Oven-Roasted Cauliflower Soup
Our dietitians' favouriteThis recipe is taken from the 2018 Milk Calendar. You’ll be surprised how roasting the vegetables brings out even more flavour in this soup.
- Prep: 15 min
- Cooking: 15 min
- Baking Time: 25 min
Ingredients
- 1 medium head of cauliflower about 8 cups (2 L)
- 1 carrot coarsly chopped, about 1 cup (250 mL)
- 1 tbsp (15 mL) butter melted
- 1 onion chopped
- 2 cloves garlic minced
- 1 tsp (5 mL) dried thyme leaves
- 1 bay leaf
- 900 mL to 1 L carton of no-salt-added or regular chicken or vegetable broth about 4 cups
- 1 tbsp (15 mL) grainy Dijon mustard
- 1 cup (250 mL) milk
- Freshly ground pepper
- Salt (optional)
- 1/4 cup (60 mL) coarsely chopped fresh dill
- Ground sumac or coarsely grated lemon zest (optional)
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Preparation
Preheat oven to 425°F (220°C). Break cauliflower into medium-size florets. Place on a large baking sheet. Add carrots; drizzle melted butter over vegetables and toss to coat. Roast 20 to 30 min, turning halfway through, until vegetables are tender. Remove about ½ cup (125 mL) florets. Cut into smaller pieces to garnish soup.
Meanwhile, place onion, garlic, thyme and bay leaf in a large saucepan. Cover with about 1 cup (250 mL) broth. Simmer gently for 5 min until onion is tender. Add roasted cauliflower, carrot, remaining broth and Dijon. Simmer gently for 7 to 10 min until vegetables are very tender. Stir in milk. Discard bay leaf.
Cool soup slightly. Purée in batches until smooth. Return to saucepan. Season with pepper and salt if needed. Garnish with small cauliflower florets, dill and sumac or lemon zest.
Tips
This is a hearty soup that can be thinned with additional milk to suit your taste.
Purée all the cauliflower, skip the dill and sumac, and sprinkle with shredded Cheddar cheese.
No thyme or grainy Dijon? Use dried basil or oregano leaves and regular Dijon.
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Nutritional information
Per serving| Energy: | 100 Calories |
| Protein: | 7 g |
| Carbohydrate: | 12 g |
| Fat: | 4 g |
| Fibre: | 2.8 g |
| Sodium: | 128 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 8 % / 92 mg |
| Vitamin C: | 84 % |
| Folate: | 29 % |
| Vitamin B12: | 18 % |
| Vitamin B6: | 15 % |
