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    Home » Paleo » Roasted Cauliflower Soup with Spicy Pumpkin Seeds

    Roasted Cauliflower Soup with Spicy Pumpkin Seeds

    Published: Sep 21, 2019 · Modified: Jan 11, 2020 by Elaine · This post may contain Amazon affiliate links · As an Amazon Associate I earn from qualifying purchases. This blog generates income via ads · 10 Comments

    Jump to Recipe Print Recipe
    A blue mug of Roasted Cauliflower Soup with sage leaves

     This roasted cauliflower soup is naturally rich and creamy, without the addition of cream or cheese. It's a warm bowl of velvety soup for a cool day. Keto. 

    Roasted Cauliflower Soup garnished with sage leaves and pepitas

    This roasted cauliflower soup is a warm hug on a cool day! It's velvety smooth, thick and creamy without any cream!  You're going to love this low-carb soup that's full of essential vitamins and minerals.

    It was a little cooler out on market day this week, and the thought of colder days on the horizon made me think it was time to get out the soup pot.

    With farm markets overflowing with seasonal produce, I decided it was time to scoop it up and preserve it. These huge heads of cauliflower were calling to me, so I bought two and lugged them around the rest of the market while I filled my bags with fall produce.
    Roasted Cauliflower Soup |www.flavourandsavour.com #cauliflower, #harvest-soup

    Why make your own soup instead of just opening a tetrapak or a can?

    • Making soup is so simple, even for a beginning cook. Chopping and prepping the vegetables does take a bit of time, but most soups do not need to simmer for hours on the stove top.
    • Besides being simple to make, you get to control what's in it your food, knowing what you've added, or what has not been added.
    • Not only that, but you can tailor-make your soup according to your family's likes, or in the case of kids . . . dislikes. You can make a whole meal around a simple bowl of soup, or it can just be an after-school pick-me-up.

    You'll love this creamy dairy-free soup and wonder why you don't make it more often! So easy, so good! Here's what you'll need to make it.

    Ingredients for Roasted Cauliflower Soup

    • cauliflower:  a large head
    • olive oil: extra virgin, as always
    • onion: yellow
    • leek: white and light green parts only
    • garlic: because everything is better with garlic
    • celery: a couple of stalks for that natural salty flavour
    • chicken broth:  or vegetable broth

    a head of caulliflower and florets

    You don't need an Instant Pot to Make this Cauliflower Soup

    This soup does not take long to make. Here are the simple steps.

    1. First, wash the cauliflower, remove the outer leaves, but leave most of the core. Separate it into florets, toss with a little olive oil and spread it out on a baking sheet. Roast it in the oven.
    2. While it's roasting, chop the onion, garlic, leek and celery. Sauté it in a heavy-bottomed pot until translucent but not browned.
    3. When the cauliflower is fork tender, remove it from the oven and add it to the soup pot, stirring to coat with the sautéed aromatics.
    4. Next, add the broth and water (or use all broth) and simmer for 5 minutes or so. Check the seasoning and add salt if it needs it.
    5. Transfer in batches to a blender and purée until smooth and velvety. Ladle into bowls.
    6. Finally, garnish with spiced pumpkin seeds, toasted sage leaves, or bacon bits and chives. Try it with pesto and fresh basil leaves!

    Roasted Cauliflower Soup in a red bowl

    Choose local cauliflower for this Roasted Cauliflower Soup if you can

    Choosing to purchase in-season, locally grown vegetables for your soup will provide more nutrients than those that were picked days before and shipped long distances.

    Eating seasonally usually means that your produce has the most vitamins, minerals and antioxidants.

    Fresh produce picked in season simply tastes better, too.

    And don't forget:  you're supporting local farmers and producers at the same time.

    Besides reducing your food bill, you can get yourself organized and stock your freezer for those busy weeknights ahead. Double the recipe and freeze half for another day.

