When it comes to cozy, nourishing meals, nothing beats a warm bowl of soup. Today, I’m sharing my roasted garlic cauliflower and bean soup recipe—a creamy, flavorful, and healthy vegan soup that’s perfect for any time of year. This soup combines the natural sweetness of roasted cauliflower and garlic with the hearty texture of white beans, creating a satisfying meal that’s both comforting and nutritious. Whether you’re looking for a weeknight dinner, a meal prep option, or a dish to impress your guests, this recipe is your go-to.
Why You Will Love This Roasted Garlic Cauliflower and Bean Soup
There are so many reasons to fall in love with this roasted garlic cauliflower and bean soup recipe. First, the roasting process enhances the natural flavors of the cauliflower and garlic, bringing out a rich, caramelized sweetness. Second, the addition of white beans makes the soup creamy without the need for any dairy, keeping it entirely vegan. Third, this soup is incredibly versatile—it can be served as a starter, a light lunch, or a hearty dinner.
Moreover, it’s packed with nutrients. Cauliflower is rich in fiber, vitamins C and K, and antioxidants, while garlic is known for its immune-boosting properties. White beans provide plant-based protein and additional fiber, making this soup both filling and nourishing. Lastly, it’s easy to make. With simple ingredients and a straightforward cooking process, you’ll have a delicious, restaurant-quality soup ready in under an hour.
Ingredients Needed for Vegan Roasted Garlic Cauliflower and Bean Soup
Here’s a closer look at the ingredients for this roasted garlic cauliflower and bean soup:
- Cauliflower florets: Fresh or frozen cauliflower works well. I prefer fresh for the best texture and flavor.
- Garlic: Roasting garlic mellows its pungency and adds a subtle sweetness.
- Olive oil: Extra virgin olive oil is perfect for roasting and sautéing.
- Onion and carrot: These form the base of the soup, adding depth and natural sweetness.
- White beans: Canned white beans (such as cannellini or great northern) make this soup creamy and filling.
- Water: Used as the soup base, but you can substitute vegetable broth for extra flavor.
- Seasonings: Salt, black pepper, and chili flakes add flavor without overpowering the natural sweetness of the roasted vegetables.
- Garnish: Fresh parsley adds color and freshness, while chili flakes give a subtle kick.
For variations, you can add herbs like thyme or rosemary while roasting the cauliflower, or sprinkle nutritional yeast on top for a cheesy flavor.
Step-by-Step Instructions for Creamy Roasted Garlic Cauliflower and Bean Soup
Step 1: Roast the Cauliflower and Garlic
Preheat your oven to 400°F (200°C). Place 2 cups of cauliflower florets and a halved head of garlic on a baking tray. Drizzle with 1 tablespoon of olive oil and season with salt and black pepper. Toss gently to coat. Roast for 25–30 minutes, until the cauliflower is tender and golden and the garlic cloves are soft.
Roasting intensifies the flavors and gives the soup its signature depth.
Step 2: Sauté the Base Vegetables
While the cauliflower is roasting, heat 2 tablespoons of olive oil in a pot over medium heat. Add 1 finely chopped onion and 1 finely chopped carrot. Sauté for 5–7 minutes until softened and fragrant. This step builds the flavor foundation for the soup.
Step 3: Combine and Cook
Once the cauliflower and garlic are roasted, remove the garlic cloves from their skins and add them to the pot with the onion and carrot. Pour in enough water to cover the vegetables. Season with salt and black pepper, then bring to a boil. Reduce the heat and simmer for 10 minutes, allowing the flavors to meld.
Step 4: Blend Until Smooth
Transfer the mixture to a blender and blend until smooth and creamy. Return the soup to the pot, ensuring a silky texture that’s perfect for a comforting bowl of soup.
Step 5: Add the White Beans
Stir in 1 can of drained and rinsed white beans. Cook for an additional 10 minutes, allowing the beans to absorb the flavors and make the soup heartier.
Step 6: Serve and Garnish
Ladle the soup into bowls and garnish with fresh parsley and a pinch of chili flakes. Enjoy warm with crusty bread or a side salad.
Recipe Tips for the Best Roasted Garlic Cauliflower and Bean Soup
- Roast until golden: Don’t rush the roasting process. Golden cauliflower gives the soup a richer, sweeter flavor.
- Use a high-speed blender: For a creamy, silky texture, blend the soup thoroughly.
- Adjust consistency: Add more water or vegetable broth if you prefer a thinner soup.
- Spice it up: Add smoked paprika, cumin, or a pinch of nutmeg for extra depth.
