Vegan Roasted Cauliflower Soup
This Vegan Roasted Cauliflower Soup is easy to make and so deliciously creamy. It’s also packed with plant-based protein and fibre thanks to a secret ingredient: white kidney beans!
I love a good creamy, blended soup. What I don’t love is that most don’t keep me full for longer than an hour. Cue my secret ingredient: white beans! Adding white kidney beans to blended soups helps to up the protein and fibre content.
Because protein and fibre are take longer for our bodies to digest (in fact, fibre actually goes undigested!), they help to keep us feeling fuller for longer after a meal. This is great so we can go on with our days without needing to stop for a snack 30 minutes later. Not that there’s anything wrong with snacking!
I first added white kidney beans to my Creamy Tomato Basil Soup recipe. Not only do they bump up the nutrition, blending beans or other pulses (think chickpeas and lentils) into soups also adds to the thick, creamy texture that we all know and love.
Don’t worry, you can’t even taste them in this Vegan Roasted Cauliflower Soup.
Ingredients for Vegan Roasted Cauliflower Soup:
I love keeping the ingredient list simple, and that’s exactly what this recipe does. To make this soup, you’ll need:
- A large head of cauliflower
- Avocado or olive oil
- Yellow onion
- Fresh garlic cloves
- White kidney beans
- Vegetable broth
- Salt & pepper
- Ground coriander
- Ground cumin
- Garlic powder
- Fresh parsley (optional)
How to Make This Easy Roasted Cauliflower Soup:
Step 1: Roast the cauliflower, onion & garlic
Preheat oven to 425F. Chop cauliflower into florets and spread evenly on a baking sheet. Drizzle with oil and sprinkle with spices. With clean hands, toss the cauliflower, oil, and spices all together on the pan.
Slice onion in half and brush with a little oil. Place cut-side down on the baking sheet.
Place unpeeled garlic cloves on a small piece of tin foil. Add a drizzle of oil and sprinkle of salt and pepper. Wrap in the foil and place on the baking sheet with the cauliflower and onion.
Place baking sheet in the oven and roast for 30 minutes until cauliflower is golden.
Step 2: Add broth, white beans & blend it all together
Remove baking sheet from the oven. Pop the garlic cloves out of the peels and add to a high-speed blender with cauliflower, onion, drained & rinsed white kidney beans, and vegetable broth. Blend on high for 2-3 minutes until smooth and creamy.
Step 3: Reheat, garnish & serve your Vegan Roasted Cauliflower Soup!
If the soup is not hot, transfer from blender to a large pot on the stove over medium-high. Stir frequently until soup reaches desired temperature, adding more salt or other spices to taste. Portion soup into bowls and garnish (I used crunchy roasted chickpeas and parsley), then enjoy!
Nutrition Benefits Vegan Roasted Cauliflower Soup:
Benefits of Cauliflower:
Although it’s not the most colourful, cauliflower packs a nutritional punch! It’s a source of:
- Fibre
- Potassium
- Vitamin C
- Vitamin B-6
Benefits of White Kidney Beans:
White kidney beans are a source of:
- Plant-based protein
- Fibre
- Plant-based calcium
- Plant-based iron
- Folate
Notes About This Recipe:
If you don’t have white kidney beans, you can use canned chickpeas instead.
I like to garnish my vegan roasted cauliflower soup with crispy roasted chickpeas and fresh parsley. However, you can use whatever garnishes you like, such as croutons, thyme, extra roasted cauliflower, or toasted almonds. You can find my recipe for roasted chickpeas here.
You can also omit the white beans all together, however the texture of the soup will not be as thick and creamy as it is pictured here.
More Healthy Soup Recipes To Try:
Vegan Roasted Cauliflower Soup
Ingredients
For the Soup:
- 1 large head of cauliflower
- 2 tablespoons avocoado or olive oil
- 1 medium yellow onion
- 5 cloves fresh garlic
- 1 19 oz. can white kidney beans, drained and rinsed
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon garlic powder
- salt and pepper, to taste
Garnishes (Optional):
- fresh parsley or thyme
- roasted chickpeas, *see notes
- croutons
- toasted slivered almonds
- extra roasted cauliflower florets
Instructions
- Preheat oven to 425F. Chop cauliflower into florets and spread evenly on a baking sheet. Drizzle with oil and sprinkle with spices. With clean hands, toss the cauliflower, oil, and spices all together on the pan.
- Slice onion in half and brush with a little oil. Place cut-side down on the baking sheet.
- Place unpeeled garlic cloves on a small piece of tin foil. Add a drizzle of oil and sprinkle of salt and pepper. Wrap in the foil and place on the baking sheet with the cauliflower and onion.
- Place baking sheet in the oven and roast for 30 minutes until cauliflower is golden.
- Remove baking sheet from the oven. Pop the garlic cloves out of the peels and add to a high-speed blender with cauliflower, onion, drained & rinsed white kidney beans, and vegetable broth. Blend on high for 2-3 minutes until smooth and creamy.
- If the soup is not hot, transfer from blender to a large pot on the stove over medium-high. Stir frequently until soup reaches desired temperature, adding more salt or other spices to taste. Portion soup into bowls and garnish (I used crunchy roasted chickpeas and parsley), then enjoy!
Notes
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