This roasted cauliflower soup has a beautiful nutty flavor and irresistible creamy texture, and it will remind you of delicious Eastern Mediterranean food.

The recipe is easy to make with a few ingredients. You can have it as a delightful appetizer or as a nourishing main course with crispy pita bread, olives, and a side of choice.

Unlike most cauliflower soup recipes that use butter, cheese, or cream, we use creamy-dreamy tahini to give character and substance to this delicious recipe.

creamy cauliflower soup with olives and olive oil

Dietary Note: this recipe is suitable for a vegetarian, vegan, and gluten-free diet.

Don’t have time to read the full blog post? JUMP TO RECIPE HERE!

What is Roasted Cauliflower Soup?

cauliflower soup with a floret of roasted cauliflower and a spoon

Traditional cauliflower soup is often made with butter, cheese, heavy cream, and nutmeg.

While that’s a delicious way of making cauliflower soup, as we tested and tried the recipe, the soup wasn’t a “hell yes” for us. We weren’t excited to share it with you!

We were tired of the usual butter-nutmeg-cauliflower combination and reliance on not-so-healthy ingredients like butter and cream.

So we developed an entirely new recipe with delicious and wholesome Eastern Mediterranean staples like creamy tahini, fragrant cumin, garlic, fresh lemon juice, and heart-healthy extra virgin olive oil.

cauliflower soup with extra virgin olive oil and roasted cauliflower in a white bowl

Recipes like our whole roasted cauliflower, roasted cauliflower salad, and lentil cauliflower salad were a massive inspiration because you guys seem to love them and because they are nutritious and flavorful.

If you like the very mild cumin aroma, nutty flavor, and irresistible creaminess of hummus, stuffed eggplant, and tahini salad, you will love this naturally vegan cauliflower soup.

Also, like most of our velvety-smooth soup recipes – think of our Turkish lentil soup, butternut squash soup, sweet potato soup, and carrot ginger soup – this recipe is ridiculously easy to make in 3 simple steps.

Ingredients & Substitutions for Cauliflower Soup

Ingredients for cauliflower soup

Quantities are in the recipe box at the bottom of the page.

Cauliflower

Use a large head of fresh cauliflower if you can. It has a richer flavor than frozen cauliflower, producing a denser and creamier soup.

If you use frozen cauliflower, we recommend reducing the amount of vegetable broth by half a cup (so from 3 cups down to 2 1/2).

Extra virgin olive oil

We recommend extra virgin olive oil because it has a richer and fruitier flavor than regular olive oil.

Also, its heart is healthy and stable at high temperatures thanks to its high polyphenol content that protects it from oxidation.

Onion

Use white or yellow onion. Substitute a large shallot for the onion.

Garlic

We use fresh garlic. You can grate, mince, or press the garlic.

Cumin

Ground cumin has a fragrant, earthy, and slightly citrusy aroma that goes wonderfully with cauliflower.

The soup won’t taste too much of cumin and we are sure you’ll love it combined with the other ingredients.

Vegetable broth

That’s our liquid of choice for blending the cauliflower.

Tahini

Tahini or tahina (طحينة in Arabic) is an Eastern Mediterranean, Levantine, and Middle-Eastern sesame seed paste with a rich, nutty flavor and a creamy texture.

It’s naturally vegan, gluten-free, and packed with healthy fats and minerals. In this recipe, tahini is the perfect substitute for butter, cheese, and cream.

We recommend choosing a tahini made with 100% hulled sesame seeds, a runny consistency, and light color for best results.

Try to avoid dark and dense tahini because it can be bitter.

Lemon juice

Freshly squeezed lemon juice adds brightness and freshness and elevates the other flavors.

Parsley

We recommend flat-leaf parsley, the variety that is commonly used in Mediterranean recipes, with cauliflower.

Other fresh herbs you can use are fresh cilantro and curly parsley.

Salt & Pepper

Go for sea salt or kosher salt and freshly ground black pepper to taste. You can add a pinch of red pepper flakes for a spicy kick.

Olives

It’s hard to describe how delicious olives are with this roasted cauliflower soup. They are the perfect topping.

We recommend Greek Kalamata Olives, Italian Taggiasche, or Gaeta Olives.

Serves well with

cauliflower soup with handing a silver spoon

How to Make Creamy Cauliflower Soup

US cups + grams measurements in the recipe box at the bottom of the page.

Roast the cauliflower

Preheat the oven to 400°F or 200°C.

Remove the outer leaves of the cauliflower, rinse the head, pat it dry, and chop it into pieces.

Add it to a baking sheet and toss it with extra virgin olive oil, salt, and black pepper.

cauliflower pieces on a baking tray

Roast for 30 minutes or until golden and fork tender.

roasted cauliflower on a baking tray

Make the flavor base

While the cauliflower bakes, make the flavor base. This step is essential as it will add delicious flavor to your roasted cauliflower soup.

