Roasted Garlic Cauliflower Soup

Cauliflower and garlic soupYou all know by now that I am a fan of soup—specifically extra creamy soups.

Say hello to my latest, flavorful and creamy soup.

Creamy cauliflower soupHaving a big container of soup in the refrigerator, ready for the week ahead is the best version of meal-prep—and this recipe really takes leftovers to the next level.

Get ready my friends, today we are making vegan + gluten free Roasted Garlic Cauliflower Soup!

Roasted Garlic soup recipe

The base of this soup starts with roasted garlic. This simple step seriously elevates the recipe + adds the toasted garlic flavor that everyone loves. Next, we blend the cauliflower into a creamy mixture, naturally thickened with arrowroot powder. Finally, we top the bowls with caramelized onions and herbs for extra seasoning.

This delicious soup is not only a great meal-prep recipe, but also a simple, and elegant addition to a meal with friends.

Roasted garlic soup

I hope you love this Roasted Garlic Cauliflower Soup as much as I do! It is:

Super Creamy

Flavorful + Nourishing

Naturally Thick


& Extra Garlicky

Creamy cauliflower soupIf you enjoy this creamy soup recipe you might also like my tumeric lentil soupcreamy broccoli “cheddar” soup, thai peanut soup with kale, or creamy tomato soup.

If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!

Roasted garlic and cauliflower soup

Roasted Garlic Cauliflower Soup

This vegan Roasted Garlic Cauliflower Soup is so simple and makes the best leftovers for the week ahead! It is creamy, garlicky, and incredibly flavorful.
Prep Time10 minutes
Active Time50 minutes
Total Time1 hour
Course: Entrée, Soup
Cuisine: Gluten Free, Nut Free, Vegan
Yield: 4 small bowls
Author: The Local Sprout


  • 1 large head garlic or 2 small heads
  • 1 tsp + 1 Tbsp avocado oil separated (or sub melted coconut oil)
  • 1 large yellow onion thinly sliced
  • 1/2 tsp salt + extra for sprinkling
  • 1 large head cauliflower I used orange cauliflower
  • 2 cups vegetable broth
  • 1 Tbsp. honey
  • pinch black pepper
  • 1 tsp red pepper flakes more or less to taste
  • 2 Tbsp. arrowroot powder
  • pinch dried dill optional, for serving
  • fresh parsley optional, for serving


  • Preheat oven to 400°F. Slice off the top of the garlic head so that the cloves are exposed. Place the garlic on a piece of foil, drizzle with 1 tsp avocado oil, and wrap the foil around the head of garlic. Roast until garlic is golden and soft—about 40 minutes.
  • While the garlic is roasting, heat 1 Tbsp. avocado oil in a medium pot over medium heat. Once hot, add the onion and salt. Sauté for up to 20 minutes—until onions are dark golden and caramelized. Remove onion from pot and set aside until ready to serve.
  • To the, (now empty) pot, add the cauliflower, vegetable broth, honey, pepper, and red pepper flakes. Bring mixture to a simmer, cover, and cook for 10 minutes.
  • Pour mixture into large-container, high speed blender (alternatively, use an immersion blender). Add the arrowroot powder and roasted garlic cloves (these should easily pop out of the shell with a knife). Blend on high until smooth and creamy. Taste and adjust seasoning if needed—adding extra salt for saltiness, pepper for earthiness, red pepper flakes for spiciness, and honey for sweetness.
  • Serve warm, topped with caramelized onions, dried dill, and fresh parsley, if desired.
  • Leftovers will keep refrigerated in an airtight container for up to 4 days.


Nutrition information is a rough estimate of 1/4 of the entire recipe without optional toppings.


Serving: 1g | Sodium: 447mg | Sugar: 11.4g | Fiber: 6.2g | Calories: 164kcal | Saturated Fat: 0.9g | Fat: 5.6g | Protein: 7.2g | Carbohydrates: 24.5g

The Local Sprout


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