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ROASTED GARLIC & CAULIFLOWER SOUP
16

ROASTED GARLIC & CAULIFLOWER SOUP

NUTRITION
HEALTHY RECIPES
Feb 02, 2025

ROASTED GARLIC & CAULIFLOWER SOUP

Roasted Garlic & Cauliflower Soup is a creamy, flavourful dish that delivers warmth and nourishment in every spoonful. The natural sweetness of roasted garlic pairs beautifully with the mild earthiness of cauliflower, while coconut milk adds a luxurious, silky texture. This soup is both comforting and nutritious, packed with antioxidants, vitamins and immune-boosting properties. Its rich yet delicate taste makes it ideal as a light meal, an appetiser or a wholesome dinner option. Whether served warm on a chilly evening or enjoyed chilled during the summer months, this soup is a simple yet elegant dish for any occasion.

RECIPE CATEGORY

Soup / Stew, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, European

PREPARATION/TECHNIQUES

One-Pot Wonders, Roast, Simmer

OCCASION/HOLIDAY

Autumn, Winter, Comfort Food, Family Dinner, Light Lunch, Detox Meals

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Gluten-Free, Low Sodium, Healthy, Quick & Easy

DISH TYPE

Soup / Stew

INGREDIENTS

The following are the ingredients which we need to prepare this roasted garlic & cauliflower soup.

  • 100g cauliflower florets
  • 2 cloves garlic, roasted
  • 100ml vegetable broth
  • 50ml coconut milk (or cream)
  • Salt and pepper, to taste

FULL NUTRITIONAL INFORMATION (Per Serving)

  • Calories: 120 kcal
  • Protein: 3g
  • Carbohydrates: 10g
  • Fats: 7g
  • Fibre: 3g
  • Sodium: 140mg

PREPARATION

  • Roast The Garlic: Preheat the oven to 180°C (350°F). Wrap the garlic cloves in foil and roast for 15 minutes until soft and fragrant.
  • Sauté The Cauliflower: Heat a saucepan over medium heat, add a splash of oil and sauté the cauliflower for 3-4 minutes until slightly golden.
  • Add Broth And Simmer: Pour in the vegetable broth and bring the mixture to a gentle simmer. Cook for 10 minutes until the cauliflower is tender.
  • Blend Until Smooth: Add the roasted garlic to the saucepan and use an immersion blender to purée the soup until creamy. If using a standard blender, allow the soup to cool slightly before blending.
  • Incorporate The Coconut Milk: Stir in the coconut milk and let the soup heat through for 2 minutes. Season with salt and pepper to taste.
  • Serve And Enjoy: Pour into a serving bowl and garnish with fresh herbs, toasted seeds or a drizzle of olive oil.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

Here are some tips to help you prepare this roasted garlic & cauliflower soup.

  • Creamier Texture: Use more coconut milk for an ultra-smooth consistency.
  • Deeper Flavour: Roast the cauliflower along with the garlic for a richer taste.
  • Balanced Acidity: A squeeze of fresh lemon juice enhances the overall flavour.
  • Extra Thickness: Blend in a handful of cooked white beans or potatoes for a heartier soup.
  • Garnishing Ideas: Sprinkle with toasted almonds, sunflower seeds or chopped parsley.
  • Serving Suggestion: Pair with crusty bread or a fresh side salad for a satisfying meal.
  • Spice It Up: Add a pinch of smoked paprika, cayenne or cumin for warmth.
  • Chilled Summer Option: Serve cold with a swirl of coconut yoghurt for a refreshing variation.

VARIATIONS

  • Spiced Version: Add turmeric or curry powder for an earthy depth of flavour.
  • Protein Boost: Stir in cooked chickpeas, quinoa or tofu for added nutrition.
  • Nutty Flavour: Blend in a spoonful of cashew or almond butter for a creamy, rich taste.
  • Low-Carb Alternative: Swap cauliflower for roasted courgette or celeriac.
  • Extra Veggies: Mix in roasted carrots, bell peppers or spinach for more nutrients.
  • Cheesy Twist: Sprinkle nutritional yeast for a dairy-free umami boost.
  • Crunchy Topping: Garnish with roasted chickpeas or croutons for added texture.
  • Herb Infusion: Stir in fresh basil, thyme or rosemary for a flavourful aroma.

PREPPING AND STORAGE

  • Fridge: Store in an airtight container for up to 3 days. Reheat gently over low heat while stirring.
  • Freezer: Freeze in portioned containers for up to 2 months. Thaw overnight in the fridge and reheat before serving.

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