Roasted Cauliflower & Almond Soup

Healthy Recipes

Serves: 6
Prep & Cooking Time: 40-45 minutes

Notes: This recipe contains: B-Vitamins, Vitamins C & E, protein, fibre, calcium, iron, magnesium, potassium and is low in salt and saturated fats!

This is probably one of our last soup recipes for a while. We meal planned for another soup- based lunch this week as the weather has yet to pick up (#wherehasspringgone)!

So, what can we say but this soup…well it’s fibre-licious! It’s not too surprising as our recipes are normally crammed full of delicious veggies! We found that the roasted cauliflower added a slightly nutty element to an already nutty base. The only amendments we would make would be to adjust the amount of cauliflower or liquid (stock, milk and/or water) used. This is because the soup (even though it’s tasty and highly recommended by us!) was a little thicker than we would have liked; luckily although it was thick, it was not a ‘heavy soup’! We would suggest reducing the amount of cauliflower by approx. 500-600g or increasing the volume of liquid used by approx. 500-600ml. Additionally, it you would like a smoother consistency, use ground almonds instead of whole ones; personally, we liked the grainy texture! 🙂

The ingredients list shows our original measurements but feel free to experiment! 




+++++++++++++++++++++++++1.4kg       Cauliflower head
+++++++++++++++++++++++++200g      White onion
+++++++++++++++++++++++++100g       Celery stalk
+++++++++++++++++++++++++30ml       Rapeseed oil
+++++++++++++++++++++++++2g            Ground nutmeg
+++++++++++++++++++++++++                Salt & ground black pepper
+++++++++++++++++++++++++60g         Almonds (unsalted)
+++++++++++++++++++++++++450ml     Vegetable Stock (low-sat/DF; GF if required)
+++++++++++++++++++++++++200ml     Soya or Almond Milk (unsweetened & fortified)
+++++++++++++++++++++++++650ml     Water




Heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.



In the meantime, remove the outer leaves from the cauliflower and discard them. Cut the cauliflower head into half and break (or cut) off the florets from the stem. Discard the stem. Wash and soak the florets in a large container full of cold water. Drain.

Sometimes it’s just easier to clean large quantities of chopped vegetables in this manner! 🙂



Lightly pat the cauliflower dry.

We placed them onto the baking tray (lined with kitchen paper) and patted them dry.



Pour a little of the oil onto the tray and spread it evenly over the surface.

NB: Use a pastry brush, silicone spatula or your fingers! 🙂



Place the cauliflower onto the mat. Sprinkle over half the quantity of nutmeg. Season it to taste with some salt and black pepper. Drizzle over the remaining oil.

NB: Using your hands, toss the cauliflower around in the oil.



Place it into the oven. Roast for 25-35 minutes or until lightly browned and tender; turn once (if desired). Remove. Leave on the tray and allow to cool.

We baked ours for 35 minutes, but it probably could have come out after about 30!



In the meantime, heat a small, non-stick frying pan over a medium-high heat.



Add the almonds. Dry roast until lightly browned and/or they start to ‘pop’.



Remove from the heat. Transfer into a small dish. Allow to cool slightly.



Meanwhile, peel and dice the onion. Wash, trim the ends and slice the celery.



Place the frying pan back over a medium-low heat. Once hot add a spoonful of water. When it starts to bubble, add the onion and celery.



Gently stir together. Cover with a lid. Steam-fry for approx 5 minutes or until tender. Stir occasionally and add more water if necessary. Remove from the heat.



In the meantime, add the almonds into a blender. Pour in the stock. Allow to soak.



Add the onion and celery into the blender.



Blend until processed.



Add as much cauliflower as your blender will allow.



Blend until smooth.



Pour the mixture into a large saucepan or resealable container.



Add the remaining cauliflower and the milk into the blender. Process until smooth.



Pour into the applicable saucepan or container. Stir together.



Add the remaining nutmeg. Pour in the remaining water.



Stir to combine. Taste and season as necessary.



Place the saucepan over a medium-low heat. Gently warm (if applicable).



Serve warm. Ladle into serving bowls.

We garnished ours with a few whole almonds (for a little bit of crunch!) and a sprinkle of dried chives and chilli flakes for colour. 🙂






Refrigerate in a resealable container; consume within 2-3 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1-2 months.

16 thoughts on “Roasted Cauliflower & Almond Soup

  1. Very cool recipe! I’ve actually never had cauliflower soup but recently was intrigued by the cauliflower and walnut cream soup that a local cafe offers. I love almonds even more and this recipe will definitely be made as soon as I have access to a blender! Yay!

    Liked by 1 person

    1. Hi Cindy! Thanks for the lovely comment and welcome to Eat2Health! That’s great, you’re in for a treat then; cauliflower not only tastes wonderful in soups but it works great as a soup base, sauce or roasted as a side dish! The combination of cauliflower and walnut also sounds delicious! Hopefully you’ll be able to recreate this at home soon, but in the meantime you should try some roasted cauliflower (the flavour combinations are endless!). 🙂

      Liked by 1 person

    1. Hi Lety! We’re glad that you liked it! Yes, we had an almond and carrot soup many years ago that got the thought processes going. However, we tend to always associate nuts and carrots with Thai foods, which was not the flavour /theme we fancied at the time! This soup is delicious and we hope you enjoy it! 🙂

      Liked by 1 person

  2. Interesting 🙂 Cauliflower and nutmeg!? Did you taste any of the cauliflower before you blended it?… that’s looks yummy on its own! 🙂 The hailstorm last night definitely makes it still soup weather! Too many things on my ‘to make’ list!

    Liked by 1 person

    1. Hi. Thanks for comments! Yes, we did try a small piece (and it was OK), but to roast and simply eat it would require more spices, herbs and seasoning (well, this how we feel anyways!). As it is, the cauliflower and the nutmeg add a nice nutty and earthy taste. You could change the blend and maybe use some ground coriander, cumin, turmeric, or sweet paprika instead…and perhaps add it to a salad or pasta dish? 🙂 Agreed; we had some heavy rain that was all too depressing! Haha, yes we know the feeling; there isn’t enough time or stomach room to try everything! 😀

      Liked by 1 person


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