This vegan soup gets a toasty taste by roasting the cauliflower first. Oat milk and a peeled russet potato make it thick and smooth without any dairy. An immersion blender or regular blender can turn it silky. Serve it with a protein source for a balanced meal.
Active time: 60 minutes | Total time: 1 hour 5 minutes
Ingredients
- 1 medium cauliflower head (about 588 g)
- 2 Tbsp olive oil, split
- 4 whole garlic cloves
- ½ tsp freshly ground black pepper
- ¼ tsp salt
- 1 medium onion, chopped
- 4 cups low‑sodium vegetable broth
- 1 medium russet potato (≈213 g), peeled and diced
- 1 bay leaf
- 1 cup unsweetened oat or hemp milk
- ½ tsp ground nutmeg
- 1–2 Tbsp fresh lemon juice
- 2 Tbsp chopped parsley for topping
Directions
1. Heat the oven to 400 °F (204 °C). Cut the cauliflower into bite‑size pieces and slice the thick stalk thinly. Toss the florets and garlic with 1 Tbsp olive oil, a pinch of salt and pepper on a baking sheet. Roast until dark brown spots appear, about 30 minutes.
2. While the cauliflower roasts, warm the remaining olive oil in a large pot over medium heat. Add the chopped onion and cook, stirring, until it turns translucent and starts to brown, roughly 5 minutes.
3. Move the roasted cauliflower and garlic into the pot. Keep aside about ½ cup of the smallest browned pieces for garnish later. Pour in the vegetable broth, add the diced potato and the bay leaf. Bring to a gentle boil, then lower the heat, cover, and simmer until everything is very soft, about 25 minutes.
4. Remove the bay leaf. Stir in the oat milk, then blend the soup directly in the pot with an immersion blender until smooth. (If you use a regular blender, blend in batches and vent the lid a little.) Add the nutmeg and lemon juice. If the soup is too thick, thin it with warm water.
5. Ladle the soup into bowls. Sprinkle the reserved roasted cauliflower pieces and chopped parsley on top.
Serves: 4 (about 2 cups each)
Nutrition (per serving)
Calories 174 • Fat 8 g (Sat 1 g) • Carbs 24 g • Fiber 5 g • Protein 5 g • Sodium 356 mg
Key nutrients: Potassium ≈ 800 mg, Iron ≈ 7 %, Vitamin C ≈ 130 %, Calcium ≈ 15 %.