Cauliflower tomato soup is a delightful twist on the classic minestrone. The soup is thickened with green lentils and garnished with parsley cream.
I can't get enough of this cauliflower tomato soup! A steaming bowl of this soup and a cozy spot on the couch are pure bliss. Despite its relatively simple list of ingredients, roasting the cauliflower and tomatoes concentrates their flavors, which gives a delightful depth to each spoonful.
It's finally soup season (my favorite season for cooking and baking and pretty much everything!) so you know I pulled out my dutch oven first thing. I love using the last of my summer tomatoes for this cauliflower tomato soup. Once I've made a few batches, next in line is always an easy loaded potato soup and a pot of beanless chili. My house smells especially delicious in the fall!
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Ingredients
- Cauliflower
- Olive oil
- Paprika (I like to substitute half for the smoked variety if I've got some on hand)
- Tomatoes
- Yellow onion
- Salt & Pepper
- Garlic
- Green lentils (these will thicken the soup)
- Vegetable broth (chicken broth works just fine, too)
- Parsley
- Plain greek yogurt
Step-by-Step Instructions
There are a few steps to this cauliflower tomato soup recipe, but they're all pretty simple and it comes together easily.
- Preheat the oven to 375°F.
- To start, you'll toss the cauliflower in a large-ish bowl with the paprika and half the olive oil.
- Next you'll line a baking sheet with parchment paper, add the cauliflower and the halved tomatoes and bake it all for about 30-40 minutes. The tomatoes should be soft and the cauliflower just turning golden brown.
- While the cauliflower and tomatoes are roasting, add the remaining olive oil, onions, salt and pepper to a large pot that's been preheated over medium-high heat. Cook the onions for about 4 minutes or until they start to soften up, then add the garlic. Cook about a minute or two more and until the garlic begins to brown and becomes fragrant, and the onions are translucent.
- Now you'll add half of the vegetable broth and bring it to a boil.
- Rinse the lentils well then add them to the onion/broth mixture. Reduce the heat and let it simmer for about 30 minutes.
- By now, the cauliflower and tomatoes should be done. Reserve about ¼ cup of the cauliflower, then add the remaining cauliflower and all of the tomatoes to a blender or food processor, along with the other half of the vegetable broth. Blend it until it's smooth and creamy.
- Add the cauliflower/tomato mixture to the soup pot with the lentils, and continue to simmer for another 15 minutes or so.
- To make the parsley cream, combine the parsley and greek yogurt in the food processor and blend it until it's smooth.
- Now it's time to serve your cauliflower tomato soup! Ladle it into bowls, drizzle on some of the parsley cream, and top it with a few pieces of the reserved roasted cauliflower.
Equipment Needed
- Large mixing bowl for the cauliflower.
- Baking sheet to roast the cauliflower and tomatoes.
- Parchment paper for lining the baking sheet.
- Large pot or Dutch oven for cooking the soup!
- Wooden spoon or spatula
- Measuring cups and spoons
- Colander or fine mesh strainer for rinsing the lentils.
- Food processor or high-speed blender to puree the soup.
- Chef's knife and cutting board
- Ladle
- Serving bowls
Tips
- Roast the caulifower until it's lightly browned: Let the cauliflower get a bit of color in the oven. It deepens the flavor and gives the soup a slightly nutty undertone. The tomatoes should look soft and slightly blistered.
- Use good vegetable broth: A flavorful broth makes a big difference here. If you're using store-bought, choose a low-sodium version so you can control the salt.
- Simmer the lentils gently: Lentils can split or turn mushy if cooked at too high a boil. Keep them at a steady, gentle simmer until they're tender.
- Blend in batches if needed: Depending on your blender or food processor size, you may need to puree the roasted vegetables in two batches. Be careful as they'll be hot!
- Adjust the texture to your taste: For a thicker soup, simmer it uncovered a bit longer. For a smoother, thinner version, add extra broth.
- Reserve a few roasted cauliflower florets: They make a beautiful garnish and add a nice texture to each bowl.
- Make the parsley cream fresh: Blend it just before serving so the color stays bright and the flavor is fresh.
- Taste and season before serving: Lentil soups often need an extra pinch of salt or squeeze of lemon at the end to bring out all the flavors.
