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Vegan Creamy Roasted Cauliflower Soup | How to make it | Weight-Loss Friendly

vegan creamy roasted cauliflower soup recipe

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Easy, vegan and healthy!
vegan creamy roasted cauliflower soup recipe weight-loss

Cauliflower soup rocks! King (or Queen) of lunchboxes!


Cauliflower is a great vegetable! It has the consistency of potatoes but less than one-third of the calories per 100 grams, can be roasted, boiled, steamed just like them, and are very flavourful. 


Whenever I look to have a healthy cauliflower soup, either from a supermarket or a restaurant, there’s always cheese involved, which means a load of fats and calories added… plus the flavor of the cauliflower – which should be the main ingredient – disappears. 



I’ve been dreaming of making my own, perfect soup.. so the planning began. 


When thinking of how to make a light soup that has the great taste of the main course, but is light enough that can also be used as a starter… 


1 – all other flavors that can deduct from such a great vegetable had to be removed;


2 – a cooking method that enhances it had to be used and, as per any respecting soup… 


3 – a crunch – that doesn’t add many calories, 


…were all characteristics needed. 



So… I went on a mission and came up with this tasty dish down here! Hope you enjoy this vegan cauliflower soup! 


 ~~ Love Cruciferous Veggies? Try this FAN-TAS-TIC Vegan Broccoli and Chili Pasta



Let’s talk nutrition!

Cauliflower is a cruciferous vegetable that is a source of many healthy nutrients, some of which may reduce the risk of multiple diseases, such as heart disease and cancer. 


This vegetable, moreover, has a great consistency and is low in calories, making it weight-loss friendly; it is very easy to add to most diets as it can be cooked multiple ways and added to most dishes. 


One cup of cauliflower contains about 10% of one’s daily dietary needs of fiber, at 3g; fiber is very important as it feeds healthy bacteria in the gut that help maintain a healthy digestive system and reduce inflammation. 


A diet rich in fiber may help prevent conditions such as constipation and inflammatory bowel disease, while also promoting regular bowel movements; as fiber make one feel full for longer, consuming enough of it may help lose weight. 


Cauliflower is also rich in antioxidants, which protect the cells of the body from free radicals, which are harmful, and inflammation. 


Glucosinolates and Isothiocyanates are two groups of antioxidants cauliflower is rich in, that have been linked to slowing the growth of cancer cells, especially the ones of colon, breast, lung and prostate cancer.  


Vitamin C is also found in cauliflower, which is itself an antioxidant; this vitamin is well-known for its anti-inflammatory effect that may assist in boosting the immune system and reducing the risk of heart disease. 


 ~~ Love roasted vegetables soup? Try this delicious Creamy Roasted Carrot Soup Recipe | How to make Vegan Roasted Carrot Soup

cream of roasted cauliflower soup recipe low-calorie

Questions time! 

How to make roasted cauliflower soup? 

This soup is so easy to make you will have it done in no time, ready to enjoy! 


Clean and chop the cauliflower in florets, dress it with salt, pepper and oil and roast it for about 40 minutes. 


On the side, brown some onion and garlic in a soup pot and add some vegetable stock; add water and simmer for about 10 minutes, before adding the roasted cauliflower to it and simmering further. 


Prepare the cream of cauliflower soup by blitzing this in the self standing blender, ensuring not to get burnt, and finishing it off with a little bit of grated nutmeg and a touch of lemon juice. 


Serve with a few roasted cauliflower florets you kept aside, or with some freshly chopped spring onion or flaked chilies! Enjoy! 


 ~~ Looking for some more soup inspiration? Cook: Soup has you covered! 

Prepare the roasted cauliflower:

cauliflower florets
Wash and dress the cauliflower florets
cauliflower florets on baking tray
Spread the dressed florets on a baking tray
Keep some roasted florets aside for a crunch when serving

Put the roasted cauliflower soup together:

Brown onion and garlic in a pot
Add a stock cube
Add water and simmer
added cauliflower to soup
Add the cauliflower and simmer
blend the soup
Blitz the chunky soup
cauliflower soup vegan
Finish with lemon and nutmeg

Top tips! 

  • If you have it, roast the cauliflower on some tin foil: this will brown the florets also on the bottom side, giving the soup extra richness. 


  • Wait for the soup to cool down a bit before blitzing: this will ensure you don’t get burnt, but in any case, be careful! 


  • Use a self-standing blender if you have one: this will allow you to have that creamy consistency without using any cream! 


  • Cauliflower is low in carbohydrates: this soup is low in carbohydrates and cauliflower is a great choice if you are following the keto diet, but check the other ingredients you are using. 


  • Add the lemon and nutmeg at the end: I have tried adding these ingredients while simmering and at then end and found the taste is much richer when I add them after blending. 