Heat the extra virgin olive oil in a large pot or Dutch oven. Add chopped onion and sauté on medium heat for 5 minutes or until translucent. Stir occasionally.

onion and oil in a blue casserole

Add grated garlic and ground cumin, and sauté for one more minute or until fragrant.

flavor base with onion, garlic, and cumin

Now pour in the vegetable broth and simmer for 5 minutes, then turn the heat off and wait for the cauliflower to finish cooking.

vegetable broth in a blue casserole

Blend the soup

Add most of the roasted cauliflower to the pot with the broth, but set aside a few florets to use as topping.

roasted cauliflower added to vegetable broth in a casserole

Blend the soup with an immersion blender until smooth.

Note: If you use a standing blender, we recommend waiting a few minutes for the cauliflower to cool down slightly before blending it in batches that fit your blender.

cauliflower soup blended with an immersion blender and a hand

Add the tahini and blend for one more minute until it’s fully incorporated.

hand drizzling tahini into a casserole with cauliflower soup

Now stir in freshly squeezed lemon juice, then taste and adjust for salt and acidity, adding more lemon juice if necessary.

You can warm the soup by letting it simmer for two to three minutes if necessary.

creamy cauliflower soup with a hand holding a black spoon

Serving Suggestions

We recommend topping the soup with a piece of roasted cauliflower, fresh parsley, olives, and garlic-flavored oil.

To make the flavored oil, heat the extra virgin olive oil in a saucepan. Add thinly sliced garlic and the olives (optionally, add red pepper flakes for some heat) and fry for about a minute. Don’t let the garlic brown.

cauliflower soup with purple olives and a drizzle of olive oil

You can serve this roasted cauliflower soup as a starter or as a main course with bread and side dishes.

It can even be part of a mezze platter with other Mediterranean-tasting recipes.

Serve it with bread

Nothing beats the comfort and cozy vibes of a warm piece of crusty bread dipped in a delicious creamy soup. We recommend trying with:

Serve it with a side

Serve it with a spread

Variations

Traditional Cauliflower Soup

Cauliflower soup with homemade croutons.

A traditional cauliflower soup uses butter, heavy cream, or potatoes to add thickness and creaminess, and nutmeg for aroma.

To make it, roast one large cauliflower tossed in olive oil, salt, and pepper. While it roasts, sauté one chopped onion in olive oil for 5 minutes. Then add 2 cloves of grated garlic, a teaspoon of thyme or rosemary, and a sauté for one more minute.

Add 3 cups of vegetable broth or chicken broth and simmer for 5 minutes. Add the roasted cauliflower, some grated nutmeg, and a couple of tablespoons of butter or a boiled potato.

Blend until creamy, then serve with grated parmesan or gremolata (2 tbsp grated parmesan mixed with 1 tbsp finely chopped parsley and ½ teaspoon lemon zest)

parmesan gremolata

Storage & Make Ahead

Make ahead: roasted cauliflower soup with tahini is an excellent meal prep recipe, as it lasts for days in the fridge and months in the freezer.

Refrigerator: Let the soup cool down at room temperature, then transfer it into an airtight container and store it in the fridge for up to 4 days. It’s best to store it without topping.

Freezer: Let it cool down completely, transfer it to a freezer-friendly container, and freeze it for up to 3 months.

Thaw & Reheat: Defrost over several hours in the fridge. Warm it in a saucepan on the stovetop for 5 minutes or in the microwave for 2 minutes.

Roasted cauliflower soup with pita chips, olives and fresh herbs

Questions

How do you thicken up cauliflower soup?

We recommend using tahini to thicken cauliflower soup. It’s a wholesome, nutritious, and heart-healthy ingredient that’s delicious with cauliflower.

You can also thicken by blending in a boiled potato, cheese or vegan cheese, yogurt or non-dairy yogurt, or by letting the soup simmer for a few more minutes.

How do I make creamy cauliflower soup without using milk or cream?

To make cauliflower soup without milk or cream, we recommend trying tahini, an Eastern Mediterranean sesame seed paste that tastes delicious with cauliflower.

Check out our roasted cauliflower recipe below to see how to use it.

More Soup Recipes

If you are looking for more creamy and nourishing soup recipes, check out these easy recipes:

Or take a peek at our collection with 20+ delightful soup recipes.

More Cauliflower Recipes

For more cauliflower inspiration, check out our:

Or take a look at these easy and wholesome cauliflower recipes.

