This Roasted Cauliflower and Red Bell Pepper Soup is a big staple in our home. It’s creamy, nourishing, and so easy to make. The roasted vegetables bring out incredible depth of flavor, with the cauliflower getting beautifully creamy and the red bell peppers adding natural sweetness. Each bowl packs 21 g of protein and 14 g of fiber, making it a really satisfying meal that will keep you full for hours. I love that the oven does most of the work here, and when the produce is in season, you really don’t need much to make this taste amazing. If you’re looking for a comforting soup that’s both delicious and nourishing, this one’s for you!
Why I love this recipe (as a nutritionist)
- High-fiber for gut health: With 14 g of fiber per bowl from cauliflower, chickpeas, and kale, this soup supports digestion and keeps you satisfied.
- Protein-packed: Each serving delivers 21 g of plant-based protein from chickpeas and tofu, making it a balanced, filling meal.
- Minimal ingredients and steps: Easy and satisfying
- Vitamin-rich: Loaded with vitamins A, C, and K from red bell peppers, kale, and cauliflower to support your immune system.
- Iron-rich: with 7mg per bowl, which is increased by the pairing with alliums.
- Simple prep, big flavor: Roasting brings out natural sweetness and depth without complicated techniques.
- Perfect for meal prep: This soup keeps beautifully in the fridge for up to 5 days and freezes well for up to 3 months (without the toppings).
- Warming and seasonal: The blend of Moroccan spices makes this the perfect cozy meal for cool fall and winter evenings.
Ingredient notes
- Cauliflower: Roasting transforms cauliflower into something really special with a slightly nutty flavor, and creamy texture. It’s also packed with fiber and vitamin C.
- Red bell pepper: Adds gorgeous color and natural sweetness when roasted. Rich in vitamin C and antioxidants.
- Tofu: Creates that creamy texture while adding protein. For a soy-free option, use sunflower seeds.
- Ras el hanout: This Moroccan spice blend is one of my favorites! It adds beautiful warmth and complexity to roasted vegetables.
- Chickpeas and kale: I love adding these as crispy toppings! They bring extra protein, fiber, and texture to each bowl.
How to make this recipe (summary)
Prep and roast: Preheat your oven to 350°F (180°C). Chop the cauliflower into florets, quarter the onions, and slice the red bell pepper into strips. Spread everything on a baking sheet, drizzle with olive oil, and season with ras el hanout, salt, and pepper. Roast for 30 minutes until tender and caramelized.
Blend: Let the vegetables cool slightly. Transfer everything to a blender with the vegetable stock and tofu, and blend until smooth and creamy. Warm and season: Pour the soup into a pot over medium-low heat and warm through. Taste and adjust the seasonings as needed.
Prepare toppings: Toss chickpeas and kale with olive oil and zaatar on a baking sheet. Roast until crispy.
Serve: Ladle the soup into bowls and top with the crispy chickpeas and kale. View recipe card below for detailed instructions.
Variations and tips
- Switch up the toppings: Try crispy broccoli or broccolini instead of kale, or add some pumpkin seeds for extra crunch.
- Boost the cheesy flavor: Sprinkle nutritional yeast on top for a savory, umami kick without any dairy.
- Blending tips: A high-powered blender gives the creamiest results, but an immersion blender works too. If using a smaller blender, work in batches and let the soup cool first.
- Serving suggestions: This soup pairs beautifully with crusty bread (like our GF buckwheat bread or GF Seeded Bread), a grilled cheese sandwich, or a simple side salad.
- If you like this recipe, you’ll also love our Vegan Zuppa Toscana, Roasted Veggie Soup for Glowing Skin, and Marry Me Chickpea Soup.
Why you’ll love this roasted cauliflower and red bell pepper soup
- Creamy comfort
- High-protein, high-fiber
- Easy meal prep
- Roasted vegetable depth
- Warming Moroccan spices
FAQ
- Is this roasted cauliflower soup gluten-free? Yes, it’s naturally gluten-free! Just check that your vegetable stock is gluten-free if using store-bought.
- Can I make this soup soy-free? Absolutely! Replace the tofu with sunflower seeds.
- How long does this soup keep? It stores well in an airtight container in the fridge for up to 5 days, making it perfect for meal prep. Reheat the toppings in the airfryer for a few minutes for extra crispiness.
