Spiced Cauliflower and Almond Soup with Toasted Cumin

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A warm, velvety keto soup blending roasted cauliflower and toasted cumin, enriched with almond cream for a subtle nutty depth. This middle eastern-inspired keto (keto, low carb) ready in about 55 minutes pairs olive oil, medium, chopped yellow onion, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 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.

Prep: 15 min Cook: 40 min Serves 4 Middle Eastern cuisine 250 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat the oven to 425°F. Toss 5 cups cauliflower florets with 2 tbsp olive oil and 1/2 tsp sea salt. Spread on a baking sheet and roast for 25 minutes, turning halfway, until golden and tender.
  2. Step 2: While cauliflower roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 medium chopped yellow onion and 3 minced garlic cloves, sauté for 5 minutes until soft and fragrant.
  3. Step 3: Stir in 1 tsp ground cumin and cook for 1 minute until aromatic. Add the roasted cauliflower to the pot along with 4 cups vegetable broth.
  4. Step 4: Bring to a boil, then reduce heat and simmer for 10 minutes. Meanwhile, blend 1/2 cup soaked and peeled raw almonds with 1 cup unsweetened almond milk until smooth.
  5. Step 5: Add the almond cream to the soup pot and use an immersion blender to puree until smooth and creamy. Season with 1 tsp sea salt and 1/2 tsp black pepper.
  6. Step 6: Ladle soup into bowls and garnish with 1 tsp toasted cumin seeds and 2 tbsp chopped fresh cilantro leaves for a fragrant finish.

Equipment for this recipe

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Frequently asked questions

How long does Spiced Cauliflower and Almond Soup with Toasted Cumin take to make?

Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Spiced Cauliflower and Almond Soup with Toasted Cumin?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.

Can I substitute ingredients in Spiced Cauliflower and Almond Soup with Toasted Cumin?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Spiced Cauliflower and Almond Soup with Toasted Cumin for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Spiced Cauliflower and Almond Soup with Toasted Cumin keto?

Yes — this recipe is tagged keto, low carb, vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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