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–+ servings
cauliflower white bean soup 45 degree angle.

Creamy Roasted Cauliflower White Bean Soup with Thyme

Mallory Brown, RDN
This Roasted Cauliflower White Bean Soup is one of my favorites to keep on heavy rotation during soup season! It's so cozy with the caramelized cauliflower and creamy white beans. Plus, it's so easy to make and loaded with nutrition. True comfort food! 
5 from 2 votes
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Prep Time 10 minutes
Cook Time 30 minutes
Course Dinner
Cuisine American
Servings 4 servings
Calories 225 kcal

Equipment

Ingredients
  

  • 1 head cauliflower (about 4 cups chopped)
  • ½ large yellow onion (or 1 small yellow onion)
  • 1 bulb garlic
  • 1 tablespoon fresh thyme, leaves removed from stems (or 1 teaspoon dried thyme)
  • 2 tablespoon extra virgin olive oil
  • ½ teaspoon kosher salt (more to taste)
  • ¼ teaspoon black pepper
  • 1½ teaspoon paprika
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 4-5 cups low sodium vegetable broth (or low sodium chicken broth)
  • 1 (15 oz) can Great Northern beans, drained and rinsed (or your favorite white bean variety)
  • 2 tablespoon fresh lemon juice (about ½ large lemon or 1 small)

Instructions
 

  • Preheat oven to 400℉ (200°C). Line a baking sheet or sheet pan with parchment paper and spray with cooking spray. Roughly chop the cauliflower and onion. Remove the thyme leaves from the stems. Cut the top end off of a whole bulb of garlic.
  • Add the cauliflower, onion, and garlic to the sheet pan in a single layer and coat them with olive oil, paprika, cumin, coriander, salt, and pepper. Sprinkle the thyme leaves on top. Bake in the preheated oven for 30-35 minutes. Oven times will vary, cauliflower is done cooking when it turns a golden brown color. 
  • When the vegetables are done roasting, remove them from the oven and add everything to a blender. *To add the garlic cloves, carefully squeeze them out of the skin being careful not to get the skins in the blender.
  • Drain and rinse the white beans and add them to the blender along with the broth and lemon juice. Blend everything until smooth using a spatula to push down the sides as needed.
  • To heat the soup, pour it into a large soup pot or dutch oven and heat on medium heat until it starts to bubble. Then lower to medium-low or low heat for another minute or two. If it's too thick, add 1 more cup of broth. Add salt to taste.
  • Hint:  if you don't have a high-speed blender, you can add the soup ingredients including the roasted vegetables, beans, broth, and lemon juice to a large pot and use a hand-held immersion blender to blend it. 

Video

Notes

Expert Tips
  • Time-saving tip: If you want to save some time, use pre-cut cauliflower.
  • If you prefer a thicker soup, use a bit less broth. Add more broth if you want a thinner soup.
  • This recipe calls for low sodium broth so you can better control the saltiness. Give it a taste and add more salt as needed! 
Storage
  • Refrigerator - store cooled leftover soup in an airtight container in the fridge for up to 3-4 days.
  • Freezer - let the soup cool to room temperature and store leftovers in freezer-safe containers or freezer-safe bags in the freezer for up to 3 months.
  • Thaw in the refrigerator overnight. Reheat on the stovetop, on low heat in a slow cooker, or in the microwave.
Nutrition Information
While healthy means something different to everyone, this is a nutrient-rich option. Cauliflower, onion, garlic, and fresh thyme all provide a variety of vitamins and minerals, dietary fiber for a healthy gut, and antioxidants that support brain health and overall health! Extra virgin olive oil provides heart-healthy fats. White beans contain plant protein, dietary fiber, and several other nutrients including vitamin E which has been shown to support brain health. 
Dietitian Tip
One of the easiest ways to ensure you'll eat your vegetables is to make a soup! Roasting the vegetables on a sheet-pan gives the soup so much extra flavor and the cauliflower almost caramelizes in the oven. The addition of white beans makes it creamy and eliminates the need for heavy creams and butter which tend to be high in saturated fats by replacing ithem with an ingredient high in dietary fiber and plant protein. 
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊 

Nutrition

Serving: 1.5 cupCalories: 225kcalCarbohydrates: 31gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 920mgPotassium: 780mgFiber: 10g
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