    Roasted Cauliflower Soup with Basil and Pesto

    Is it really necessary to roast the cauliflower before tossing it in the soup pot?

    YES. Roasting makes the cauliflower in this soup is delicately sweet. Science explains this sweetness easily. Roasting at a high temperature causes the natural sugars in vegetables to caramelize and the proteins to brown.

    You can increase the caramelization by increasing the surface area of the vegetables exposed to the heat. More simply put, don’t pile the veggies on top of each other.

    Space them out.

    Make sure they aren’t touching their neighbour. (It reminds me what I used to tell my first graders: respect each other’s personal space. Remember your bubble. Move away from your neighbour a little).

    You can also increase the browning by increasing the heat. In this case, you don’t want the cauliflower to brown too much, as you want the soup to have a creamy colour, so it's best to use a moderate oven.

    Roasted Cauliflower Soup with Spicy Pumpkin Seeds in a blue mug

    Enjoy this Roasted Cauliflower Soup as is, or try these options:

    • make it a meal by stirring in some crab meat or smoked salmon.
    • make it vegetarian by substituting vegetable broth for the chicken broth. In this case, you may want to add a teaspoon or so of dried thyme to increase the depth of flavour.
    • keep it dairy-free by omitting the parmesan and cream.
    • make it Keto by using bone broth, garnish with crispy bacon bits
    • garnish it by adding some crunch with spiced pumpkin seeds and/or toasted sage leaves or any of these 20 Healthy Soup Topping Ideas 
    • make it fun! Try these Roasted Cauliflower Soup Shooters as a party appetizer!

    Spice it up! Try this Slow Cooker Moroccan Harissa Cauliflower Soup, too. With exciting flavours from warm North African spices, it's vegan, paleo, Whole30 and keto approved.

    Roasted Cauliflower Soup with Spicy Pumpkin Seeds |www.flavourandsavour.com #harvestsoup #cauliflower #pepitas

    Roasted Cauliflower Soup with Spicy Pumpkin Seeds

    This roasted cauliflower soup is naturally rich and creamy, without the addition of cream or cheese. It's a warm bowl of velvety soup for a cool day.
    Print Pin Rate
    Course: Soup
    Cuisine: Canadian, American
    Prep Time: 15 minutes
    Cook Time: 30 minutes
    Total Time: 45 minutes
    Servings: 4
    Calories: 146kcal
    Author: Elaine
    Prevent your screen from going dark

    Ingredients

    • 1 head cauliflower sliced, including the core
    • 2 tablespoon olive oil extra virgin, divided
    • ½ yellow onion diced
    • 1 leek white and light green parts only, sliced thinly
    • 1 clove garlic chopped
    • 2 stalks celery diced
    • 1 teaspoon salt
    • 1 cup organic chicken broth or vegetable broth or bone broth
    • 2 ½ - 3 cups water
    • ¼ cup pumpkin seeds toasted, then tossed with ½ teaspoon smoked paprika for garnish
    • fresh thyme or sage leaves for garnish

    Instructions

    • Heat oven to 350°F. Place the cauliflower florets on a baking sheet, drizzle with a little olive oil and roast until tender, about 15 - 20 minutes. Watch carefully to prevent too much browning.
    • In a large, heavy-bottomed pot, heat the oil until hot. Sauté the onion, leek, garlic, and celery until soft but not browned.
    • Add the salt, then add the roasted cauliflower and toss until it is completely coated with the onion mixture. Cook for another 2 minutes.
    • Add the chicken broth and water. Bring to a boil, then simmer for 5 minutes or until cauliflower is starting to break down. Purée in a blender until smooth.
    • Pour back into the pot and reheat to a simmer. If desired, gently stir in crab or smoked salmon OR add optional parmesan cheese and cream. Serve hot. Garnish with spicy pumpkin seeds, toasted sage leave, bacon bits, a swirl of pesto, or fresh basil.

