Creamy Roasted Cauliflower and Garlic Soup

Ever open the fridge at the end of the day and think, “What am I going to make?”

You want something that tastes good, but you’re tired and making another meal feels like one more thing to do.

I recently made this roasted cauliflower and garlic soup, and it was so good I wanted to share it with you! It’s creamy, packed with vegetables, and has no added sugar when you use unsweetened coconut milk and broth without added sugar. Roasting the vegetables gives it so much flavour, especially the garlic. And having some ready for the next day? Even better.

One thing I hear often from the women in our BUFFnation community is how hard it can be to fit everything in. Work, family, appointments, and somewhere in there, looking after yourself. Sometimes, a little preparation helps. Having soup ready for lunch or part of dinner means you have one less decision to make when you’re busy. It doesn’t have to be complicated to be helpful. 😊

Roasted Cauliflower and Garlic Soup Recipe

Makes: Approximately 6 cups
Prep time: 15 minutes
Cook time: Approximately 50 minutes

Essentials:

• 1 large head cauliflower, cut into florets

• 1 medium zucchini, chopped

• ½ small onion, cut into wedges

• 1 whole head garlic

• 2 tablespoons olive oil, divided

• 1 teaspoon ground cumin

• ½ teaspoon ground turmeric

• ½ teaspoon smoked paprika

• ½ teaspoon salt, plus more to taste

• Freshly ground black pepper, to taste

• 3 cups vegetable or chicken broth, plus more if needed

• 1 teaspoon freshly grated ginger

• ½ teaspoon dried thyme

• 1 can (400 mL) unsweetened coconut milk

• 1–2 teaspoons lemon juice

• Optional: a pinch of cayenne pepper

(I've also added one medium sweet potato and it's so delicious!)

The How To's:

1. Heat your oven.
Preheat to 425°F (220°C). Line a large baking sheet with parchment paper.

2. Get the garlic ready.
Slice the top off the garlic head to expose the cloves. Drizzle with a little of the olive oil, wrap in foil, and roast for 40–45 minutes, until soft.

3. Roast your vegetables.
Toss the cauliflower, zucchini, and onion with the remaining olive oil, cumin, turmeric, smoked paprika, salt, and pepper.

4. Spread everything across the baking sheet. Use two trays if it’s crowded. Roast for 30–40 minutes, turning halfway through, until tender and golden around the edges.

5. Add everything to your pot.
Transfer the roasted vegetables to a large pot. Let the garlic cool enough to handle, then squeeze the softened cloves into the pot. Add the broth, ginger, and thyme. Bring to a gentle simmer and cook for about 5 minutes.

5. Blend until creamy.
Use an immersion blender (or I use my Blendtec) to blend until smooth. Stir in the coconut milk and warm gently. If you like a thinner soup, add a little more broth.

6. Give it a taste.
Add 1 teaspoon of lemon juice, taste, and adjust from there. Add more lemon, salt, pepper, or a little cayenne if you like some heat.

Make Lunch a Little Easier

This soup isn’t a high-protein meal on its own. Have it alongside some chicken, tofu, or a sandwich with your favourite protein filling to make it more substantial. Make a batch when you have a little time, and you’ll have something ready when you don’t. That’s the kind of preparation I love!

A Little Support for the Busy Season

The holidays are coming, and your calendar may already be filling up.

Now is a great time to think about what will help you keep looking after yourself. A few easy meals. Time set aside for movement. People to keep you encouraged along the way.

If you’d like some support, we have two ways to join us:

1. Midlife Reset: Holiday Edition begins November 9.
An online option with manageable workouts, simple nutrition habits, and mindset support you can fit around your schedule. Explore Midlife Reset

2. BUFFnation Plus Holiday Session begins November 11.
Join us in person for movement, mindset, and connection, with access to BN Online included. Explore BUFFnation Plus

If you try the soup, let me know! I’d love to hear what you think.

Leslie