A rich, hearty tomato basil soup so delicious your kids will not know it is healthy!
The weather has changed here in Colorado, and now that it has started to snow, I want to stock up on soup! I love a nice warm soup on a cold day AND soup freezes really well so I can pack my freezer with easy meals for later!
This soup is really easy to make and has AMAZING flavor!
The roasted cauliflower adds an amazing richness to this soup as well as some extra micronutrients! Because it is roasted and stewed, it is soft and takes on the flavor of the soup–so it doesn’t taste like “cauliflower”! And because it is white, most kids won’t object when they see it in chunks in their soup (but if they do, you can always puree this soup for a smooth texture!)
Adding basil-infused olive oil at the end preserves the health-promoting phytonutrients in the olive oil as well as adding amazing basil flavor, AND this is a great “cooking” activity to get your kids to help with!
Both of my kids loved this soup–so much that I made it twice in one week!!! They loved making the basil infused olive oil–Ella “tasted” quite a bit of hers before it made its way into the soup!
A hearty tomato soup with rich roasted cauliflower and basil-infused olive oil
½ c olive oil
¼ c fresh basil (~50 leaves)
1 medium sweet onion
4 cloves garlic
1–2 T butter/ghee (saute)
1 t Italian seasoning
1 head cauliflower, chopped
¼ c butter/ghee (roux)
¼ c flour (roux, gluten free preferrably)
1 qt vegetable/chicken stock
28 oz diced tomatoes
28 oz crushed tomatoes
2 c milk (or dairy free milk)
Place cauliflower on a sheet pan lined with parchment. Add salt and pepper. Roast at 425 ~20 minutes, until tips are carmelized
In a small bowl, add olive oil and chopped fresh basil and gently stir. Set aside
In a large pot, melt butter/ghee and saute onion over medium heat, add a pinch of salt and pepper. When onion softens, add garlic and Italian seasoning
When onion is translucent, add butter/ghee and flour for the roux. Mix until combined and heat an additional minute
Add stock and tomatoes and mix thoroughly to combine roux. Bring up to a gentle simmer.
Add roasted cauliflower.
Add salt and pepper to taste.
Simmer 1 or more hours, stirring occasionally (especially as soup is thickening)
Just before serving add milk, bring up to temperature (~5 minutes)
Add basil infused olive oil either to whole soup or per serving (so kids can get less if they want, and kids can add their own! Or could just get the flavor from the olive oil without the green!)
Serve chunky or puree for a smooth soup
Portion for freezing
Dairy free: use your own “butter” substitute or olive oil. Use your favorite dairy free milk
For a richer soup, add 1½ c milk and ½ c whipping cream or coconut cream
Gluten free: substitute white rice flour or use 2T cassava flour/2T butter/ghee (cassava has 2x more starch!)
low carb, omit roux and use preferred dairy free milk
Keywords: healthy tomato basil soup
Why this Creamy Tomato Basil Roasted Cauliflower Soup is HEALTHY!
Fruits and Veggies like tomatoes and cauliflower are packed with micronutrients–these are more than just vitamins and minerals but powerful plant compounds that improve health!
Tomatoes, Onions, garlic, and cauliflower have powerful anti-oxidants that neutralize free radicals and reactive oxygen species which damage cells and DNA.
Fruits and Veggies like tomatoes and cauliflower have fiber that is so important for our digestive systems! Fiber is something we can’t digest, but it helps to clean out our gut and also provides food for our microbiome!
Supports a Healthy Microbiome
Our microbiome is all the good bacteria in our gut–it does amazing things like providing protection, helping to digest food, supporting our immune system and making neurotransmitters (and MUCH more!). The good bacteria LOVES fruits and veggies like tomatoes and cauliflower!
Healthy Fat: Olive Oil
Olive oil has been touted for years as a healthy oil, but the health benefits come from the micronutrients in it and not just the composition of the oil. Olive oil has hydroxytyrosol, olecanthal, and oleuropein among other phytonutrients that are shown to be antioxidant, anti-inflammatory, neuro-protective, vascular-protective, anti-cancer, joint-protective and so much more! But all these phytonutrients are not heat stable so adding a good amount of olive oil after cooking really boosts its protective ability! In this recipe I add the olive oil at the end of cooking to maximize the health benefits of the olive oil as well as maximizing flavor with the basil infused olive oil!
This creamy tomato basil roasted cauliflower soup contains no gluten if using gluten free flour for the roux.
Gluten is a sticky protein that can cause Leaky Gut and promotes inflammation! Too much inflammation is like lighting your body on fire!!!
How to get kids to eat this Creamy Tomato Basil Roasted Cauliflower Soup!
This creamy tomato basil roasted cauliflower soup is a little chunky with the cauliflower and kids may not want to eat it. Pureeing the this soup (either before or after adding the basil infused olive oil) takes away the visual objections to the cauliflower as well as texture issues!
Try a lick!
Sometimes a bite is a big commitment to kids, but getting them to try a lick is manageable! This creamy tomato basil roasted cauliflower soup tastes amazing, and if they take a lick and like it, then they are more likely to take a bite!
This creamy tomato basil roasted cauliflower soup is a great dish to let kids help with! Giving kids their own olive oil and basil that they can mix and then add to their soup are great activities that kids of almost any age can help with! When kids help prepare food, they are more likely to try it!
Pharmacist, Chef, and Mother of Twins!
Hi! I’m Julie! When I’m not chasing my twins around, I am creating simple, healthy meals that busy moms and kids will love!
I’m here to help! If you are feeling overwhelmed about changing your diet, tired of scouring the internet for recipes that you think your family will eat, and stressed out from all the meal prep– I can help you!
You don’t have to do it alone! What if you had a Chef and Mother holding your hand as you took baby steps making healthy changes???