Roasted Garlic Cauliflower Soup

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  • 1 large or 2 small head(s) of cauliflower, broken up into florets (about 8 cups)
  • 1 medium onion or 1 large leek, chopped (about 2 cups)
  • 1 garlic bulb (10-15 cloves)
  • 4 cups vegetable or chicken broth
  • 1 can full-fat coconut milk
  • ¼ teaspoon pink Himalayan or sea salt
  • 1 Tablespoon curry powder
  • ¼ teaspoon cayenne pepper
  • 3 Tablespoons olive or avocado oil
  • Juice of ½ lemon


  • Substitute 1 of the small cauliflower heads with 1 cooked potato or other root vegetable
  • Add in additional cooked veggies (e.g., broccoli, carrots, celery, etc.) and don’t blend
  • For less fat, substitute an additional cup of broth/water for the coconut milk
  • Substitute ¼ teaspoon nutmeg or 1 tablespoon turmeric for the curry powder
  • Garnish soup with roasted pumpkin/sunflower seeds/almonds


  1. Preheat oven to 400F. In a large bowl, toss cauliflower pieces with olive/avocado oil, garlic, and onion/leek. Spread out on a baking sheet lined with parchment paper or lightly oiled and sprinkle with salt.
  2. Bake in preheated oven for about 30-35 minutes or until cauliflower edges are brown.
  3. Transfer roasted veggies to a large pot, add in vegetable/chicken broth, curry powder, and cayenne pepper. Bring to a boil. Reduce heat and let simmer for about 10-20 minutes until cauliflower has softened. Add in a little bit of filtered water to cover the cauliflower if needed.
  4. Puree the soup in the pot using an immersion blender, or transfer to a blender and puree in batches, adding in the coconut milk. When ready to serve, add the lemon juice.
  5. Serve warm garnished with nuts/seeds (if desired) and enjoy!


Makes 4 bowls of soup. Per bowl (based on using leek, vegetable broth, & avocado oil):

Calories: 386 |
Total Fat: 30 g |
Total Carbohydrate: 27 g |
Dietary Fiber: 6 g |
Protein: 7 g

Ingredient Highlights

Avocado oil supports heart and eye health and neutralizes free radicals that can contribute to heart disease and diabetes. 

Cauliflower is a healthy cruciferous vegetable that’s high in fiber. It’s loaded with nutrients including vitamins C, K, and B6, and potassium. 

The high beta-carotene content of cayenne pepper has been found to increase immunity and help reduce symptoms in asthma.

Coconut milk is made from the flesh of mature coconuts and is naturally sweet and creamy. It contains lauric acid, which has antimicrobial and anticancer properties and can help fortify immune function. 

There are over 300 varieties of garlic grown around the world. It is considered both a vegetable and an herb and is clinically proven to support the immune system.

Leeks are an excellent source of several nutrients, including vitamin C, calcium, and vitamin K. A single leek contains 46% of the RDA for vitamin K and 14% of the RDA for vitamin C. 

Enzymes in fresh lemon juice accelerate the digestive process. Even though lemon juice is acidic, it actually has an alkalizing effect on the body.


  1. Just finished purchasing the few ingredients I didn't have to make this soup. Going to make it for a quiet, sane New Yrs Eve to start the year out right. Sounds absolutely delicious. & right on time: we're finally getting some real winter weather this weekend! Thanks for sharing, Katrina! Happy Holidays!

    • Hello Richard, we are happy to know that you will be making this Roasted Cauliflower Soup. We would love to hear how it turns out. We agree it is the perfect way to ring in the New Year and this winter weather. Enjoy! Happy New Year to you!!!!!

  2. I had everything on hand to make this soup in the original format (no substitutions). It was delicious and quite hearty. I agree that the squeeze of lemon on top is the perfect finishing touch as were a sprinkle of lightly toasted sunflower seeds. Will be making it again. Thanks Katrina!!

    • Yay! I'm so happy that you are enjoying them, Leticia. If you ever have recipe requests or ideas, please reach out. Sending you much love and health.

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