Curried Cauliflower Soup

This easy Curried Cauliflower Soup recipe is healthy, vegan, veggie-packed, low-fat AND low-carb, paleo/whole30, and packs a deliciously warm and spicy punch! You can make it in 30 minutes with only 5 ingredients in 1 pot. It’s such a great way to fill up on a low calorie food!

I love how smooth and velvety the base of this soup is- the pureed cauliflower gives it a creamy base without any added cream.

With only five ingredients, this soup is cheap to make, takes very little prep time, and very little clean-up time as well!

And some grated zucchini stirred in at the end not only adds even more healthy veggies to this soup, but also gives it a little bite and texture, making it feel more filling.

This soup is perfect for a light lunch, or as a side with dinner, paired with a sandwich or panini. Heck, I’ve even eaten it for breakfast- such a healthy way to start the day! You’re going to love this easy, low-calorie density recipe.

How to make curried cauliflower soup

Just sauté some onions, add broth and cauliflower, cook, puree, and stir in some grated zucchini! Here are the details.

1. Start by sautéing some onions and curry powder in olive oil. This will soften the onions and bring out their natural sweetness, and also help bring the oils out in the curry powder, making it as flavorful as possible.
2. Add some vegetable broth (or chicken stock, if you prefer) to the pot, along with cauliflower florets. The smaller the florets are, the shorter time it will need to cook.
3. Once the cauliflower florets are cooked and tender, after about 15 minutes or so, use an immersion blender to puree the soup directly in the pot. Alternatively, you can use a standing blender (but I do recommend buying an immersion blender if you don’t already have one!).
4. Finally, stir in some grated zucchini and let it cook for a few minutes more, until the zucchini has softened a bit. Taste and adjust for seasoning, and you’re good to go!

What kind of curry powder should I use?

Curry powder is a blend of spices with a yellow hue.

Curry powder comes in all different kinds. There are some that are very spicy, and some that are mild. Some have lots of warming, aromatic spices like ginger and cinnamon, and others are more simple and traditional.

Almost all of them include turmeric, which gives it its bright yellow color.

You can even make your own curry powder!

Long story short: you can use any curry powder you want. But if you’re unfamiliar with its flavor, I recommend being cautious when adding it to the soup. If it’s very spicy and flavorful, you may only need a little bit. If it’s bland and mild, you may need double what the recipe calls for.

And if you aren’t sure, you can always add more at the end when you’re finished cooking!

How to turbo boost the flavor in this soup

I purposefully created a minimalist, 5-ingredient recipe, but if you’re feeling extra fancy, you can certainly add more ingredients to make the soup more flavorful! Here are my suggestions:

• Add more aromatics, such as minced garlic and minced fresh ginger, to the onions when they are sautéing.
• For a richer texture and taste, try substituting a can of full-fat coconut milk for 1 cup of the vegetable broth. Alternatively, you can use 1/2 cup of heavy cream.
• Add toppings, such as Greek yogurt, homemade mint chutney, toasted pine nuts or sunflower seeds, or chopped bacon. I topped mine with some fresh cilantro, extra veggies, and a squeeze of fresh lime juice.

Can I freeze it?

Yes! Store in an airtight container in your refrigerator for up to 5 days and in your freezer for up to 6 months. It keeps beautifully, but you may have to give it a little stir if the ingredients have separated a bit.

Other recipe recommendations

• For more curry powder yumminess, try this curried chicken salad with apples and raisins and this slow cooker butternut squash soup with curry and ginger.
• Cauliflower is such a versatile veggie- if you love it’s low-carb deliciousness, try this roasted cauliflower with pine nuts and raisins or this rosemary infused potato and cauliflower mash.
• If you’re craving Indian-inspired cuisine, try this easy chicken tikka masala or this oven broiled tandoori chicken.
• My favorite velvety smooth soups are this Irish potato leek soup, roasted vegetable soup, and this carrot ginger soup.
• For more turmeric goodness, try this ginger turmeric butternut squash soup or this slow cooker turkey breast.

Be sure to check out all my soup recipes and all my other low carb recipes, too!

Curried Cauliflower Soup

This smooth, velvety Curried Cauliflower Soup recipe is healthy, vegan, low carb, low fat, and low calorie density, and also deliciously filling and hearty!

5 from 8 votes

Print Pin Rate

Course: Soup

Cuisine: American, Indian Inspired

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Servings: 4 servings

Calories: 111kcal

Author: Elizabeth Lindemann

Equipment

• ▢
  Immersion Blender
• ▢
  Large pot

Ingredients

• ▢ 1 tablespoon extra-virgin olive oil or coconut oil
• ▢ 1 large yellow onion quartered and sliced
• ▢ 1 tablespoon curry powder see notes
• ▢ 4 cups vegetable broth or chicken broth
• ▢ 1 teaspoon kosher salt plus more to taste
• ▢ 1 head cauliflower cut into florets (about 24 oz.)
• ▢ 2 medium zucchini grated
• ▢ lime wedges, fresh cilantro, extra cauliflower and zucchini, plain yogurt, sunflower seeds, etc. for garnish, optional

Instructions

• In a large pot, sauté the sliced onion in the olive oil (1 tablespoon) and the curry powder (1 tablespoon) over medium heat until onions are softened and curry power is fragrant.
• Add the vegetable broth (4 cups), the cauliflower florets, and the kosher salt (1 teaspoon). Bring to a boil, cover, and simmer on low for about 15 minutes, or until cauliflower is tender.
• Use an immersion blender to puree the soup to desired consistency (or a standing blender in batches). Stir in the grated zucchini and simmer for 3-5 more minutes, until zucchini is softened a bit.
• Taste and adjust seasoning as necessary. Serve with extra veggies, a squeeze of fresh lime juice, and a garnish of fresh cilantro, if desired.

Notes

• Boost the flavor: this recipe is simple and minimalist, but delicious. But for an extra boost of flavor, try adding some minced garlic and fresh ginger with the onions. You can also add a can of coconut milk in place of 1 cup of the broth for a richer, creamier consistency.
• For an extra-smooth consistency, omit the grated zucchini.
• Curry powders vary greatly in type and spice level, so you may need to use more or less than 1 tablespoon. If you aren't familiar with the curry powder you are using, start with 1 teaspoon and add more if needed after pureeing the soup.
• Store in your fridge in an airtight container for up to 5 days. Freeze for up to 6 months.
• Recipe adapted from "Curried Cauliflower Soup" on Noom's recipe database.

Estimated Nutrition Information

Nutrition Facts

Curried Cauliflower Soup

Amount Per Serving

Calories 111 Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 1g6%

Sodium 1574mg68%

Potassium 749mg21%

Carbohydrates 17g6%

Fiber 5g21%

Sugar 8g9%

Protein 4g8%

Vitamin A 711IU14%

Vitamin C 89mg108%

Calcium 61mg6%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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