Roasted Cauliflower and Red Pepper Soup

Makes 6 to 8 servings

This soup not only offers great flavor, but the colors and textures are attractive as well. Roasting intensities the flavors of the vegetables.


5 cups bite-size cauliflower florets 1.25 L
4 tsp canola oil, divided 20 mL
1 cup finely chopped onion 250 mL
1 cup finely chopped carrots 250 mL
cloves garlic, minced
4 cups reduced-sodium chicken broth 1 L
roasted red bell peppers, diced (see tip)
sprigs fresh thyme
  Freshly ground black pepper  
Preheat oven to 425°F (220°C)
Rimmed baking sheet, lined with foil
Serve with half a Canadian Cheddar cheese sandwich and unsweetened canned fruit for a light lunch. 


Step 1
Place cauliflower on prepared baking sheet and drizzle with 2 tsp (10 mL) of the oil. Roast in preheated oven, turning once, for 20 to 25 minutes or until florets start to caramelize and are lightly browned.

Step 2
Meanwhile, in a large pot, heat the remaining oil over medium heat. Sauté onion and carrots for 3 to 4 minutes or until softened. Add garlic and sauté for 30 seconds. Stir in caramelized cauliflower, broth, roasted peppers and thyme; increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes to blend the flavors. Discard thyme sprigs. Season to taste with pepper


Cutting the cauliflower into bite-size florets makes for easy eating.
Cauliflower means “cabbage flower”; this is a fitting name, since cauliflower is a variety of cabbage — hence the strong cabbage-like aroma when it’s cooked.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Calories / Calories 61
Fat / Lipides 2.6 g
Saturated / saturés 0.2 g
+ Trans / trans
Cholesterol / Cholestérol
Sodium / Sodium 315 mg
Carbohydrates / Glucides 8 g
Fiber / Fibres 2.7 g
Sugars / Sucres 3.5 g
Protein Protéines 3 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Very high in: Vitamin A and vitamin C
High in: Folate
Diabetes Food Choice Values:
1⁄2 Fat
Use a combination of cauliflower and broccoli, keeping the total amount at 5 cups (1.25 L). 
To make this soup vegan, substitute vegetable broth for the chicken broth.
How to Roast Red Peppers
To roast your own red peppers, quarter peppers and remove seeds. Place skin side up on a rimmed baking sheet in a 450°F (230°C) oven and roast for 10 minutes. Turn peppers over and roast for 10 to 15 minutes or until skins are blackened. Transfer peppers to a small bowl, cover tightly and let stand for about 15 minutes. When cool enough to handle, peel off blackened skin and discard.
Mary Sue Waisman, Dietitian, Nova Scotia