • You can steam your cauliflower if you want but by roasting the cauliflower, you are building flavor by adding caramelized notes.
  • Sautéing the onions and garlic before adding broth and roasted cauliflower is just another additional flavor profile.
  • Use quality vegetable broth or chicken broth if you don't need it to be vegetarian. Broth is a huge component in the cauliflower soup recipe.
  • Use an immersion blender to puree until smooth. If you don't have one, using a blender is fine but you have to do it in stages which I don't like.
  • Add butter and milk for creaminess. If you are vegan, then skip these ingredients and add an extra cup of vegetable broth.
  • A pinch of nutmeg makes all the difference in the warmth of the soup.
  • Top with some crispy chickpeas or additional roasted cauliflower for texture in the cauliflower soup.


Serving: 1bowl | Calories: 364kcal | Carbohydrates: 26g | Protein: 11g | Fat: 26g | Saturated Fat: 9g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Trans Fat: 0g | Cholesterol: 35mg | Sodium: 312mg | Potassium: 925mg | Fiber: 4g | Sugar: 17g | Vitamin A: 300IU | Vitamin C: 107.3mg | Calcium: 280mg | Iron: 1.4mg