Let’s chase away the winter chill with a soup that’s sure to bring warmth and joy! This roasted red pepper and cauliflower soup is a super delicious bowl of goodness that’s guaranteed to make those long winter nights and cold days a bit cozier. This recipe is delightful and just as delicious as our Roasted Tomato Soup.

In fact, we think you’ll end up making this a staple of your lunch and dinner! It’s a super simple, easy-to-prepare meal that tastes just divine. This roasted red pepper soup is low-carb, and completely plant-based. Get ready for a bowlful of comfort and smiles!

a bowl of roasted red pepper and cauliflower soup topped with croutons and Parmesan flakes

What does roasted red pepper soup taste like?

Roasted red peppers on their own have a natural sweet, charred flavor. We’ve paired them with cauliflowers here, which have a nice nutty flavor, as well as carrots that have rich, earthy tones. Of course, all the vegetables in this soup have a delightful sweetness to them, which is where that head of garlic comes in, counteracting the sweetness with its more nutty taste and pleasantly pungent flavor.

roasted carrots, peppers, and cauliflower in a baking dish

Is roasted red pepper soup healthy? 

This soup is rich in vegetables and doesn’t have a ton of additional heavy creams — just a bit of coconut milk and olive oil, both of which contain real health benefits. With the red peppers and carrots, this soup packs a powerful Vitamin A punch, too. In addition, cauliflower is an incredibly great source of Vitamins C and K.

In a nutshell, this roasted red pepper soup isn’t just delicious; it’s also a nutrient-packed powerhouse that’s great for your well-being.

How to make roasted red pepper soup

  1. Peel the outer layers of the whole head of garlic. Making sure to leave the garlic cloves intact.
  2. Use a sharp knife and cut the top 1/4 of the head of garlic and discard the top. You want to be able to expose the garlic.
  3. Add the garlic to a 12×8 baking dish with the tomatoes, cauliflower, carrots, shallot, and roasted red pepper.
  4. Season with a salt, pepper and drizzle with olive oil.
  5. Toss together until everything is combined and coated in the olive oil.
  6. Roast at 400 degrees F for 40-45 minutes.
  7. Transfer the roasted veggies to a blender. Once the garlic is cool enough to handle, squeeze the head of garlic into the blender. Discard the peel.
  8. Add the coconut milk, and blend until smooth and creamy. *Be careful not to completely seal the blender
  9. Garnish with croutons, parmesan cheese (omit for dairy-free), and crushed red pepper, and enjoy!
two bowls of roasted red pepper and cauliflower soup topped with croutons and Parmesan

What is the difference between shallots and red onions?

The main difference between shallots and red onions is in the taste. While onions have a sharper, powerful taste, shallots tend to be sweeter. That’s why you’ll find a good caramelized onion can be improved by throwing in some shallots, enhancing the sweetness.

This recipe calls for shallots over red onions because we’re trying to enhance the sweetness of the veggies. 

two bowls of roasted red pepper and cauliflower soup

Roasted Red Pepper and Cauliflower Soup (plant-based recipe)

5 from 3 votes
Author: Food Dolls
Servings: 6 servings
Prep: 10 minutes
Cook: 45 minutes
Total: 55 minutes
Roasted red peppers, cauliflower, carrots and cherry tomatoes are roasted in the oven and blended with coconut milk! Great plant-based, healthy soup!

Ingredients  

  • 1 head garlic
  • 16 ounces grape tomatoes
  • 12 ounces cauliflower florets
  • 1 cup baby carrots
  • 1 medium shallot or small red onion
  • 16 ounces jar roasted red pepper drained
  • 2 teaspoons salt more or less to taste
  • 1 teaspoon black pepper more or less to taste
  • 1/4 cup extra virgin olive oil
  • 1 (14.5 ounce) full-fat coconut milk

Instructions 

  • Peel the outer layers of the whole head of garlic. Making sure to leave the garlic cloves intact.
    1 head garlic
  • Use a sharp knife and cut the top 1/4 of the head of garlic and discard the top. You want to be able to expose the garlic.
  • Add the garlic to a 12×8 baking dish with the tomatoes, cauliflower, carrots, shallot, and roasted red pepper.
    16 ounces grape tomatoes, 12 ounces cauliflower florets, 1 cup baby carrots, 1 medium shallot or small red onion, 16 ounces jar roasted red pepper
  • Season with a salt, pepper and drizzle with olive oil.
    2 teaspoons salt, 1 teaspoon black pepper, 1/4 cup extra virgin olive oil
  • Toss together until everything is combined and coated in the olive oil.
  • Roast at 400 degrees F for 40-45 minutes.
  • Transfer the roasted veggies to a blender. Once the garlic is cool enough to handle, squeeze the head of garlic into the blender. Discard the peel.
  • Add the coconut milk, and blend until smooth and creamy. *Be careful not to completely seal the blender when pureeing hot liquids! 
    1 (14.5 ounce) full-fat coconut milk
  • Garnish with croutons, parmesan cheese (omit for dairy-free), and crushed red pepper, and enjoy!

Video

Nutrition

Serving: 1serving | Calories: 268kcal | Carbohydrates: 13g | Protein: 4g | Fat: 24g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 1857mg | Potassium: 681mg | Fiber: 4g | Sugar: 4g | Vitamin A: 3967IU | Vitamin C: 75mg | Calcium: 75mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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Recipe Rating




10 Comments

  1. 5 stars
    I’m one week post-surgery and I’m currently on a liquid only diet. Sent this recipe to my dad, who made this last night and wow! I nearly cried after the first bite and exclaimed: “Real food!” Thank you, ladies! This soup really lifted up my spirits after a miserable week of meal replacement shakes.

    1. This makes us so happy, we are so glad that this recipe can offer even a little bit of comfort during a difficult time. We wish you best of luck in your healing process! xo, Alia & Radwa

  2. Can I use frozen cauliflower? And should I let leave it out a little while before I put in the oven?

    1. Hi Mariann- We adjusted the instructions so it is more clear! Hope that helps, let us know if you have any other questions!