- Can I freeze this roasted red bell pepper soup? Yes! It freezes beautifully for up to 3 months (without the toppings). Just thaw in the fridge overnight and reheat gently on the stovetop.
Roasted Cauliflower and Red Bell Pepper Soup
A comforting, richly flavored soup made with roasted cauliflower and red bell pepper, enhanced with Moroccan spices. Perfect for cool weather and easy to prepare.
Equipment
Ingredients
Soup Ingredients
- 2 yellow onion chopped in quarter
- ½ head large cauliflower - chopped into florets – approx 4 cups
- 2 red bell pepper
- ½ tbsp (8 ml) olive oil
- 2 tbsp (12 g) ras el Hanout - Moroccan spice mix
- 3 cups (710 ml) low sodium vegetable stock
- 6½ oz (185 g) extra firm tofu - or 1/3 cup sunflower seeds
- 2 tbsp (ml) lemon juice
- freshly ground black pepper to taste
- sea salt flakes - to taste
Toppings
- 4 cups (85 g) kale - finely chopped
- 1½ cup (245 g) cooked chickpeas - cooked
- 1 tbsp (15 ml) olive oil
- 1 tbsp (12 g) za’atar spices
- crispy chili oil - optional
Instructions
- Preheat your oven to 350°F (180°C) fan mode on.
- Bake the vegetables: Chop the red bell pepper in half, remove the stem and core, and place it face down on a large baking tray.Peel and quarter the onions, and place them face down on the baking tray.Combine the cauliflower with ras el hanout, 1 tbsp olive oil, salt, and pepper, then place it on the baking tray with the rest of the vegetables. Bake on the middle rack for 35 minutes. Allow to cool down slightly.
- Prepare the toppings: Spread the chickpeas on a large baking tray, toss with ½ tbsp olive oil, and bake on the top rack for 15 minutes.Meanwhile, combine the finely chopped kale with ½ tbsp olive oil and the za'atar, then massage it with your hand.Add the kale to the tray with the chickpeas and bake for another 10 to 15 minutes until crispy, stirring halfway through.
- Blend: Add the red bell pepper, onion, and cauliflower to a large blender along with the tofu, lemon juice, and room temperature vegetable stock. Blend until perfectly smooth, working in two batches if needed.
- Heat and serve: Transfer to a large pot and simmer uncovered on low heat for 10 minutes. Adjust the salt and pepper to taste. Serve with your chickpea and kale toppings, and add chili oil if using. I also recommend a slice of crusty bread, enjoy!
Notes
Soy-free option: use 1/3 cup of sunflower seeds instead. Soak in hot water while you bake the vegetables, drain, then add to the blender instead of the tofu.
This recipe was updated in 2025
Video
Nutrition Information
Per Serving/Portion
Calories: 388 kcalCarbohydrates: 45 gProtein: 21 gFat: 14 gSodium: 521 mgFiber: 14 gVitamin A: 194 IUVitamin C: 218 mgCalcium: 409 mgIron: 7 mg
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I read the comments prior to making and noticed one where the tofu was gritty. I had the same problem. I ran everything thru the food processor and then in small batches with extra stock thru the blender. Eventually I ended up with a smooth, delicious soup that I’m adding to my regular rotation.
Hi Liz, thank you for trying the recipe, and for sharing your tips. With extra firm tofu, I don’t think you would be able to get a smooth enough batch using a food processor. IF you only have a smaller blender, to speed it up next time, you could use silken tofu instead, however that will lower the protein count slightly. Thank you for the beautiful photo 💚
I noticed it only makes 3 servings so I doubled it. It took a bit of time to roast everything. I really enjoyed it. The toppings are a nice addition. It isn’t as quick as other soups but it was different. The tofu to make it creamy is excellent and I didn’t taste it.
Hey Janine! So happy you loved it. Thank you so much for sharing. ❤️
Was anyone else’s soup really grainy? The flavors smelled amazing but I couldn’t get the texture quite right.
Hi lovely, sorry to hear that! It sounds like more of a blender issue, what blender are you using? If you can’t get it super smooth, next time you could try using silken tofu instead, it will reduce the protein but might help with the texture 🙂