This roasted cauliflower soup is a perfect blend of hearty and healthy. The roasted garlic adds a sweet, nutty flavor that pairs beautifully with the creamy texture of the puréed cauliflower, while the cheddar cheese brings a savory richness that rounds out the dish.
Whether you’re looking for a comforting meal on a chilly night or a light yet flavorful lunch, this roasted cauliflower soup will satisfy both your taste buds and your nutritional goals. It’s an easy dish to prepare and makes a great addition to your weekly meal rotation.
Full Recipe:
- 1 large head of cauliflower, chopped into florets
- 1 head of garlic
- 2 tablespoons olive oil, divided
- 1 large onion, chopped
- 4 cups vegetable broth
- 1/2 cup shredded cheddar cheese
- 1/2 teaspoon thyme
- Salt and pepper to taste
Directions:
- Preheat the oven to 400°F (200°C).
- Place cauliflower florets on a baking sheet, drizzle with 1 tablespoon olive oil, and roast for 25-30 minutes, until golden.
- Slice the top off the head of garlic, drizzle with olive oil, wrap in foil, and roast in the oven for 30 minutes.
- In a large pot, heat 1 tablespoon of olive oil and sauté the chopped onion until soft.
- Add the roasted cauliflower, roasted garlic (squeezed from its skins), and vegetable broth. Bring to a simmer and cook for 10 minutes.
- Use an immersion blender to purée the soup until smooth and creamy.
- Stir in cheddar cheese and thyme. Season with salt and pepper to taste.
- Serve warm with a sprinkle of extra cheddar, if desired.
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 210 kcal | Servings: 4 servings
Recipe Overview
This Creamy Roasted Cauliflower Soup is a delightful, comforting dish that combines the earthiness of roasted cauliflower with the rich, nutty sweetness of roasted garlic. The addition of sharp cheddar cheese takes the flavor profile to another level, creating a velvety texture without the need for any cream or flour. This makes the soup naturally gluten-free and suitable for vegetarians.
Key Ingredients and Their Benefits
- Cauliflower: Cauliflower is low in calories yet high in fiber and nutrients, making it an excellent base for soups. It’s packed with vitamin C, vitamin K, and antioxidants, contributing to overall health.
- Garlic: Roasting garlic transforms its typically sharp flavor into something sweet and caramelized. Garlic is also known for its immune-boosting properties, making this soup perfect for cold or flu season.
- Cheddar Cheese: A small amount of cheddar cheese not only adds creaminess but also provides calcium and protein, contributing to the soup’s richness.
- Thyme: The subtle, earthy flavor of thyme pairs perfectly with the roasted vegetables, adding depth to the overall taste.
Health Benefits
- Low in Calories: With only 210 kcal per serving, this soup is a great option for those looking to enjoy a hearty, warming meal without overloading on calories.
- Rich in Nutrients: Thanks to the cauliflower and garlic, this dish is a powerhouse of vitamins and antioxidants.
- Vegetarian-Friendly: The soup is suitable for vegetarians, and it can easily be made vegan by substituting the cheddar cheese with a plant-based alternative.
Variations and Serving Suggestions
- Make it Vegan: Simply swap out the cheddar cheese for a vegan cheese alternative or nutritional yeast for a cheesy flavor without dairy.
- Add Protein: For a more substantial meal, add a handful of chickpeas or crispy roasted tofu as a topping.
- Garnishes: Sprinkle some chopped fresh herbs like parsley or chives on top, or add a drizzle of olive oil for an extra touch of flavor.
- Pairing Ideas: Serve the soup alongside crusty bread, a green salad, or a grilled cheese sandwich for a complete meal. It’s also perfect as a starter for a cozy fall or winter dinner.
How to Store and Reheat
This soup stores well, making it perfect for meal prep:
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
- Freezing: You can freeze the soup for up to 3 months. When reheating, thaw it overnight in the fridge and warm it gently on the stovetop. Add a little extra broth if it becomes too thick after freezing.
Fun Fact
Did you know that cauliflower belongs to the same family as broccoli, kale, and Brussels sprouts? These vegetables are all part of the cruciferous family, known for their cancer-fighting properties due to the presence of compounds like sulforaphane.
Why Roasting Cauliflower is Key
Roasting cauliflower is a game-changer when it comes to flavor. It intensifies the natural sweetness and nuttiness of the vegetable, which enhances the depth of the soup. When you roast cauliflower at high temperatures, it caramelizes on the outside, giving it a slightly crispy texture while keeping it tender on the inside. This process brings out an umami flavor that wouldn’t be achieved by boiling or steaming the cauliflower.