  • Add some butter: if you have some calories to spare and are not follwoing a dairy-free or vegan diet, add a lump of butter when you blitz the soup. Totally worth it! 


  • Add some crunch: serve this soup with some roasted florets, thinly sliced fresh spring onions, chili flakes or lightly salted croutons! 


You will love this soup because it ticks all the boxes: vegan, low in calories, tasty and easy to prepare with low cost ingredients. 


Enjoy this Vegan Creamy Cauliflower Soup as a starter or a light lunch… I’m sure you’ll love it! 


 ~~ Looking for some more vegan delights? Look no further: Cook: Vegan!

vegan creamy roasted cauliflower soup recipe weight-loss

Easy-Peasy Vegan Roasted Cauliflower Soup

Easy, vegan and healthy!
5 from 4 votes
Prep Time 10 mins
Cook Time 25 mins
Roasting time 40 mins
Total Time 1 hr 15 mins
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American, Italian, Mediterranean
Servings 4 portions
Calories 87 kcal


  • 550 g of Fresh Cauliflower Florets chopped into bite-size chunks
  • 1 Tbsp Olive Oil
  • Salt and Cracked Black Pepper to Taste
  • 10 Sprays Cooking Spray
  • 70 g Sliced Onion
  • 1 Vegetable Stock Cube
  • 1700 ml Water
  • 20 ml Lemon Juice
  • 1/8 - 1/4 Tsp Nutmeg
  • 4 Spring Onions chopped


  • Wash and chop the cauliflower florets to bite-size chunks and dry; I like to prepare these either the night before or in the morning and then leave them in a bowl to dry so that when roasting they get a bit of crust, rather than ‘steam’ because of the water. Once the pieces are sufficiently dry, mix them in a bowl with the olive oil, salt and cracked black pepper, lay them on a baking tray, and cook for 35-45 minutes in a Fan oven preheated to 180 degrees celsius, until cooked and nicely roasted.
  • In a large pan, about 15 minutes before the cauliflower is ready, spray the cooking spray, and, once warm, add the onion. Keep the flame to low and allow the onion to sweat, without browning for about 2 minutes, then add the stock cube and break in the pan, nicely coating the onions. Reduce flame to low.
  • Warm-up 1700ml water in a kettle and add to the onion and stock base, then leave it to simmer until the cauliflower is ready.
  • Once the cauliflower is ready and out of the oven, keep some pieces aside (I keep the smaller, crunchier bits on the side to add to each plate for decoration and extra texture), and add the rest to the water pot and continue simmering for about 10 minutes.
  • Switch off the gas and let the chunky soup cool down until it is safe to blend.
  • Before blending add the lemon juice and nutmeg to the soup, check for salt and adjust, blend and bring back to the boil.
  • Serve with sprinkled chopped spring onion and roasted cauliflower on top.


This recipe is EASY, TASTY, and VERY LOW IN CALORIES… what more can one ask for? Modifications and options of course!!
For a richer flavor, if you have a higher calorie allowance left, when blending add a teaspoon of butter, then cook for longer to thicken up. You will need to recalculate calories given the addition and, by reducing the water amount (or boiling it for longer to reduce), you may end up with 3 (or even 2 large) portions… if you have the allowance, trust me: this is TOTALLY worth it!
The lemon in this recipe will not only add that tad of tanginess, but it will also reduce the smell of the cauliflower, which sometimes can be a bit invasive and not really appreciated by everyone.
The amount of nutmeg in this recipe is not specified to the dot, as it depends on the personal taste and the strength of the nutmeg. If unsure, start with a very small amount and add if needed.
If you do not like spring onions, you can skip it and perhaps add some croutons, boiled rice, chopped coriander, red chili flakes, or… nothing! The soup is extremely tasty on its own.
If you have the time, energy, willingness to bring out your ‘milkshake-blender’ to blitz this soup, feel free to use it. This will ensure all pieces are nicely blitzed, you won’t get covered in cauliflower splashback (or is that just me?) and for some mysterious reason, the soup will be creamier.
If you are not following a vegan diet, have enough calories to spare and can have dairy, add a little piece of butter to this oven roasted cauliflower soup recipe… there’s no need to add too much of it, it will still be the best roasted cauliflower recipe you’ve ever had!


Calories: 87kcalCarbohydrates: 10gProtein: 3gFat: 4gSaturated Fat: 1gSodium: 235mgPotassium: 470mgFiber: 3gSugar: 4gVitamin A: 120IUVitamin C: 72mgCalcium: 56mgIron: 1mg
Keyword cauliflower soup, roasted cauliflower
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8 Responses

  1. I made this and the roasted cauliflower really makes it!!! Did not use blender, used old fashion beater, kept it a little chunky. Delicious!5 stars

  2. This is delicious…and I don’t even like cauliflower!!! Thank you for your tasty and healthy recipes, equal parts important over here in our house!5 stars

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