Wholesome Roasted Cauliflower Soup
Wholesome Roasted Cauliflower Soup blends caramelized cauliflower and onions with warm cumin, coriander, and turmeric for a gently spiced, earthy flavor. Potato gives the soup a smooth, velvety body, while crushed garlic deepens the aroma and sliced almonds add a toasty crunch on top. Serve it for a cozy lunch or a light dinner on cool evenings.
- Prep10 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Wholesome Roasted Cauliflower Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 25
- Heart Health
- 80
- Metabolic
- 43
- Digestive
- 21
- Inflammatory
- 24
- Performance
- 48
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C).
- 2
Arrange the cauliflower and onion on a baking sheet. Drizzle with olive oil, season with cumin, coriander, salt, and pepper, and toss to coat.
- 3
Roast the vegetables in the preheated oven until the cauliflower is browned and cooked but still firm, about 25 minutes.
- 4
Meanwhile, melt the butter in a large saucepan over low heat. Add the garlic and cook until fragrant, about 3 minutes. Stir in the potato and turmeric. Pour in the stock, raise the heat to medium, and bring to a simmer. Cover and cook until the potato is soft, about 10 minutes.
- 5
Set aside 1 cup of the roasted cauliflower for topping. Add the remaining cauliflower and onion to the soup and return it to a simmer. Cook for 5 minutes to let the flavors meld. Puree with an immersion blender or food processor until the soup is smooth. Adjust the seasoning to taste.
- 6
Toast the almonds in a dry skillet over low heat, stirring occasionally, until golden.
- 7
Ladle the soup into bowls and top with the reserved cauliflower and toasted almonds.
- Calories 372.75 kcal Moderate 19%
- Protein 5.63 g Moderate 11%
- Carbohydrate 43.48 g 16%
- Total Fat 18.54 g High 24%
- Saturated Fat 5.19 g High 26%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.51 mg Moderate 5%
- Sodium 681.15 mg High 30%
- Dietary Fiber 6.52 g Good Source 23%
- Total Sugars 4.75 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 221.94 mg Moderate 17%
- Iron 2.59 mg Moderate 14%
- Potassium 575.14 mg Moderate 12%
- Vitamin A 4.75 mcg Low Source 1%
- Vitamin C 97.84 mg Good Source 109%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Wholesome Roasted Cauliflower Soup is made with 13 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Black Pepper, Cauliflower, Garlic, and Ground Coriander. Each serving provides about 372.75 kcal, and is a good source of fiber.
Recipe Questions
- What is Wholesome Roasted Cauliflower Soup made of?
- The main ingredients are Black Pepper, Cauliflower, Garlic, Ground Coriander, Ground Cumin. The full list of 13 is above.
- How long does it take to make Wholesome Roasted Cauliflower Soup?
- About 40 mins in total: 10 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 372.75 kcal. The full nutrition breakdown is above.
- Is Wholesome Roasted Cauliflower Soup easy to make?
- This recipe is rated easy, with 13 ingredients and 7 steps.
- Is Wholesome Roasted Cauliflower Soup healthy?
- Wholesome Roasted Cauliflower Soup has an easyChef Pro health score of 51/100. Per serving, it provides 372.75 calories and 5.63 g of protein, or 11% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 681.15 mg (30% of the Daily Value) and saturated fat at 5.19 g (26% of the Daily Value). It contains Tree Nuts, Milk, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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