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Cauliflower Tomato Soup (Dairy Free)

A comforting and wholesome recipe awaits! My Cauliflower Tomato Soup combines creaminess with roasted cauliflower, carrots and onion along with sweet cherry tomatoes. It’s a great recipe for a make ahead lunch or as an easy weeknight meal. It’s naturally gluten free, Whole30 compliant and low in carbs plus it’s customizable! 

A bowl of heirloom tomato soup topped with croutons sits on a round plate beside a blue cloth. Another bowl is partially visible, along with a dish of black pepper. A pot of the flavorful soup is also visible in the background.
Cauliflower Tomato Soup.

Original Post: March 2022 | Post Updated: January 2025 

Why this recipe works

Ingredients for this cauliflower tomato recipe

Top view of raw ingredients labeled and arranged on a gray surface for an heirloom tomato soup, including cauliflower, coconut milk, diced tomato, carrots, onions, cherry tomatoes, spices, and extra virgin olive oil.
  • Diced canned tomatoes. Opt for unsalted with no sugar. This way you can control the amount of sodium you put in. Fresh tomatoes work too. 
  • Cherry tomatoes. Any tomato will work. I have made this recipe with heirlooms before when they are in season and let me say- it’s amazing! 
  • Cauliflower florets. Use a whole head of cauliflower. Start with washing it well, making sure to get all the dirt off and cut up into florets. 
  • Carrots. Carrot add a nice texture to this soup along with natural sweetness. 
  • Onion
  • Coconut milk. Coconut milk is usually my choice for dairy free soups. I prefer So Delicious Brand but any coconut milk will work. 
  • Spices. Dried oregano, dried basil, paprika, kosher salt, cumin (to compliment the smokiness of roasting the vegetables), black pepper and cayenne.

How to make cauliflower tomato soup

Step One: Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper. Place the cauliflower, cherry tomatoes, carrots and onion on the baking sheet. Add the seasoning evenly all over and then drizzle the olive oil. Combine until everything is coated.

A baking tray with seasoned vegetables, including cauliflower florets, heirloom cherry tomatoes, sliced carrots, and chunks of onion, beautifully arranged on parchment paper and ready for roasting to create a delightful base for heirloom tomato soup.

Step Two: Roast in the oven for 20 minutes or until carrots are tender and cauliflower and tomatoes are charred.

Step Three: In a large pot or soup pot over medium-high heat, add the diced tomatoes and the roasted vegetables. Bring to a boil and then turn down the heat. Let it simmer for about 10 min. Then add the coconut milk and simmer for an additional 5 minutes.

A pot containing heirloom tomato soup with chopped tomatoes and roasted vegetables like onions, garlic, and peppers. The pot’s silver handles are visible against a light gray background.

Step Four: Remove from the heat. Using an immersion blender (or regular blender), blend the vegetables along with the diced tomatoes and coconut milk. Adjust seasonings as needed and serve immediately. 

A large pot of heirloom tomato soup with herbs sits on a gray countertop. Beside it, a bowl is filled with the same soup and croutons. Croutons are scattered around, and a dark green cloth is draped across the table.

Storing and freezing leftover soup

Let soup cool and store in an airtight container for up to 3 days. To freeze- store in a freezer safe container or a freezer bag for up to 3 months.  

Helpful tips for cauliflower and tomato soup

  • If you don’t want to roast the vegetables, you can saute the onion, carrots and cauliflower. 
  • To keep it milk free altogether, use chicken broth or vegetable broth. Regular water can be used but won’t be as flavorful. 
  • Regular milk or heavy cream works if dairy isn’t an issue.
  • If serving with croutons or a sandwich, more salt may not be needed. If enjoying the soup as is, adjust the salt to your liking. 
  • Blend well for a smooth texture. 
A bowl of creamy heirloom tomato soup topped with croutons. A spoon lifts a serving, showcasing the rich texture of the soup and the crispy, seasoned croutons. The dish is set in a light-colored bowl on a gray surface.

Serving suggestions

  • Creamy soup is perfect with a grilled cheese sandwich for dipping. 
  • Any crusty bread, garlic bread or crackers will be delicious.
  • Top with a dollop of greek yogurt or fresh grated Parmesan.
  • Add heat with red pepper flakes, a touch of harissa paste or more cayenne. 
  • For a complete meal, serve with additional protein or pasta dishes like my chicken lasagna rolls or sheet pan gnocchi

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A bowl of heirloom tomato soup topped with croutons sits on a round plate beside a blue cloth. Another bowl is partially visible, along with a dish of black pepper. A pot of the flavorful soup is also visible in the background.

Cauliflower Tomato Soup (Dairy Free)

Kristina Cadelina
This Cauliflower Tomato Soup combines creaminess with roasted cauliflower, carrots and onion along with sweet cherry tomatoes. It's a great recipe for a make ahead lunch or as an easy weeknight meal. It's naturally gluten free, Whole30 compliant and low in carbs plus it's customizable! 

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Prep Time 10 minutes
Cook Time 45 minutes
Course Soup
Cuisine American
Servings 6
Calories 204 kcal

Equipment

Ingredients
  

  • 30 ounces diced tomatoes unsalted
  • 10 ounces cherry tomatoes
  • 2 cups cauliflower florets
  • 2 large carrots peeled and diced
  • 1 cup onion diced
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 1 teaspoon paprika
  • 1 teaspoon kosher salt plus more if needed
  • 1/2 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon cayenne
  • 2 cups coconut milk

Instructions
 

  • Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper. Place the cauliflower, cherry tomatoes, carrots and onion on the baking sheet. Add the seasoning evenly all over and then drizzle the olive oil. Combine until everything is coated.
  • Roast the vegetables in the oven for 20 minutes or until carrots are tender and cauliflower and tomatoes are charred.
  • In a large pot over medium-low heat, add the diced tomatoes and the roasted vegetables. Bring to a boil and let it simmer for about 10 min. Then add the coconut milk and stir. Let it simmer for 5 more minutes.
  • Remove from the heat. Using an immersion blender ( or regular blender), blend the vegetables along with the diced tomatoes and coconut milk. Puree in a circular motion until smooth.
  • Adjust seasonings if needed and serve soup immediately.

Notes

Notes:
Storing and freezing: Let soup cool and store in an airtight container for up to 3 days. To freeze- store in a freezer safe container for up to 3 months.
Helpful tips:
– If you don’t want to roast the vegetables, you can saute the onion, carrots and cauliflower. 
– To keep it milk free altogether, use chicken broth or vegetable broth. Regular water can be used but won’t be as flavorful. 
– Regular milk or heavy cream works if dairy isn’t an issue.
– If serving with croutons or a sandwich, more salt may not be needed. If enjoying the soup as is, adjust the salt to your liking. 
– Blend well for a smooth texture. 


Nutrition

Calories: 204kcalCarbohydrates: 15gProtein: 4gFat: 17gSaturated Fat: 14gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gSodium: 19307mgPotassium: 747mgFiber: 4gSugar: 6gVitamin A: 4622IUVitamin C: 42mgCalcium: 111mgIron: 5mg
Keyword Cauliflower Tomato Soup
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