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Smooth & Creamy Cauliflower Soup

Lusciously creamy, yet cream-less, cauliflower soup. This cauliflower soup recipe will absolutely satisfy your craving for warm, creamy soup—no cheese required.

Packed with the goodness of cauliflower (one of my most favourite vegetables), this soup is not only delicious, but also loaded with essential nutrients, including vitamins, minerals, and antioxidants.

Its smooth consistency makes it an ideal choice for a light lunch or a satisfying dinner, while its versatility allows for endless culinary creations. Plus, it’s gluten-free, dairy-free, and suitable for vegans, making it a wholesome option for everyone to enjoy.

Here’s why this soup is a nutritious choice:

  • Nutrient-Rich: Cauliflower is a low-calorie vegetable packed with essential nutrients, including vitamin C, vitamin K, vitamin B6, folate, potassium, and manganese.
  • Rich in Antioxidants: It contains various antioxidants, such as glucosinolates and isothiocyanates, which help protect cells from oxidative stress and reduce the risk of chronic diseases like cancer and heart disease.
  • Supports Digestive Health: Cauliflower is a good source of fiber, promoting digestive health by preventing constipation, supporting regular bowel movements, and feeding beneficial gut bacteria.
  • Anti-Inflammatory Properties: The presence of antioxidants and anti-inflammatory compounds in cauliflower, such as indole-3-carbinol and sulforaphane, may help reduce inflammation and alleviate symptoms of inflammatory conditions like arthritis.
  • Heart Health: Cauliflower is beneficial for heart health due to its high fiber content, which helps lower cholesterol levels, reduce the risk of heart disease, and improve overall cardiovascular health.
  • Promotes Weight Loss: With its low calorie and high fiber content, cauliflower can help promote satiety, reduce calorie intake, and support weight management efforts.
  • Bone Health: Cauliflower contains vitamin K, which plays a crucial role in bone metabolism and may help reduce the risk of osteoporosis and fractures.
  • Versatile and Easy to Include: Cauliflower is highly versatile and can be enjoyed raw, steamed, roasted, mashed, or as a low-carb alternative to grains like rice or pizza crust, making it easy to incorporate into a variety of dishes for added nutritional benefits.


  • 1 medium cauliflower cut into florets – don’t discard the stalk
  • 1 tsp ground cumin
  • 1 tsp garam masala
  • 2 tbsp olive oil
  • 1 yellow onion – chopped
  • 2 garlic cloves (optional)
  • 750ml – 1000ml hot vegetable stock
  • ½ tsp ground nutmeg
  • Fresh parsley chopped and chopped hazelnuts – for garnish


  1. Preheat the oven to 180C.  Line a large baking tin / tray with baking paper – this makes for less washing up!
  2. Toss the cauliflower forets and stalk with 2 tablespoons of olive oil until lightly and evenly coated and then arrange in a single layer and sprinkle with the spices: garam malasal and cumin.
  3. Bake until the cauliflower is tender and caramelized on the edges, 25 to 35 minutes, tossing after about 15 minutes.
  4. Once the cauliflower is almost done, place the onion and a ladel of the stock in a large saucepan over a medium heat. Stirring occasionally, until the onion is softened and turning translucent, 5 to 7 minutes.
  5. Add the garlic (if you are using) and cook, stirring constantly, until fragrant, for about 30 seconds, then add the remaining stock.
  6. Reserve 4 of the “prettiest” roasted cauliflower florets for garnish. Then transfer the remaining cauliflower to the saucepan. Increase the heat to medium-high and bring the mixture to a simmer, then reduce to a low heat for a gentle simmer stirring occasionally, for 5 minutes, to allow the flavours to develop together.
  7. Once ready, remove the pan from the heat and let it cool for a few minutes.
  8. Carefully transfer the hot soup to your blender, working in batches if necessary. (Do not fill past the maximum fill line or the soup could overflow!)
  9. Add the nutmeg and blend again.
  10. Add a little extra hot water if the soup is too thick.
  11. Ladel into bowls and top with 1 roasted cauliflower floret and a sprinkle of chopped parsley and nuts.
  12. This wonderful soup keeps well in the refrigerator, in an airtight container, for about three days, or for up to two months in the freezer.

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