Creamy Cauliflower and Roasted Garlic Soup

Amanda Filipowicz, CNP, BES
Cauliflower and roasted garlic soup

If you are looking for a warming, flavourful and easy soup to make look no further. Cream soups are my favorite, mainly because of the ease there is in making them. Throw stuff in a pot and blend it up and the meal is ready for breakfast, lunch or dinner – heck even a snack.

This soup is immune-boosting and heart protective. A great source of antioxidants, phytonutrients, manganese, Vitamin C, K, B6, and Folate. It is also very versatile. Although I did it with white cauliflower, it can be done with purple or yellow as well.

Cauliflower and roasted garlic soup for lunch
Cauliflower and roasted garlic soup
Cauliflower and roasted garlic soup with toasty

If you don’t have to much time on your hands, this is a great soup to throw together quickly, especially if you are also baking something in the oven at the same time. The toast pieces add a great difference of texture, though if you would prefer to keep it gluten-free, you can always add in the chopped parsley and some chopped up toasted and seasoned walnuts of peanuts.

Adding some extra cracked pepper over top before serving is also a great way to add a bit of texture and a spicy flavor punch to the soup. Black Pepper is fantastic for maintaining proper digestion, it also aids in improving brain function and is a powerful antioxidant.

This is a phenomenal soup to make for any season and it can be made vegan and paleo-friendly.

Cauliflower and roasted garlic soup simple to make
Cauliflower and roasted garlic soup for lunch

Creamy Cauliflower & Roasted Garlic Soup

Cauliflower and roasted garlic combine brilliantly into this soup. Perfect for a rainy day, it will warm you right up. 
Pin Rate
Course: Soup
Cuisine: Healthy, Paleo, Polish
Keyword: cauliflower soup
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 6 servings
Calories: 102kcal


  • 1 head cauliflower organic
  • 1 bulb garlic organic
  • 4 cups vegetable stock or bone broth
  • 1 tbsp extra virgin olive oil
  • 1 tsp salt
  • 1 tsp fresh cracked pepper


  • 1 tbsp mascarpone

Toasted bread


  • Let the oven preheat at350F. Cut off the top of the garlic bulb exposing a bit of each of the cloves. Place the clove onto aluminum foil. Add the olive oil over top and gentle and firmly close the aluminum foil around the bulb.
  • Place the covered bulb on a trap and into the oven and let it bake for between 35-40 minutes.
  • Place the stock and cauliflower into a pot 20 minutes into the garlic baking. Bring the stock to a gentle boil over medium and turn the temperature onto low medium and let the cauliflower cook for 15-20 minutes. You want the stock of the cauliflower to be soft enough to be smushed by a fork. Turn off the heat.
  • Take the garlic out of the oven and let it set for 5 minutes to cool.
  • Using a spoon or knife press down on the garlic and press out the roasted, soft cloves. They should be a lovely golden caramelly colour.
  • Add the garlic to the soup. If you wish to add mascarpone do it at this point as well. Add the salt and pepper, if you need more you can always add some afterwards. Blend all the ingredients together with a hand blender or in a blender until smooth and creamy.
  • Serve as is, with parsley, or toasted bread pieces.


Calories: 102kcal | Carbohydrates: 10g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 1072mg | Potassium: 293mg | Fiber: 2g | Sugar: 3g | Vitamin A: 370IU | Vitamin C: 46.2mg | Calcium: 30mg | Iron: 0.7mg
Tried this recipe?We’d love to see how it turned out! Mention @holistic_kenko or tag #holistickenko
Cauliflower and roasted garlic soup parsely

Leave a Reply


Notify of

© 2013-2022 Holistic Kenko Inc.

Scroll To Top