Meatless Monday: Whipped Roasted Cauliflower and Onion Soup

Tis’ the season for…Soup!

Once the thermometer drops below 40 F (4 C), my body (and belly) starts to think comfort before anything else. It’s hard to hear the word ‘comfort’ when associated with food and not think of super-rich, decadent dishes. So let’s take a minute to dissect what it is that we mean when we say comfort food.

Comfort comes from a desire to be soothed in whatever way we yearn; be that warmed when we are cold, satisfied when we are hungry or settled when we are feeling ill. Nothing touches all those needs for me like a cozy bowl of soup!

Especially Whipped Roasted Cauliflower & Onion soup. It’s thick, creamy and satisfying AND only requires 5 ingredients. What is better than that for a chilly, winter night?


  • 1 medium head cauliflower
  • 1 medium white onion
  • 1 tbsp (15 ml) extra virgin olive oil
  • 1/2 tsp fresh or dried thyme
  • 1/2 tsp fresh grated nutmeg
  • sea salt and pepper, to taste
  • 1 cup (250 ml) low-sodium vegetable stock


    1. Preheat the oven to 450 F or 230 C.
    2. Roughly chop the cauliflower and dice onion into 1 inch (2.5 cm) pieces.
    3. Line baking sheet with parchment paper and spread cauliflower and onion evenly. Drizzle with olive oil, thyme, nutmeg and a hefty pinch of salt and pepper and toss everything to coat.
    4. Bake for about 35-45 minutes, tossing halfway through, until they are fully roasted and lightly browned on the edges.
    5. Allow cauliflower and onions to cool slightly. For chunky soup, reserve 1 cup roasted mixture in separate bowl.
    6. When the cauliflower is cool to touch, using a blender, food processor or immersion blender, add cauliflower and onions. Add 1/2 broth and process until smooth. Add additional broth until soup is at desired thickness.
    7. Add puree to medium saucepan and warm.
    8. Serve warm and top with roasted vegetables, avocado, or any veggie of choice if desired!

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 60 minutes

Servings: 4

Calories: 80

Fat: 3.5g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 270mg

Carbohydrates: 11g

Fiber: 4g

Sugars: 4g

Protein: 3g