Comments 2

Creamy low carb roasted cauliflower and garlic soup

Creamy Low Carb Roasted Cauliflower and Garlic Soup | Jessica Says

This unusual soup is rich, comforting and chock full of ingredients that are good for you: the sweet garlic packs a serious antioxidant punch, while the cauliflower (star member of the cruciferous family) is a powerful ally in keeping nasty diseases at bay. Roasting the key ingredients releases a sweetness and a nuttiness that are absolutely to die for, elevating the dish to whole new levels of deliciousness. Add a little grated Parmesan to garnish, and you’ve got the culinary equivalent of a hug!

The recipe

Serves 4-6. See nutritional information below.


  • 1 large whole cauliflower, broken up into florets
  • 1 small whole head garlic (or 4-5 fat cloves)
  • 1-2 tbs olive oil
  • 1 half yellow onion, finely chopped
  • 1 tbs organic grass-fed butter
  • 3 cups organic chicken broth
  • 1 cup water
  • 1 bay leaf
  • 1 tsp dried thyme
  • 1 cups heavy cream
  • Salt and pepper for seasoning
  1. Preheat your oven to 200°C / 390°F and line a roasting pan or baking sheet with foil.
  2. In a large mixing bowl, toss the cauliflower florets with salt, pepper and enough olive oil to coat them generously. Tip onto the lined baking sheet.
  3. Cut the top off the head of garlic and drizzle with more olive oil, before wrapping it up with foil. Place on the baking sheet next to the cauliflower florets. (If using cloves, simply toss, skin still on, in the olive oil with the cauliflower florets and roast alongside.)
  4. Place the baking sheet in the middle of the oven and cook for around 30 minutes, or until the cauliflower is toasted, golden and tender.
  5. In a heavy-based saucepan, gently melt the butter and add the chopped onion. Cook until translucent and soft, but not coloured.
  6. Tip the roasted cauliflower in and add the garlic. (Tip: to remove the cloves from the skin, simply pinch the pointy base. This should push the clove out without any hassle.)
  7. Cook the cauliflower and garlic together for a few minutes, before adding the chicken broth and water. Add the bay leaf and season with the thyme. Bring to the boil then simmer until the vegetables are very tender, roughly 30 minutes.
  8. Discard the bay leaf and liquidise the soup with an immersion blender, loosening with extra stock if it seems too thick. Stir in the heavy cream and season with salt and pepper to taste. Garnish with a little extra olive oil.

Nutritional information:

Roasted cauliflower soup Calories Fat    (grams) Carbs (grams) Protein (grams) Fiber (grams) Net carbs (grams)
1 lge cauliflower 210 0.84 44.52 16.63 21 23.52
4 cloves garlic 16 0.08 4 0.8 0.4 3.6
2 tbs olive oil 220 27 0 0 0 0
½ onion 34 0.06 8.09 0.74 1.1 6.99
1 tbs butter 102 11.52 0.01 0.12 0 0.01
1 chicken stock cube 30 2 2.5 0.5 0.2 2.4
1 cup heavy cream 940 101 3.2 3 0 3.2
TOTAL 1552 142.5 62.32 21.79 22.7 39.72
Per serving (if 6) 258.66 23.75 10.39 3.63 3.78 6.62


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