Vegan Roasted Cauliflower & Delicata Squash Soup with Delicata “Croutons”
Gluten-Free, Dairy-Free, Vegan, Fibre-Rich, Anti-Inflammatory, Gut-Supportive
This roasted cauliflower and delicata squash soup is spiced and creamy with flavour throughout. Roasting concentrates the natural sugars in the vegetables and allows the curry powder, turmeric, cumin, coriander, mustard seed, cinnamon, and garlic to fully coat and season each piece. Using enough spice creates structure and balance rather than a bland vegetable puree.
Cauliflower is rich in fibre and glucosinolates, compounds that support liver detoxification pathways and digestive health. Delicata squash provides complex carbohydrates and beta-carotene, which the body converts to vitamin A to support immune function and skin integrity. Sweet onion adds prebiotic fibres that feed beneficial gut bacteria and support microbial diversity.
Full-fat coconut milk provides fat that enhances absorption of fat-soluble nutrients like vitamin A and curcumin from turmeric. Including fat with fibre-rich vegetables improves nutrient bioavailability, supports satiety, and helps stabilize blood sugar after the meal.
Reserving roasted delicata squash to finish the soup adds texture and contrast to the smooth base. Serve with crusty grilled bread for dipping, it makes the meal feel complete and pairs well with the fibre and fats in the soup. Finished with fresh cilantro, chili flakes, and flaky salt, this is a balanced meal that supports digestion without feeling heavy.
Ingredients (Serves 4–6)
For the Roasted Vegetables
1 medium head organic cauliflower, chopped
2 delicata squash, sliced into half moons, seeds removed
1 large sweet onion, sliced
8–10 cloves garlic
2 tablespoons avocado oil
2 tablespoons curry powder
2 teaspoons turmeric
2 teaspoons ground cumin
2 teaspoons ground coriander
1–2 teaspoons mustard seed
1 teaspoon ground cinnamon
1–1½ teaspoons fine sea salt
For the Soup Base
1 tablespoon extra virgin olive oil
1–2 additional cloves garlic, minced
1 carton organic vegetable broth, about 1 litre
1 can full-fat coconut milk
For Topping
Reserved roasted delicata squash
Fresh cilantro
Chili flakes
Crusty grilled bread, for serving
Method
Preheat the oven to 375°F (190°C) and line a large baking sheet with parchment paper.
Toss cauliflower, delicata squash, sweet onion, and whole garlic cloves with avocado oil and all listed spices. Coat thoroughly so the vegetables are fully covered. Spread in an even layer.
Roast for approximately 40 minutes, flipping halfway, until tender and caramelized with golden edges. Remove a portion of the roasted delicata squash and set aside for topping.
In a large pot over medium heat, warm olive oil and sauté the minced garlic until fragrant. Add the roasted vegetables to the pot and pour in the vegetable broth. Bring to a gentle simmer for 5–10 minutes to allow flavours to develop.
Blend using an immersion blender until smooth and creamy. Stir in the full-fat coconut milk. Taste and adjust seasoning, adding additional curry powder, turmeric, cumin, coriander, cinnamon, or salt as desired to enhance flavour. Simmer for a few more minutes to allow the spices to fully infuse.
Ladle into bowls and top with reserved roasted delicata squash, fresh cilantro, chili flakes, and a pinch of Maldon salt. Serve with crusty bread.
Notes
Do not overcrowd the vegetables while roasting, spacing ensures proper caramelization and stronger flavour.
Taste and adjust seasoning at the end, this soup benefits from generous spice.
Store in the refrigerator for up to 4 days, flavours intensify over time.
Recipe by Taylor Robinson – Holistic Health & Wellness Nurse | Nutrition Specialist