Roasted Cauliflower Soup

Roasted Cauliflower Soup

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CauliSoupBlogHELLO Fall! I have missed you.

I’ve missed being able to wear jeans.

I’ve missed wearing tall socks and boots.

I’ve missed cooler evenings and roasting marshmallows in the fire pit.

I’ve especially missed eating foods that warm me from the inside out, like hot cereals and soup! It’s just been too hot for that,,,,until now. 

Have you ever paid attention to what your body craves during the seasons? Or what about when you eat food that isn’t aligned with the seasons? Let me give you an example. Drinking a freezing cold smoothie in middle of Winter will only make you colder and eating a big bowl of hot chili in the middle of Summer can make you so hot, you can become uncomfortable. Although both foods are good, it may not be timed quite right for when your body actually needs it.

That is because our seasons actually provide a backdrop for the types of foods our body needs. This is called Food Energetics.  When it’s hot outside, it is beneficial to take advantage of cooling fruits and lighter greens in the summertime, when they are at their peak in harvest. At the same time, autumn harvest vegetables and spices such as deeply rooted carrots and squashes, or ginger and garlic grow more abundantly in the latter seasons, and add warmth to the body.

This chart from is a quick and easy infographic of what category different foods fall in to .

Image from:

Image from:

This Creamy Cauliflower Soup was made recently at the tail end of Summer but at the beginning of this root vegetables harvest season. Originally, I had planned on using it for a salad but when a cooling system passed through Tulsa, our temperature dropped about 20° and left me craving a comfort soup.  Thankfully, my kids all LOVE soup so it was a “win” for everyone. Best of all, it was one of the easiest soups I ever made!

Easy, seasonal and nutritious? YES PLEEZ!

This is how easy it is………

Turn on your oven to 375°. Add 2TB coconut oil to a baking dish and put in the oven to melt then add vegetables you are roasting. For this soup, I used 1 head of cauliflower (although I think I’ll use 2 next time), 1 medium to large onion , 2 parsnips, 3-4 cloves garlic (you can never really use too much garlic) and spices.

roasted veggies

Let them roast about 25-30 minutes.

Remove from oven. Puree veggies, add to stock pot with broth, heat and season. Make it a little creamier, by adding a cup of coconut milk or  top with a dollop of dairy free sour cream.

Roasted Cauliflower Soup (dairy free)




Yield 6 -8

Creamy cauliflower soup infused with flavors from roasted parsnips and garlic .


  • 2 TB. coconut oil
  • 1 head cauliflower, cut into chunks (about 3-4 cups)
  • 2 parsnips, peeled and roughly chopped
  • 1 large onion, peeled and roughly cut
  • 4-6 large garlic cloves, peeled
  • 1/2 tsp. cumin
  • 1/2 tsp. paprika
  • 1 tsp. salt
  • 1 tsp. pepper
  • 4 C. vegetable stock
  • Dairy-free sour cream (I used Tofutti)
  • vegan cheese, pumpkin seeds, diced roasted red peppers, roasted shitake or topping choice
  • drizzle of olive oil
  • olive oil


  1. Preheat oven to 400°
  2. Place coconut oil in roasting pan then melt in oven.
  3. Add vegetables pan and sprinkle in cumin & paprika. Stir to distribute oil.
  4. Roast 25-30 minutes.
  5. Meanwhile, bring vegetable broth to simmer in stock pot. Add salt and pepper.
  6. Once vegetables have roasted, transfer to a blender (half batch at a time) and puree until smooth. Pour into broth and repeat with remaining vegetables.
  7. Bring to a low simmer and add additional seasonings or sour cream if desired.
  8. Ladle soup into bowls and drizzle with olive oil and add any additional toppings of choice.

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Roasted Cauli Soup Collage

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