    Notes

    Optional additions:
    • 1 tablespoon grated Parmesan cheese
    • 2 tablespoon heavy cream
    • ¾ to 1 cup fresh crab meat or smoked salmon
    I tested this recipe using coconut oil instead of olive oil. I could definitely taste the coconut oil in the finished soup. If this wouldn't bother you, feel free to substitute. I preferred the olive oil option.

    Nutrition

    Calories: 146kcal | Carbohydrates: 13g | Protein: 5g | Fat: 10g | Saturated Fat: 1g | Sodium: 895mg | Potassium: 591mg | Fiber: 4g | Sugar: 5g | Vitamin A: 461IU | Vitamin C: 74mg | Calcium: 66mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @enessman or tag #flavourandsavour!
    SAVE THIS TO ONE OF YOUR PINTEREST BOARDS and connect with me on Pinterest! I’m always finding new tasty recipes to pin. Subscribe to my weekly newsletter and never miss a recipe!

    A blue mug of Roasted Cauliflower Soup with sage leaves

    This recipe was originally published in 2014. It has been updated with new information and photos.

    This post contains affiliate links. If you click on any of the affiliate links and make a purchase within a certain time frame, I’ll receive a small commission. The commission is paid by the third party, not by you. I am a participant in the Amazon Services LLC Associates Program. It’s an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

    More Paleo Recipes

    • Asian Pear Slaw with Ginger and Lime
    • Honey-Dijon Glazed Salmon in Foil
    • Honey Balsamic Roasted Acorn Squash and Brussels Sprouts
    • No-Bake Chocolate Peanut Butter Bars

    Reader Interactions

    Comments

    1. Dee

      September 27, 2019 at 2:43 pm

      5 stars
      So thick and creamy! Love it. Hard to believe there's no added cream in it. I froze half for another day.

      Reply
    2. Julia Butler Kelly

      November 05, 2018 at 10:08 am

      Could I substitute something else instead of celery? Looks yummy and the topping of fresh crab or smoked salmon.... Can't wait to try it

      Reply
      • Flavour & Savour

        November 05, 2018 at 10:13 am

        Hi Julia,
        You could just leave it out, or add a grated carrot instead (although that may change the taste slightly.) Celery adds a natural salty flavour, so if you do leave it out, taste it while you're cooking to see if the soup needs a little extra salt. I hope this helps! I LOVE this soup--so creamy!

        Reply
    3. Don Orwell @ SuperfoodsToday

      October 11, 2014 at 6:18 am

      5 stars
      Great thick soup!! It reminds me to eat more roasted veggies, I always forget such meal ideas. Roasted eggplant, red peppers and garlic are my favourite.

      Reply
      • Flavour & Savour

        October 11, 2014 at 8:08 am

        I love roasted vegetables! Roasting brings out their natural sweet flavour. It really does make a difference in this cauliflower soup. Great concept for your blog, by the way!

        Reply
    4. Ceara @ Ceara's Kitchen

      October 07, 2014 at 8:12 am

      This soup looks so creamy, comforting and delicious! I love that you roasted the cauliflower! Hehe, and you made me laugh with the 'soup nazi' comment - Seinfeld is one of my favorite shows! Pinned!

      Reply
      • Flavour & Savour

        October 07, 2014 at 8:17 am

        It's too bad that we only have reruns of Seinfeld now! Love your motivating blog!

        Reply
    5. Amanda @ Cookie Named Desire

      October 06, 2014 at 11:53 am

      Yum! This sounds great! I love the flavor combination and it just sounds like something I would love to make on a chilly day and eat while I binge on Netflix!

      Reply
      • Flavour & Savour

        October 06, 2014 at 12:54 pm

        Just visited your site--beautiful! Those Bergamot cookies grabbed my attention right away.

        Reply

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    Welcome! I'm Elaine

    I create delicious gluten-free recipes that everyone can make. I’m here to show you that gluten-free eating doesn’t have to be complicated! I’ll help you make healthy meals that you’ll want to share with family and friends. About Me!

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