Meatless Monday: Whipped Roasted Cauliflower and Onion Soup

By: Abigail Hueber

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?

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  • 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

  • Nutrition per serving:
  • Calories80
  • Fat3.5g
  • Saturated Fat0g
  • Cholesterol0mg
  • Sodium270mg
  • Carbohydrates11g
  • Fiber4g
  • Sugars4g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Abigail Hueber

Abigail is passionate about helping individuals attain optimal health and well-being through whole-food plant-based diets. She is a Registered Dietitian, having completed her graduate studies at Simmons College and received her BA in Health and Exercise Sciences from Gettysburg College. Abby is the dietitian and wellness director for Newton Country Day School, an all-girls school in Newton, MA where she works to empower girls to develop a healthy relationship with food and their own body. Abby also works with private clients in Boston, MA. Abby is a certified yoga teacher and incorporates the practice of yoga into her school-based wellness curriculum as well as her work with individual clients. When Abby isn’t working with clients or students, she can be found practicing yoga, cooking creative healthy recipes, skiing and spending time with friends and family. Abigail is also one of the nutritionists who runs our Guided Reboot programs.

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