Cauliflower soup with olives and freshly chopped parsley

Cauliflower Soup

By: Nico Pallotta
5 from 8 votes
This roasted cauliflower soup has a beautiful nutty flavor and irresistible creamy texture, and it will remind you of delicious Eastern Mediterranean food.
Unlike most cauliflower soup recipes that use butter, cheese, or cream, we use creamy-dreamy tahini to give character and substance to this delicious recipe.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 3 people
Course: Soup
Cuisine: International

Equipment

  • Immersion blender or standing blender

Ingredients

Roasted Cauliflower

  • 1 large head cauliflower of about 2 pounds or 1000 grams cleaned
  • 1 tablespoon extra virgin olive oil
  • ½ teaspoon salt
  • 2 twists black pepper

Other Ingredients

  • tablespoons extra virgin olive oil
  • 1 large onion white or yellow, chopped
  • 2 cloves garlic grated
  • 1 teaspoon ground cumin
  • 3 cups vegetable broth
  • ¼ cup tahini
  • 3 tablespoons lemon juice

To Garnish

  • cup olives sautéed in extra virgin olive oil and 2 thinly sliced garlic cloves.
  • 1 handful parsley best if flat-leaf

Instructions 

  • Preheat the oven to 400°F or 200°C. Chop 1 large head cauliflower and add it to a baking tray.
    Toss with 1 tablespoon extra virgin olive oil, ½ teaspoon salt, and 2 twists black pepper and bake for 30 minutes or until fork tender.
    roasted cauliflower on a baking tray
  • In the meantime, heat 1½ tablespoons extra virgin olive oil in a large pot. Add 1 large onion (chopped) and sauté on medium heat for 5 minutes. Stir often.
    Add 2 cloves garlic (grated) and 1 teaspoon ground cumin and sauté one more minute.
    flavor base with onion, garlic, and cumin
  • Add 3 cups vegetable broth and simmer for 5 minutes.
    Then add most of the roasted cauliflower. Set some florets aside for garnishing.
    roasted cauliflower added to vegetable broth in a casserole
  • Blend with an immersion blender until smooth.
    Then, add ¼ cup tahini and blend for a few more seconds until incorporated.
    hand drizzling tahini into a casserole with cauliflower soup
  • Now stir in 3 tablespoons lemon juice, then taste and adjust for salt and acidity, adding more lemon juice if necessary.
    Warm the soup by letting it simmer for two minutes if necessary.
    creamy cauliflower soup with a hand holding a black spoon

MAKE IT A MEAL

  • Serve in bowls and top each portion with a piece of roasted cauliflower, 1 handful parsley, and drizzle with garlic-flavored oil.
    To make the flavored oil, heat two to three tablespoons of extra virgin olive oil in a saucepan.
    Add 2 thinly sliced garlic cloves, ⅓ cup olives (optionally, add red pepper flakes for some heat) and fry for a minute.
    Serve with pita bread or focaccia. For more ideas, check out the "Serving Suggestions" chapter linked in the notes below.
    cauliflower soup with extra virgin olive oil and roasted cauliflower in a white bowl

Video

Creamy Cauliflower Soup

Notes

Nutrition information is an estimate for one portion of cauliflower soup out of three portions without toppings.
STORAGE & MAKE AHEAD
Make ahead: roasted cauliflower soup with tahini is an excellent meal prep recipe, as it lasts for days in the fridge and months in the freezer.
Refrigerator: Let the soup cool down at room temperature, then transfer it into an airtight container and store it in the fridge for up to 4 days. It’s best to store it without topping.
Freezer: Let it cool down completely, transfer it to a freezer-friendly container, and freeze it for up to 3 months.
Thaw & Reheat: Defrost over several hours in the fridge. Warm it in a saucepan on the stovetop for 5 minutes or in the microwave for 2 minutes.
ALSO ON THIS PAGE

Nutrition

Calories: 350kcal, Carbohydrates: 31g, Protein: 12g, Fat: 23g, Saturated Fat: 4g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 13g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 1206mg, Dietary Fiber: 10g, Sugar: 10g, Vitamin A: 28IU, Vitamin B6: 1mg, Vitamin C: 172mg, Vitamin E: 2mg, Vitamin K: 60µg, Calcium: 127mg, Folate: 222µg, Iron: 3mg, Manganese: 1mg, Magnesium: 79mg, Zinc: 2mg
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Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

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Recipe Rating




7 Comments

  1. Hey Nico & Louise,

    Love your recipes and social media channel! For this recipe I’m wondering could I swap the white potato for white beans like cannellini beans? I’m also dairy free so was thinking nutritional yeast instead of Parmesan? I’ll give it a go anyway 😊

    1. Hi Emma,

      thanks for your message 🙂 Yes, you can definitely swap cannellini for potatoes! It’d be delicious and creamy.
      Nutritional yeast will also be good in it 🙂
      Have a great day!
      Nico

  2. It was an okay soup. It is filling and healthy but it doesn’t really have a lot of taste. I added some other spices but still a bit bland. Wouldn’t make again.

  3. Thinking of making this and wondering: If one is using potato in the recipe, why not chop and roast it with the other vegetables?

    1. Hi Laura,

      Thanks for your message 🙂

      Yes, you can try baking the potato with the cauliflower.

      It might have a different cooking time, though, taking longer than the cauliflower (what you don’t want is burnt/overcooked cauliflower and hard/undercooked potato).

      Also, I noticed that the potato is easier to blend when boiled, steamed, or microwaved. The soup gets creamier this way, even with an immersion blender.

      I hope this helps 🙂
      Nico