Creamy Cauliflower and Garlic Soup

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Warm up with a bowl of Creamy Cauliflower and Garlic Soup—a silky, delicious, and nutritious meal made with roasted garlic and cauliflower. This vegan soup is packed with flavor and perfect for cozy nights or light lunches. Plus, it’s naturally low-carb and gluten-free!

Why You’ll Love This Recipe

• Creamy and flavorful without any dairy.
• Low-carb, gluten-free, and packed with vitamins.
• Perfect for meal prep and freezes well.
• Easy to make with just a handful of ingredients.

Background Information

Cauliflower is an incredibly versatile vegetable, loved for its ability to take on different flavors. In this soup, roasted garlic adds a deep, rich flavor that perfectly complements the cauliflower’s natural sweetness. This dish is inspired by traditional European garlic soups, with a modern, plant-based twist.

Cooking Tips

• Roast the garlic until golden and caramelized for the best flavor.
• Blend in batches if using a standard blender; the soup will be hot.
• Adjust the thickness by adding more broth if needed.

Fun Additions or Variations

• Stir in a spoonful of nutritional yeast for a cheesy flavor.
• Garnish with roasted chickpeas or croutons for extra crunch.
• Add a pinch of smoked paprika or cayenne for a hint of heat.

Creamy Cauliflower and Garlic Soup

A rich, creamy vegan soup with roasted garlic and cauliflower for a comforting, low-carb meal.

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: European, Vegan

Ingredients Equipment Method Notes

Ingredients

  

• 1 large head of cauliflower chopped into florets
• 1 whole head of garlic
• 2 tablespoons olive oil divided
• 1 onion diced
• 4 cups vegetable broth
• 1 cup unsweetened plant-based milk e.g., almond or oat
• 1 teaspoon salt adjust to taste
• 1/2 teaspoon black pepper
• 1/2 teaspoon thyme dried
• Optional garnish: roasted garlic cloves fresh parsley, croutons, or a drizzle of olive oil

Equipment

• Large pot
• Baking sheet
• Blender or immersion blender

Method

 

Roast the Garlic and Cauliflower:

1. Preheat oven to 400°F (200°C).
2. Place cauliflower florets on a baking sheet. Drizzle with 1 tablespoon olive oil and season with salt and pepper.
3. Slice the top off the garlic head, drizzle with olive oil, wrap in foil, and place on the same baking sheet.
4. Roast for 30-35 minutes, until the cauliflower is tender and the garlic is soft and golden.

Sauté the Onion:

1. Heat the remaining tablespoon of olive oil in a large pot over medium heat.
2. Sauté the diced onion until translucent, about 5 minutes.

Combine and Simmer:

1. Squeeze the roasted garlic cloves from their skins into the pot.
2. Add the roasted cauliflower, vegetable broth, thyme, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 10 minutes.

Blend Until Smooth:

1. Use an immersion blender to puree the soup until creamy. (If using a standard blender, blend in batches and be careful with the hot liquid.)
2. Stir in the plant-based milk and adjust seasoning if needed.

Serve:

1. Ladle the soup into bowls and garnish with roasted garlic cloves, fresh parsley, croutons, or a drizzle of olive oil.

Notes

• Store leftovers in the fridge for up to 4 days.
• Freeze in airtight containers for up to 3 months.
• For a thicker soup, reduce the broth slightly; for a thinner consistency, add more broth as needed.

This Creamy Cauliflower and Garlic Soup is the perfect balance of rich, savory flavors and smooth texture. Share your favorite soup garnishes in the comments or tag us with your homemade creations! 🧄🥣🌱