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International

Roasted cauliflower soup

Vegetarian

Cumin-roasted cauliflower and garlic blended with stock into a naturally creamy, nutty soup without any dairy, finished with lemon and a drizzle of tahini.

Roasted cauliflower soup is an International soup, ready in about 1 hour 5 minutes and made with cauliflower and tahini. It serves 4 and is rated beginner to cook.

Start cooking
Bowl of smooth cauliflower soup with a swirl of green herb oil
Photo: JIP / Wikimedia Commons · CC-BY-SA-4.0
Prep
15 min
Cook
50 min
Total
1 h 5 min
Serves
4
Level
Beginner
Calories
205

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Heat the oven (opens in a new tab) to 220°C (fan 200°C). Toss the cauliflower (opens in a new tab) and garlic (opens in a new tab) with 2 tbsp of the oil, the cumin (opens in a new tab) and half the salt and roast, turning once, until deeply golden.

    A tray of food roasting in the oven
    How it looks · Photo: locrifa on Pexels

  2. Step 2

    Meanwhile, soften the onion (opens in a new tab) in the remaining oil in a saucepan (opens in a new tab) for 8 minutes.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  3. Step 3

    Reserve a few florets for garnish. Add the rest of the cauliflower (opens in a new tab) and the garlic (opens in a new tab) squeezed from its skins to the pan with the stock and remaining salt. Simmer for 10 minutes.

    • 10 min
    • medium-low heat
    Fresh herbs scattered over a finished dish
    How it looks · Photo: Klaus Nielsen on Pexels

  4. Step 4

    Add the tahini (opens in a new tab), lemon juice (opens in a new tab) and pepper (opens in a new tab) and blend until velvety. Serve topped with the reserved florets, toasted almonds (opens in a new tab) and parsley (opens in a new tab).

About this dish

Origin
Not attributed to one place · Origin uncertainA modern home-style soup.Also popular in United Kingdom, United States, Australia
Dish
Lunch · Dinner · Soups
Cooking method
Roasted, Simmered, Blended
Taste
nutty, earthy, creamy, aromatic / warmly spiced
Diet
Vegan · Dairy-free · Low-carb
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · Egg-free · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb
Without the optional extras: No nut ingredientsWorked out from the ingredients. How labels work
Good for
Freezer-friendly · Meal-prep friendly · Budget-friendly
Cook more with
Cauliflower · Tahini · Garlic · Cumin · Onion · Vegetable stock
Techniques
Roasting · Simmering · Wet grinding · Emulsification

Allergens

  • Contains, can be adapted: Tree nutsfrom almonds
  • May contain: Glutenfrom vegetable stock
  • Contains: Sesamefrom tahini
  • May contain: Celeryfrom vegetable stock

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

205 kcal per serving

Calculated

1 serving ≈ 431 g · recipe makes 4

Where the energy comes from

  • Protein 10%
  • Carbohydrate 30%
  • Fat 60%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy205 kcal48 kcal
Protein5.5 g1.3 g
Carbohydrate16.3 g3.8 g
Net carbohydrate11.9 g2.8 g
Sugars5.5 g1.3 g
Added sugars0 g0 g
Fibre4.4 g1 g
Fat14.8 g3.4 g
Saturated fat2.2 g0.5 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium1014 mg235 mg
Salt equivalent2.5 g0.6 g
Vitamins & minerals per serving
Potassium
602 mg
Calcium
95 mg
Iron
2 mg
Magnesium
38 mg
Vitamin A (RAE)
28 µg
Vitamin C
79 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
99 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: almonds, parsley.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Roast until the edges are properly brown — that caramelisation is the main flavour of the soup.

Common mistakes

  • Blending too thick — thin with hot stock or water until it pours from the ladle.

Storage

  • Keeps 4 days chilled; freezes well.

Reheating

  • Reheat gently, thinning with water as it thickens.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

  • Cauliflower, about 800 g, cut into florets1 piece · 600 g
Used in step 1

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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