Roasted Cauliflower Soup with Swiss Chard: Recipe

If you enjoyed my last soup recipe with sweet potatoes and parsnips, then I have  feeling you will like this one too!

Now that the days are shorter and the air is crispy, it’s the ideal time to make comforting soup.  Just like a warm hug on a chilly day! And who doesn’t love a good hug!?  Even for my readers in warm places, I know you will love this soup because it’s chock-full of nutrients to promote vibrant beautiful health and it tastes gosh darn delish. I personally love eating soups because they are such an easy comfort food to create and then enjoy all week long or freeze for the future.

Before I share this recipe, I must tell you why it’s soooo good for you.

  • Cancer Fighting. Cruciferous veggies like cauliflower contain phytonutrients such as diindolylmethane (DIM) and indole-3-carbinol (I3C), which is said to be the source of the vegetables’ potent cancer-fighting abilities.
  • Detoxification. Both animal and human studies show increased detoxification enzyme levels from high-glucosinolate diets, which cauliflower provides. Researchers suggest that this helps explain the epidemiological association between a high intake of cruciferous vegetables and a decreased risk of certain cancers, in addition to the phytonutrients already mentioned.
  • Nutrient-Dense and Filling. Cauliflower is both an excellent source of vitamin A, C, K, and the synergistic B vitamins and minerals such as selenium and potassium. Also a rich source of fibre, essential for keeping you full longer and your colon healthy – yippee to happy bowel movements!

Note: Other cruciferous vegetables include broccoli, cabbage, kale, mustard greens and bok choy. So if you don’t like cauliflower, you’ve got other options. You can easily swap in broccoli for the cauliflower in this recipe if you so desire.


  • 1 whole cauliflower, cut into chunks
  • 1 large onion, chopped
  • 2 whole garlic cloves
  • 2 cups of hemp or almond milk
  • 4-6 cups of filtered water or alternatively, veggie or chicken stock (make sure it’s MSG-free and LOW in sodium – even better if you have homemade stock)
  • 1 tbsp turmeric
  • Good dose of high quality sea salt & freshly cracked black pepper
  • Several gluggs of extra-virgin olive oil (EVOO) or 1/4 cup of organic butter
  • 1 handful of chopped swiss chard (per bowl)

Step 1: Place the chopped cauliflower and onions into a large baking dish with half inch water (season as you wish, I put a bit of pepper on at this point). Place in oven and bake for 45 minutes to 1 hour at 350-375F (it really depends on how fast your oven cooks). Cook till it’s fork tender.

Step 2: Remove from oven and let cool slightly. Once cooled, place into your food processor with the fresh garlic cloves or place all ingredients into a large pot and hand blend. Either way, blend until completely smooth.

Step 3: Place all the ingredients into a large pot on the stove. Add the hemp milk, stock and seasonings. Heat and stir. Once warmed again, add your fat – either butter or EVOO, at the very end.

Step 4: Portion out into a bowl and garnish with a handful of swiss chard. You may also wish to put a small sprinkle of vegan or regular cheese. If you can’t find swiss chard at your grocery store, you can add any leafy green.

A few more food facts: The leafy greens add a hefty dose of chlorophyll which literally turns off Cox-2 enzymes which are associated with inflammation. Chlorophyll also blocks the cells that cause skin cancer.

One other tidbit I just must share with you because this soup was swimming with garlic – one of my all-time fave herbs. Garlic is deserving of a whole gosh darn post, but it was found in studies to turn on a gene called p53 which blocks breast, colon and prostate cancer formation. Honestly, I get so excited about sharing food facts that I have to stop myself right now otherwise this post will never end. So I will leave you with this lasting thought as you joyously devour this soup.

As Hippocrates said, Let Food Be Thy Medicine!

Have a wonderful day!


Joy McCarthy

Joy McCarthy is the vibrant Holistic Nutritionist behind Joyous Health. Author of JOYOUS HEALTH: Eat & Live Well without Dieting, professional speaker, nutrition expert on Global’s Morning Show, Faculty Member at Institute of Holistic Nutrition and co-creator of Eat Well Feel Well. Read more...


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  • Sounds yummy. I love roasting cauliflower instead of steaming. Here’s a tip. I toss the florets in grapeseed oil and a tablespoon tumeric with salt and pepper then roast. The tumeric really infuses in the cauliflower giving it wonderful flavour and colour. Roasting the garlic cloves with the cauliflower also adds depth. Try that before you puree into a soup next time.

    • Great tips Susanne, thanks so much! The only reason I didn’t roast the garlic (but would add a lovely flavour) was because I wanted to maintain the active components that make garlic a superfood. Raw garlic is unfortunately completely different than cooked in terms of its health benefits.

  • Yummy mmm…always luv your recipes! Question- a friend gave me a rare treat I believe- home grown lima beans- got any suggestions what to do with them??

  • Love this recipe. Could this soup be made in a slow cooker? If you think it can be I will try it that way.

    • Hi Dorothy, great idea! Yes, absolutely. Let me know how long it takes you and how it turns out.

  • Thanks Joy. This soup was lovely. I made it with all homemade chicken stock. Delicious. You added just enough zing. Love the raw garlic component.

  • This sounds absolutely delicious!! Am going to give it a try soon. Thanks for sharing such a wonderful sounding recipe.

  • enjoyed the seminar – can’t wait for the newsletter.