Updated: Jun 8, 2020

This soup is tasty and comforting. Cauliflower is packed with nutrients and antioxidants, and it also has great anti-inflammatory benefits but on it’s own, it can taste boring. Luckily there are many ways to jazz it up! We will start by roasting the cauliflower to get some lovely caramelisation, then build that flavour profile with some awesome earthy spices.

Serves 4 - 6


Olive oil

1 large cauliflower head (or 2 small), sliced into florets

4-8 cloves of garlic chopped or minced (depends on how garlicky you like it)

1 brown onion chopped

1 large potato diced*

½ tsp sweet paprika

2 tsp ground cumin

1 tsp ground sumac (or lemon pepper is a good substitute)

¼ tsp ground turmeric

1 litre chicken or vegetable stock

Salt and pepper

1 cup water

Juice of 1/2 a lemon

Chopped fresh dill (to garnish)

Parmesan cheese (to garnish)


  1. Preheat oven to 200˚C

  2. In a large bowl, toss the cauliflower with a generous amount of salt, pepper and olive oil and mix well. Transfer to a large baking tray (or two) lined with foil and bake in the oven for 40 minutes, turning over halfway through. The cauliflower should be tender and caramelised in parts.

  3. In a large pot or saucepan, heat 2 tablespoons of olive oil until shimmering but not smoking. Saute the onions over a medium heat until translucent (approx 10 mins). Add the garlic and spices and stir for about a minute until fragrant. It’s really important not to burn the spices so don't cook them out for too long. If you feel they’re getting too hot, take the pot off the heat for a few moments

  4. Add ¾ of the roasted cauliflower and the diced potato (if using) to the onion and spices, reserving some for later. Stir to coat the cauliflower with the spices, then add the stock and milk (if not using potato). Bring to a boil then lower the heat to medium and simmer for 10-12 minutes.

  5. Remove from the heat and blend with a stick blender until you achieve the desired smoothness. Return to the heat and stir in the lemon juice and add the remaining cauliflower reserved earlier. Taste and add more salt if needed.

  6. To serve, divide into bowls, grate Parmesan cheese and sprinkle the dill over the top. Serve with some crusty sourdough or whole grain bread.

*If you prefer not to use a potato you can add 2 cups of dairy or plant based milk. The flavour profile will change slightly, but the spices will still work really well.

*This soup is best blended with a stick blender as you can control how smooth the soup gets. If you don’t have one, you can use a food processor or regular blender, although you may need to let the soup cool a little. I like it on the chunky side but my stick blender wasn't working on the day I shot the photo so I used my Nutribullet.


  • If you have leftovers, let the soup cool completely, then store in the fridge in an air tight container for 3 to 4 days.

  • This soup holds up well in your freezer unless you've opted to use milk. The dairy does not freeze well and tends to develop a grainy texture and separates when defrosted. Plant based milk is fine to freeze.

If you enjoyed this soup, check out my Lentil Dahl and Quinoa and Vegetable Soup.