Roasted Zucchini & Cauliflower Soup

This simple soup calls for only six ingredients and takes about an hour to put together (including cook time). While we suggest cumin and paprika for spices, this soup can easily be customized depending on your taste, keeping in mind your specific GERD triggers. The beauty of this soup is that exact measurements aren’t necessary for most ingredients, so don’t worry about the size of your vegetables as you will be adjusting for texture and taste as you go along. Zucchini is high in Manganese as well as Vitamins A and C, and cauliflower is high in Vitamin C and a good source of Vitamin B6. This recipe is gluten free, dairy free and plant-based. 

Why this recipe is GERD friendly:

Zucchini and cauliflower are both GERD friendly vegetables, as they are low in carbohydrates and acid which can be GERD symptom triggers. High fat foods can be a trigger for GERD symptoms as well, which is why this recipe uses a small amount. If fat isn’t a trigger for you, go ahead and use more oil to cook the vegetables. A general recommendation for GERD is to enjoy small, frequent meals throughout the day rather than large, calorie dense meals; this soup is perfect for helping you feel full while being relatively low in calories. 

Keep in mind!

Drizzling oil on the veggies can result in oil overload if not measured properly. Make sure to measure your oil prior to drizzling to keep this soup GERD friendly. 


1 Zucchini

1 Head of cauliflower

4 Tb Olive oil

2-4 C Non-dairy milk 

2-4 Tb Cumin & Paprika spice blend (50/50)

Salt & pepper to taste

How to:

  1. Heat oven to 400° Fahrenheit (204° Celsius)
  2. Cut zucchini and cauliflower into similar sized chunks for roasting (does not have to be pretty!)
  3. Spread vegetables evenly on baking sheets and drizzle with olive oil. Option to season with salt and pepper.
  4. Cook for 30 - 40 minutes (done when soft, or a fork is easily poked through)
  5. Let vegetables cool before blending them in a blender or food processor, adding non-dairy milk as you go to reach your desired consistency. 
  6. Transfer to a pot and place on the stove turned to Low-Medium.
  7. Stir until evenly heated, adding spice blend and salt and pepper to taste. Serve warm. Option to top with pumpkin seeds and a drizzle of olive oil. Option to serve with gluten free bread.

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