Nutritional Profile Breakdown
Here’s a closer look at the nutritional value of the main ingredients in this soup:
- Cauliflower:
- Low in calories but high in vitamins C, K, and B6.
- Contains choline, an essential nutrient for brain development.
- Rich in fiber, which supports digestive health and promotes feelings of fullness.
- Garlic:
- Known for its anti-inflammatory and antimicrobial properties.
- Aids in reducing blood pressure and cholesterol levels.
- Supports immune health, particularly during cold and flu seasons.
- Cheddar Cheese:
- Adds creaminess and richness while providing essential fats.
- High in protein, which is important for muscle repair and overall body function.
- Provides a good amount of calcium, which is beneficial for bone health.
Cooking Tips and Tricks
- Avoid Overcooking: While roasting, ensure the cauliflower becomes golden brown, but not too dark. Over-roasting can give it a slightly bitter taste, while the goal is to achieve a sweet, caramelized flavor.
- Blend for the Perfect Texture: To get the soup perfectly smooth, using an immersion blender is ideal. However, if you don’t have one, a regular blender will work. Just blend the soup in batches to avoid spills, and be sure to let it cool slightly before blending to prevent any pressure buildup in the blender.
- Control the Consistency: If you prefer a thicker soup, reduce the amount of vegetable broth. For a lighter consistency, add more broth or water when blending the soup. If you want more creaminess without adding more cheese, a splash of almond milk or coconut milk can be used.
Flavor Enhancements and Customizations
While the recipe is delicious on its own, there are a variety of ways to make this dish even more exciting:
- Spices: Add a pinch of smoked paprika or curry powder to give the soup a smoky or slightly spicy flavor. Cumin also works well with the roasted cauliflower to add a warm, earthy note.
- Toppings: Top your soup with crunchy croutons, roasted pumpkin seeds, or crispy bacon bits to add texture. A drizzle of truffle oil or lemon juice will elevate the taste further, adding a gourmet touch to your soup.
- Herbs: Fresh herbs like parsley, chives, or cilantro not only brighten up the dish visually but also bring a burst of fresh flavor. Thyme, rosemary, or sage could also be added during cooking for a more savory, herb-infused taste.
Perfect for Various Dietary Needs
- Low-Carb/Keto-Friendly: Since cauliflower is naturally low in carbohydrates, this soup fits perfectly into low-carb or ketogenic diets.
- Dairy-Free Option: If you want to make this soup dairy-free, simply swap out the cheddar cheese for a dairy-free cheese or use nutritional yeast, which gives a cheesy flavor while keeping it vegan.
- Paleo/Whole30: For those following Paleo or Whole30, simply omit the cheese or use a compliant non-dairy alternative.
The Comfort Food Factor
This soup is the ultimate comfort food, especially during the cooler months. The combination of roasted garlic and cauliflower provides a heartwarming base that’s further enriched by the addition of cheddar cheese. It’s filling enough to serve as a main course but can also be served as an appetizer to a larger meal.
Sustainability and Budget-Friendliness
Cauliflower is an affordable vegetable and widely available, making this dish a budget-friendly option for families. The recipe is also environmentally sustainable, as cauliflower is easy to grow and has a relatively low carbon footprint compared to meat or dairy-heavy meals.
Seasonal Appeal
This roasted cauliflower soup is especially great for fall and winter. As the weather cools down, soups become a staple, and this one is packed with seasonal flavors that are both comforting and wholesome. However, it’s versatile enough to enjoy year-round, especially when you want something light yet satisfying.
Popular Pairings
Pairing this soup with other dishes can turn it into a complete meal. Here are some pairing ideas:
- Grilled Cheese Sandwich: A classic pairing for any creamy soup, the crunch of grilled bread complements the silky texture of the soup.
- Salad: A light side salad with mixed greens, nuts, and vinaigrette would contrast the richness of the soup beautifully.
- Rustic Bread: Serve with a slice of whole-grain or sourdough bread for dipping, making every bite more enjoyable.
Fun Cooking Activity for All Ages
This soup is simple to prepare, making it an ideal recipe for families to cook together. The act of roasting vegetables and blending the soup can be a fun way to involve kids in the kitchen, helping them understand healthy eating while enjoying the process.
Conclusion
This Creamy Roasted Cauliflower Soup with Garlic and Cheddar is a nutritious, flavorful, and versatile dish that’s perfect for any season. Whether you’re looking for a light lunch, a comforting dinner, or a healthy meal prep option, this soup checks all the boxes. With its rich flavors, easy preparation, and endless customization options, it’s sure to become a go-to favorite for any home cook. Plus, it’s budget-friendly, vegetarian, and can easily be adapted to suit various dietary needs. Perfect for warming up on a chilly day or enjoying year-round!