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Recipe: Cauliflower and Roasted Garlic Soup


Published on

cauliflower and roasted garlic soup recipe
Roasted garlic gives this creamy cauliflower soup hearty, deep flavor

If you love garlic, you will love this soup!  It’s the perfect addition to your favorite Fall recipes.

Type of dish: Lunch
Equipment: 9 by 13″ (23 by 33 cm) baking dish, soup pot, blender or immersion blender
Oven Temp: 400°F/200°C/Gas 6
Servings: Serves 6


  • salt and pepper to taste
  • 1 large cauliflower, leaves, stem and core removed, broken into small pieces
  • 1 head of garlic, whole, unpeeled
  • 1 onion, peeled and coarsely chopped
  • 2 cups chicken stock
  • ½ tsp dried thyme
  • sea salt to taste
  • black pepper


  1. Preheat oven.
  2. Cut just the very top off the head of garlic, but leaving head intact. Tuck the bulb in the corner of a baking dish (we will add cauliflower to the rest of the dish later). Place a TB of oil (coconut oil or lard, etc) on top of garlic. If the fat is not melted, you can balance the glob of fat right on top of the head of garlic as if it’s sitting on a little table. Or you can melt it to liquid state and pour it thoroughly over the garlic. Place the dish with garlic/oil in the preheated oven and set the timer for 30 minutes.
  3. Remove the roasting pan, and throw 2 TB of coconut oil/lard in the pan so it will melt when it hits the heat. Then add the cauliflower to it, and toss it together with a wooden spoon to avoid being burned by hot baking dish. Return the pan to the oven and set the timer for another 30 minutes. Give the cauliflower a stir halfway through to prevent it from drying out.
  4. Remove the pan and set the garlic bulb aside to cool.
  5. Heat the final 1 TB of oil in a large pot. Sauté the onion and celery until softened, about 10 minutes.
  6. Remove the cooled roasted garlic cloves by popping them out of their skins. Try not to pop too many in your mouth as they can be very tempting.
  7. Add the cauliflower, garlic cloves, and two cups stock to the soup pot.
  8. Simmer for 5 minutes, then remove from heat and purée with an immersion blender, or cool and transfer to a blender.
  9. Stir in salt, pepper, and thyme leaves, and serve.


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Chris Kresser in kitchen
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Join the conversation

  1. This is awesome soup. Since we make our own chicken stock, I got the idea to use the congealed chicken fat instead of coconut oil so the soup isn’t quite so greasy. It would help if the ingredients listed how much celery to use also; I’ve found that one bunch with a double recipe works pretty well.

  2. This is a delicious soup! I used 6 cups of homemade chicken stock because I wanted the soup thinner. Also added chopped carrots, celery, cabbage and kale after I puréed the cauliflower, cooked an additional 10 minutes and served with leftover shredded roast chicken. This was a very satisfying nutrient dense meal!

  3. Just made this for lunch and loving it! Yes, I missed the “Celery” in the list of ingredients! How much should be used (for the next time I make it). I used 3 cups of stock – felt it was too thick. Next time, I will double the batch so I can enjoy it during the work week for lunch. Thanks for sharing the recipe.

  4. I will make this cauliflower with garlic soup. This is very nutritious and good for hypertensive people. 🙂

  5. Hi Chris,

    Great recipe, pretty tasty too – though the celery is missing from the ingredients list.

    To get all the benefits of the allicin in the garlic, mince it in a garlic press 10 mins before putting it in the oven instead of leaving it whole. You will only need to roast it for a fraction of the time. Check out Chris’ podcast with Jo Robinson for more details on how to prepare garlic to get the highest nutritional benefit.

  6. I love this!

    I do something very similar…LOTS of garlic and creamed cauliflower…but then I add a lot of ghee…makes it delightfully creamy…and as a variation I’ll add almond or seed butter for additional creaminess too…

    it’s really yummy…

    creamed cauliflower actually mades a great substitute cream sauce as well…it’s amazing how incredibly decadent it can taste.