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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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