Roasted Cauliflower Soup


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Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4
Calories: 184 per serving
Percent from Fat: 41%
Cusine: American
Course: Soups - Side, Soups - Meal
Diet: Vegetarian
Food as MedicineSM Ingredient: Cauliflower

Food as MedicineSM Tip

Cauliflower helps lower "lousy" LDL cholesterol in two ways. First, it's an excellent source of fiber, which sweeps away LDL. And second, cauliflower contains IC3, a phytonutrient that helps lower the liver's production of one of the main carriers of bad cholesterol by over 50 percent.

Culinary Taste Tip

Add the spice turmeric to the cauliflower while it bakes. It adds flavorful depth and helps improve osteoarthritis pain.

Culinary Technique Tip

Do not wash fresh cauliflower prior to storing. Keep in the refrigerator, with stem side down. Store in a perforated plastic or brown bag or loosely wrap to avoid accumulation of moisture which speeds deterioration.


1 large yellow onion, chopped
2 tablespoons ChefMD extra virgin olive oil, divided
2½ cups vegetable broth, such as Imagine brand
1 head cauliflower, cut into small florets or chunks
2½ teaspoons ground cumin, divided
1 teaspoon dry mustard
½ teaspoon turmeric
¼ teaspoon coarse sea salt or kosher salt
16 ounces extra firm tofu, cut into small chunks
¼ cup chopped chives
2 teaspoons shredded lemon peel (optional)


Heat oven to 400°F. Sauté onion in 1 tablespoon of the oil in a large saucepan over medium heat 5 minutes. Add broth; simmer 10 minutes or until onion is tender. Remove from heat; let cool while roasting cauliflower.

Meanwhile, place cauliflower on a rimmed baking sheet. Drizzle remaining 1 tablespoon oil over cauliflower. Combine 2 teaspoons of the cumin, mustard, turmeric and salt; sprinkle over cauliflower. Toss well and spread into a single layer. Roast 20 minutes or until cauliflower is tender.

Add half of the broth mixture and half of the roast cauliflower to blender container. Cover*; blend until smooth. Return to same saucepan. Repeat with remaining broth mixture and roast cauliflower. Heat through over medium-high heat. Sprinkle remaining 1/2 teaspoon ground cumin over tofu; stir into soup and heat through. Ladle into shallow bowls; top with chives, and, if desired, lemon peel.

* Note: take the round feed tube out of the top of the blender so that when blending hot liquid, steam does not build. Hold a thick towel over the top while blending to prevent the hot liquid from spurting out.


Chive flowers may replace the chopped chives.

Nutritional Analysis

Total fat (g): 8.73. Fat calories (kc): 75.56. Cholesterol (mg): 0. Trans fatty acids (g): 0. Saturated fat (g): 1.15. Polyunsaturated fat (g): 1.46. Monounsaturated fat (g): 5.14. Fiber (g): 4.77. Carbohydrates (g): 15.9. Sugars (g): 6.94. Protein (g): 12.48. Sodium (mg):592.19. Calcium (mg) 114.17.

Comments on Roasted Cauliflower Soup

From: jamielovesbob

LOVED the flavor of this soup and it was SO easy to make. My husband wasn't wild about the consistency due to the tofu so I think I will skip that next time and add a bit more broth for a more soup like soup or... I could experiment with silken tofu? Not sure what would happen if I used that to change the consistency but keep the protein of the tofu. Any thoughts anyone?

From: slcash

you could take the doc's suggestion and use chicken instead of Tofu...unless you are Vegan

From: fit4teen

I really like this soup. I left out the tofu, actually I forgot to add it, but it still came out delicious. The only problem it did not come out smooth as I would have like it to be.

From: Fat_lady

I made this but I added carrots and mushrooms no tofu and I used a little quinoa it came out ok

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