Storage and Make-Ahead
- Refrigeration: Store the cauliflower tomato soup in an airtight container in the refrigerator for up to 5 days. Let it cool completely before sealing to prevent condensation. Keep the parsley cream in a separate container for up to 3 days.
- Freezing: This soup freezes very well. Portion it into freezer-safe containers or bags and freeze for up to 3 months. Thaw it overnight in the fridge, then reheat it gently on the stovetop. Add a tiny amount of broth or water if it thickened too much.
- Make-ahead: You can roast the vegetables and cook the lentils up to 2 days in advance.
- Reheating: Warm the soup over medium heat, stirring occasionally. Don't let it boil or it might lose its creamy consistency. The parsley cream can be served chilled or brought to room temperature before drizzling.
- Meal prep: Store the soup in single-serving jars or containers, and add the parsley cream right before eating.
Frequently Asked Questions
Can I use red or brown lentils instead of green?
You can, but keep in mind that red lentils cook faster and will make the soup creamier and less textured.
Do I need to soak the lentils first?
No soaking is necessary for green lentils. Just rinse them well before cooking to remove any dust or debris.
Can I make this soup ahead of time?
The flavors actually improve after a day in the fridge! Store the soup and parsley cream separately, then warm the soup gently and drizzle the cream right before serving.
How long will leftovers keep?
Store in an airtight container in the refrigerator for up to 5 days. The parsley cream will stay fresh for about 3 days.
Can I freeze cauliflower tomato soup?
Yes, but skip adding the parsley cream until after reheating. Freeze the soup in airtight containers for up to 3 months. Thaw overnight in the fridge, then warm it gently on the stove.
Can I use frozen cauliflower?
It won't brown as nicely as fresh but it can be used if that's all you've got. If using frozen, roast it at a slightly higher temperature (around 400°F).
What can I use instead of Greek yogurt in the parsley cream?
Sour cream or crème fraîche both work well. Coconut yogurt or cashew cream work if you want to be dairy-free.
Can I make it spicy?
Add red pepper flakes to the onions while they're sautéing. You can always add a bit more to individual bowls if it's not spicy enough.
Related
Looking for more delicious soup recipes? Try these:
Cauliflower Tomato Soup with Parsley Cream
Cauliflower tomato soup is a delightful twist on the classic minestrone. The soup is thickened with green lentils and garnished with parsley cream.
Ingredients
Soup
- 1 head of cauliflower, broken down into pieces
- 2 tablespoons olive oil, divided
- 1 teaspoon paprika
- 4-6 small tomatoes, halved
- 1 yellow onion, diced
- 3 teaspoons coars salt
- ¼ teaspoon ground black pepper
- 2 garlic cloves, minced
- ½ cup green lentils, rinsed
- 32 ounces vegetable broth, divided
Parsley Cream
- 1 cup parsley
- ½ cup plain greek yogurt, full fat or low fat
- ¼ teaspoon salt
- ¼ teaspoon cracked pepper
Instructions
- Preheat the oven to 375°F.
- Add the cauliflower to a bowl and combine with half the olive oil and paprika. Toss to coat evenly.
- To a parchment lined baking sheet, add the cauliflower and the tomatoes and bake for about 30-40 minutes or until the tomatoes are soft and the cauliflower is flecked with golden brown.
- Meanwhile, add remaining olive oil, onions, salt and pepper to a large pot over a medium-high heat and cook for about 4 minutes or until the onions start to soften up, then add the garlic. Cook about a minute or two more and until the garlic begins to brown and becomes fragrant, and the onions are translucent.
- Add half of the vegetable broth and bring to a boil.
- Rinse the lentils well then add them to the onion/broth mixture. Reduce to a simmer and cook for about 30 minutes.
- Once finished, combine the tomatoes and cauliflower (reserving about ¼ cup of the cauliflower) in a food processor along with the other half of the vegetable broth. Pulse until smooth and creamy.
- Combine with the lentil mixture and continue to simmer for another 15 minutes.
- To make the cream, combine the parsley, and greek yogurt in the food processor and blend until smooth.
- To serve, I drizzled the soup with a parsley cream and the reserved cauliflower.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 130Total Fat: 6gSaturated Fat: 1gUnsaturated Fat: 4gCholesterol: 1mgSodium: 1636mgCarbohydrates: 16gFiber: 5gSugar: 7gProtein: 7g
This data was provided and calculated by Nutritionix.
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