Simmered Tomato-Cauliflower Soup

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-13 · Updated 2026-04-13

A rich, velvety soup made with roasted tomatoes and cauliflower, perfect for chilly evenings without dairy. This comfort food-inspired whole30 (dairy-free) ready in about 55 minutes pairs large head cauliflower, tomatoes, medium onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 large head cauliflower
• 2 lbs tomatoes
• 1 medium onion
• 3 cloves garlic
• 2 tbsp coconut oil
• 2 cups kale
• 1 tsp sea salt
• 1/4 tsp black pepper

Instructions

1. Step 1: Cut cauliflower into florets and roast at 400°F for 20 minutes until golden around edges.
2. Step 2: Dice tomatoes and onion, then sauté in coconut oil over medium heat for 8 minutes until softened.
3. Step 3: Add minced garlic and cook for 1 minute until fragrant, then add roasted cauliflower and 2 cups water.
4. Step 4: Simmer uncovered for 15 minutes, then stir in kale and cook until wilted, about 3 minutes.
5. Step 5: Use an immersion blender to puree until smooth, adding more water if too thick, then season with sea salt and black pepper.