This velvety roasted cauliflower and garlic soup transforms simple ingredients into a luxurious, restaurant-quality dish that’s surprisingly nutritious and deeply satisfying. The secret lies in roasting the cauliflower and garlic until caramelized, which develops rich, nutty flavors that create an incredibly creamy texture without heavy cream. Topped with caramelized hazelnuts and fresh herbs, this soup becomes an elegant meal that nourishes both body and soul.
Ingredients
For the Soup:
- 1 large cauliflower, cut into florets (800g / 1.8 lbs / 6-7 cups)
- 1 whole garlic bulb, halved crosswise (60g / 2.1 oz)
- 3 tbsp olive oil, divided (45ml / 1.5 fl oz)
- 1 medium onion, diced (150g / 5.3 oz)
- 700ml vegetable broth (3 cups / 24 fl oz)
- 200ml oat or soy cream (¾ cup / 6.8 fl oz)
- 1 pinch of nutmeg (0.5g / 0.02 oz)
- Juice of ½ lemon (15ml / 1 tbsp)
- Salt and black pepper to taste
For the Topping:
- 2 tbsp hazelnuts, roughly chopped (20g / 0.7 oz)
- 1-2 tsp maple syrup or agave syrup (5-10ml / 0.2-0.3 fl oz)
- Fresh parsley or chives, chopped
- Reserved small cauliflower florets for garnish
Instructions
- Preheat and prep: Preheat oven to 200°C (392°F/Gas Mark 6). Cut cauliflower into florets, reserving some small pieces for garnish.
- Roast vegetables: Place cauliflower florets and halved garlic bulb on a baking sheet. Drizzle with 2 tablespoons olive oil, season with salt and pepper. Roast for 25 minutes until golden and caramelized.
- Prepare hazelnuts: In a dry pan, toast chopped hazelnuts over medium heat. Add maple syrup and cook until lightly caramelized. Set aside.
- Sauté onion: Heat remaining olive oil in a large saucepan. Add diced onion and sauté until translucent, about 5 minutes.
- Combine and simmer: Squeeze roasted garlic cloves from their skins into the pot. Add roasted cauliflower (except reserved florets) and vegetable broth. Simmer for 10 minutes.
- Blend soup: Using an immersion blender or regular blender, puree until completely smooth and creamy.
- Finish soup: Stir in oat cream, nutmeg, and lemon juice. Season with salt and pepper to taste. Heat through gently.
- Serve: Ladle into bowls, garnish with reserved cauliflower florets, caramelized hazelnuts, and fresh herbs.
Time and Serving Information
Prep Time: 15 minutes
Roasting Time: 25 minutes
Cooking Time: 20 minutes
Total Time: 1 hour
Serves: 4 people
Nutrition (Per Serving)
Calories: 195 | Protein: 7g | Carbs: 18g | Fat: 12g | Fiber: 6g
Why This Recipe is Healthy
This roasted cauliflower and garlic soup is a nutritional powerhouse disguised as comfort food. Cauliflower is exceptionally rich in vitamin C, providing immune system support, while also containing vitamin K for bone health and folate for cellular function. The roasting process concentrates these nutrients while developing complex flavors without added fats. Garlic offers powerful antioxidants and anti-inflammatory compounds that support cardiovascular health. The plant-based cream keeps the soup dairy-free while maintaining creaminess, making it suitable for various dietary needs. Hazelnuts contribute healthy monounsaturated fats and vitamin E, while the high fiber content promotes digestive health and helps maintain stable blood sugar levels. This soup provides sustained energy and satisfaction with relatively few calories, making it perfect for healthy weight management.