- Make it in advance: This soup tastes even better the next day as the flavors continue to develop.
Vegan Serving Suggestions for Roasted Garlic Cauliflower and Bean Soup
This vegan roasted garlic cauliflower and bean soup pairs beautifully with:
- Crusty bread or garlic bread
- A simple green salad with lemon vinaigrette
- Roasted pumpkin seeds or croutons for crunch
- A drizzle of coconut cream for extra creaminess
It’s a complete meal on its own, or it can be part of a larger spread for lunch or dinner gatherings.
How to Store Your Roasted Garlic Cauliflower and Bean Soup
- Refrigerator: Store the soup in an airtight container for up to 4 days.
- Freezer: This soup freezes beautifully for up to 3 months. Reheat gently on the stove, adding a splash of water if needed.
- Tip: Avoid freezing the soup with garnishes like parsley or chili flakes. Add fresh just before serving.
Frequently Asked Questions About Roasted Garlic Cauliflower and Bean Soup
Q: Can I use frozen cauliflower?
Yes! Frozen cauliflower works perfectly. Roast it slightly longer if needed to get a golden color.
Q: Can I make this soup without beans?
Absolutely, but the beans add creaminess and protein. You could also substitute with lentils.
Q: Is this soup gluten-free?
Yes, it’s naturally gluten-free. Serve with gluten-free bread if desired.
Q: Can I add cream or milk?
For a vegan option, you can add coconut milk or oat cream for extra richness.
Q: Can I make this soup spicy?
Yes! Add more chili flakes or a dash of cayenne pepper to taste.
Essential Equipment for a Perfect Roasted Garlic Cauliflower and Bean Soup
- Baking tray for roasting
- Medium pot for sautéing and cooking
- Blender (high-speed recommended)
- Knife and chopping board
- Ladle for serving
This roasted garlic cauliflower and bean soup is more than just a soup—it’s a cozy, flavorful, and nutritious meal that you’ll want to make again and again. With simple ingredients, easy steps, and endless variations, it’s perfect for weeknight dinners, meal prep, or even entertaining guests.
By roasting the garlic and cauliflower first, then combining them with sautéed vegetables and creamy white beans, you create a soup that’s rich in flavor, healthy, and completely vegan.
I would love to hear from you! Have you tried this roasted garlic cauliflower and bean soup? Do you have your own twists or favorite toppings? Leave a comment below—I read every single one and love seeing your variations.
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Roasted Garlic Cauliflower and Bean Soup
This roasted garlic cauliflower and bean soup is a creamy, vegan, and comforting soup made with roasted cauliflower, sweet garlic, white beans, and sautéed vegetables. Perfect for cozy dinners or meal prep, it’s healthy, easy to make, and full of flavor.
Ingredients
- 2 cups cauliflower florets
- 1 head garlic, cut in half crosswise
- 3 tablespoons olive oil (1 tbsp for roasting, 2 tbsp for sautéing)
- Salt, to taste
- A pinch of black pepper
- 1 onion, finely chopped
- 1 carrot, finely chopped
- Water, enough to cover the vegetables
- 1 can white beans, drained and rinsed
- Fresh parsley, for garnish
- Chili flakes, for garnish
Instructions
- Preheat the oven to 400°F (200°C).
- Place the cauliflower florets and halved garlic on a baking tray.
- Drizzle with 1 tablespoon olive oil, season with salt and black pepper.
- Roast for 25–30 minutes, until the cauliflower is tender and golden and the garlic is soft.
- While the cauliflower is roasting, heat 2 tablespoons olive oil in a pot over medium heat.
- Add the chopped onion and carrot and sauté until softened, about 5–7 minutes.
- Once the roasted cauliflower and garlic are ready, remove the garlic cloves from their skins and add them to the pot with the onion and carrot.
- Pour in enough water to cover the vegetables. Season with salt and black pepper.
- Bring to a boil, then simmer for 10 minutes.
- Transfer the mixture to a blender and blend until smooth.
- Return the blended soup to the pot.
- Stir in the white beans and cook for an additional 10 minutes over medium heat.
- Ladle the soup into bowls and garnish with fresh parsley and a pinch of chili flakes.
Notes
- Roast until golden: Ensure the cauliflower is lightly browned for the best natural sweetness and flavor.
- Blend thoroughly: Use a high-speed blender to achieve a creamy, silky texture.
- Adjust consistency: Add water or vegetable broth if you prefer a thinner soup, or more beans for extra thickness.
