Roasted Cauliflower and Carrot Soup

My soup and chili roundup from yesterday, sure put me in the mood for a tasty warming bowl of soup! I also had a head of cauliflower sitting in the fridge that was literally dying to be used. I wanted to create a light, yet hearty soup that would keep me satisfied throughout the day. I didn’t want any excuse to reach for the last of the Christmas cookies!

Roasted Cauliflower and Carrot Soup | Hungry Healthy Girl

Roasted Cauliflower and Carrot Soup

Prep Time: 1 hour, 30 minutes

Cook Time: 25 minutes

Total Time: 1 hour, 55 minutes

Yield: serves 6-8

Roasted Cauliflower and Carrot Soup

Light and flavorful soup with simple healthy ingredients.


  • 1 large head cauliflower (about 2.5 lbs.)
  • 1/2 tablespoon extra virgin olive oil
  • 1 teaspoon salt
  • 1 large onion, diced or sliced
  • 5 medium carrots (about 0.5 lbs.)
  • 3 cups water or vegetable broth
  • 1 cup almond milk (any milk or additional water/broth will work)


  • Pour 1/2 cup water in a 9x13 dish and place the head of cauliflower in the dish. Roast for about 60 minutes at 400 degrees F.
  • Meanwhile, heat olive oil in a large skillet over medium heat. Slow cook onion in olive oil for about 15 minutes and until onion is very soft.
  • Add chunks of roasted cauliflower, sliced carrots and broth (or water) to the cooked onions. Allow this mixture to cook for 10 minutes.
  • Add almond milk and stir to combine.
  • Transfer this mixture to a high-speed blender or food processor. I used a Vitamix. This may need to be done in several batches, depending on the size of your blender. Puree until soup is smooth.
  • Transfer soup back to skillet and bring soup to a simmer to warm. Serve with crackers, toast and/or croutons. Best is served with a grilled cheese! Enjoy!


It really doesn't matter how you slice or dice the onion, carrots and cauliflower because it will all be pureed anyway.

Roasted Cauliflower and Carrot Soup | Hungry Healthy Girl

This recipe is made from the simplest ingredients, yet they come together to create a flavorful, light and super healthy bowl of soup. I ate this soup for lunch with toast and then one day with a grilled cheese. I love dipping the bread in the soup…. soooooo good!

Roasted Cauliflower and Carrot Soup | Hungry Healthy Girl

On another note, last night we finally took care of the item on last years winter bucket list that didn’t get checked off…. we went ice skating! Landen surprised me with how good he was. Madelyn and I stumbled round and round, but managed to still have fun.

PicMonkey Collage

 Something to think about….

Have you ever been ice skating? Were you any good?

Have you ever made a cauliflower soup? I really enjoyed this soup and loved the creaminess that the cauliflower added to the soup.

Are you up to anything fun this weekend? I had my fun with the ice skating and I think today will be all about relaxing with a little laundry sprinkled in.

Enjoy the rest of your weekend!


  1. Ice Skating is on our list too this year– we attempted last year but S didn’t love it– this year she wants to try again– soup looks great! Love roasted cauliflower– I’ve never roasted a full head like that in water– did you have to rotate or flip it?? What temp did you cook it at?
    Laura@ Fit Running Mama Friday 5! Skout Bar Giveaway, ACE Update and WINNERS!!My Profile

    • Ice skating is definitely better for the older kiddos. My daughter is 7 and she’s just starting to get the hang of it. I think I roasted the cauliflower at 350 (I’m pretty sure it says in the recipe) and didn’t have to turn or flip it. It worked great.

  2. That looks soooo fantastic! I love that the carrots turned it orange. Creamy soups are the best! It’s been a long time since I’ve used cauliflower in a soup.
    Laura @ Mommy Run Fast A lovely break + menu planningMy Profile

  3. I have to admit that I’ve never been the biggest fan of cauliflower, but this soup actually looks really good — I love the creaminess of pureed soups. And I’m pretty sure that skating is one of the requirements of living in Canada… I think I have pictures of me skating when I was like… 2 years old :lol: I even did figure skating and played hockey for a little while.
    Amanda @ .running with spoons. . link love 12/29 .My Profile

    • That’s very cool! Not too much ice skating here in Texas. I’ve actually only been as an adult and never went as a kid.

  4. I was a figure skater growing up so I love skating! In fact I’m taking my nephew today. Like Amanda said, it’s sort of a requirement when you llive in the great white north!
    Davida @The Healthy Maven 8 Tricks to Stick To Your ResolutionsMy Profile

  5. Man you sure make some good looking soups! I want to make them all! I’ve actually never been ice skating! Tragedy right!?! I don’t do well in cold and we don’t have very many ice skating rinks in the area. I think when The Love Nugget gets a little older we’ll start taking him at least once a year though :-)

  6. Yum! I love how simple and wholesome this is! I need to make a nice soup like this soon since it’s so rainy and dreary nowadays— perfect soup weather ;)
    Alison @ Daily Moves and Grooves Spill It Sunday #5: Best of 2013My Profile

  7. Yum! I’ve been looking to experiment and try some new soups, this is perfect!
    Elise @ Ab Training Plan 2.0 Giveaway!My Profile

  8. I am also from Canada and skating is required! My three year old son just got his first pair of skates!

  9. We want to try this recipe. I can follow instructions. Roast for 90 minutes I can understand. I do not know, however, what oven temperature is considered “roast”. What temperature is recommended here?


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