sheet pan roasted cauliflower & wild rice soup

Level

Easy

Cooking Time

50 Min

Serves

6

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Published October 28, 2024 by Dr. Stephanie Gray, DC

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You should make this Sheet Pan Roasted Cauliflower & Wild Rice Soup. It’s so good! This soup is easy to make and is perfect in the fall or winter months.

The nice thing about this recipe is that your oven and sheet pan do most of the work. Roasting the cauliflower, carrots and onion is so simple and enhances the flavor of the veggies. Roasted veggies are added to the soup pot with a little garlic and ginger. Coconut milk, water, wild rice and your leafy greens are then stirred in. Soup is all done! 

You should always make your own soups. Store bought soups are filled with unnecessary preservatives, additives, thickeners and emulsifiers.  Soup should have only natural, real food ingredients. 

 This soup is naturally gluten free, dairy free, vegan/plant-based and has no unnecessary ingredients. 

Unprocess your diet. Eat real food. This is real food.

If you like sheet pan recipes, try these other recipes:

 Sheet Pan Chicken Fajitas

12 minute broiler sheet pan steak fajitas.

Sheet pan Roasted Butternut Squash Soup

Sheet Pan Shrimp & Asparagus 

Sheet Pan Greek Salad

 

 

What equipment do you need

  • oven
  • large sheet pan
  • large soup pot
  • wooden spoon

 

What ingredients do you need?

  • 3/4 cup dry wild rice
  • 1 medium – large head cauliflower (broken into florets)
  • 2 carrots (peeled and cut into coins)
  • 1 large white onion (diced)
  • 1 clove garlic
  • 1 tbsp grated ginger
  • 1 can high quality coconut milk
  • 4-6 cups water
  • 1 bay leaf
  • 2 cups arugula, spinach or chopped Swiss chard

How to Store Leftover Soup

Store leftover soup in a glass, airtight container. It should be refrigerated and eaten within 5-7 days. Reheat on the stove or in the microwave.

This soup will freeze well for 3 months. 

 

Roasted Cauliflower and Wild Rice Soup

Today we're making a plant based creamy roasted cauliflower soup with carrots and wild rice.
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Course: Soup
Cuisine: dairy free, gluten free
Keyword: drstephanieskitchen, healthy soup, soup
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 6
Calories: 158kcal
Author: Dr. Stephanie Gray ~www.drstephanieskitchen.ca

Equipment

  • 1 large sheet pan
  • 1 large soup pot

Ingredients

  • 3/4 cup dry wild rice
  • 1 medium - large head cauliflower broken into florets
  • 2 carrots peeled and cut into coins
  • 1 large white onion diced
  • 1 clove garlic
  • 1 tbsp grated ginger
  • 1 can high quality coconut milk
  • 4-6 cups water
  • 1 bay leaf
  • 2 cups arugula, spinach or chopped swiss chard

Instructions

Make the Rice First

  • Cook rice according to package directions.

Roast the Veggies

  • Preheat the oven to 400 F.
  • Spread cauliflower, chopped carrots and onion on a sheet pan. Sprinkle with a touch of coconut or avocado oil (olive oil may burn at this high temperature).
  • Roast for 25-30 minutes until golden brown and tender.

Make the Soup

  • When the veggies are roasted you can begin to make the soup. To a large soup pot add 1 tbsp olive oil. Add garlic and ginger. Cook 1 minute.
  • Add roasted cauliflower, carrots and onions. Stir in with a wooden spoon.
  • Add can of coconut milk.
  • Add 4-6 cups of water, depending on how thick you like your soup. Add 1 bay leaf.
  • Stir in arugula, spinach or Swiss chard. Allow to wilt about 2 minutes.
  • Stir in cooked wild rice.
  • Season soup with salt and pepper to taste.

Nutrition

Serving: 1cup | Calories: 158kcal | Carbohydrates: 21g | Protein: 4.2g | Fat: 7.3g | Saturated Fat: 2g | Sodium: 664.7mg | Potassium: 355.2mg | Fiber: 4.3g
Tried this recipe?Mention @drstephanieskitchen or tag #drstephanieskitchen!

I’m a doctor of chiropractic, with a special interest in nutrition. I am passionate about healthy eating and using food to heal thyself. Food should be made in a kitchen not a factory. I believe in eating whole foods, keeping processed foods to a minimum. It is my goal to show you that eating healthy and cooking at home can be simple and very rewarding! All of my recipes are gluten-free. Some are ketogenic or paleo friendly.