Roasted Cauliflower & Fennel Soup with Chicken & Thyme

As the seasons shift into early fall, your body craves warmth, grounding, and stability. This Roasted Cauliflower & Fennel Soup with Chicken & Thyme is creamy, nourishing, and easy to digest, exactly what your metabolism needs when hidden stressors (like under-eating or over-exercising) start to add up. With protein-rich chicken, fiber-filled cauliflower, and calming fennel, this soup bridges Ayurvedic wisdom with modern metabolic science to keep you steady, satisfied, and strong.

Why this recipe is good for us:

Cauliflower

• Metabolically: Low in carbs, high in fiber, supports stable blood sugar and satiety.

• Ayurvedically: Light, dry, and slightly pungent, balanced here with ghee and warming spices to make it grounding and digestible in Vata season.

Fennel

• Metabolically: Supports digestion, reduces bloating, and helps regulate appetite.

• Ayurvedically: Cooling, sweet, and slightly bitter, calms Pitta while soothing Vata in roasted, warm form.

Chicken

• Metabolically: Lean protein that preserves muscle mass and stabilizes metabolism.

• Ayurvedically: Building and strengthening (a rasayana), especially grounding when combined with broth and herbs.

Roasted Cauliflower & Fennel Soup with Chicken & Thyme

Servings: 4
Total Time: 45 minutes

Ingredients

• 1 medium head cauliflower, cut into florets

• 1 large fennel bulb, trimmed and sliced (reserve fronds for garnish)

• 2 tbsp ghee or butter, melted

• 2 medium shallots, chopped

• 2 garlic cloves, minced

• 1 tsp fresh thyme leaves (or ½ tsp dried)

• 4 cups chicken bone broth

• 1 cup cooked chicken, shredded (thigh is best)

• ½ cup heavy cream or coconut milk (optional, for creaminess)

• Sea salt and freshly ground black pepper, to taste

• 1 tbsp olive oil or ghee (for crispy garnish)

• Optional: thinly sliced shallots or fennel fronds for topping

Instructions

1. Roast the vegetables: Preheat oven to 400°F (200°C). Toss cauliflower florets and sliced fennel with melted ghee or butter, a pinch of salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, until golden and tender.

2. Build the base: In a large soup pot, warm 1 tbsp ghee. Add chopped shallots and cook 4–5 minutes until softened. Stir in garlic and thyme, cooking 1–2 minutes until fragrant.

3. Simmer: Add roasted cauliflower and fennel to the pot. Pour in the broth, bring to a boil, then reduce heat and simmer 10 minutes.

4. Blend: Use an immersion blender to puree until smooth (or carefully transfer to a blender in batches).

5. Finish: Stir in shredded chicken and cream/coconut milk if using. Simmer another 5 minutes to warm through. Adjust salt and pepper to taste.

6. Serve: Ladle into bowls and top with crispy shallots or fennel fronds for garnish.

Notes & Substitutions

• For deeper flavor, roast the vegetables with a pinch of smoked paprika.

• Use rotisserie chicken for ease.

• To keep it dairy-free, stick with coconut milk or omit cream entirely.

• Keeps well in the fridge for 3–4 days; flavors deepen overnight.

This soup is perfect for those following a low-carb, ketogenic, or Ayurvedic-inspired lifestyle. It’s a metabolism-friendly, protein-forward way to bring comfort into your fall meals without the heaviness of grains or legumes.