Curried Cauliflower Soup Low Carb Low Fat
Warm, comforting, and packed with bold flavors, this Curried Cauliflower Soup is a low-carb, low-fat delight that’s both nourishing and satisfying. Featuring a creamy blend of tender cauliflower, aromatic spices like curry powder, cumin, and turmeric, and a touch of unsweetened coconut milk for a velvety finish, this soup is as nutritious as it is flavorful. With just 10 minutes of prep and a simple simmer-and-blend technique, it’s perfect for a quick, wholesome meal. Garnished with fresh cilantro for a burst of color and freshness, this recipe makes a satisfying option for a healthy lunch or dinner. Ideal for those following a low-carb lifestyle or looking for a flavorful, guilt-free comfort food, this soup is gluten-free, dairy-free, and ready to impress.
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Recipe Information
Ingredients
- 1 medium head (about 600g) Cauliflower
- 1 teaspoon Olive oil
- 1 medium (chopped) Onion
- 3 cloves (minced) Garlic
- 2 teaspoons Curry powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground turmeric
- 4 cups Vegetable broth or chicken broth (low sodium)
- 1 cup Unsweetened coconut milk
- 0.5 teaspoon (or to taste) Salt
- 0.25 teaspoon (or to taste) Black pepper
- 2 tablespoons (chopped, optional for garnish) Fresh cilantro
Instructions
Prepare the cauliflower by removing the leaves and stem. Cut it into small florets and rinse under cold water. Set aside.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook, stirring frequently, for about 3-4 minutes, or until softened and translucent.
Add the minced garlic, curry powder, ground cumin, and turmeric to the pot. Stir well and cook for another 30 seconds until fragrant.
Pour in the vegetable (or chicken) broth and add the cauliflower florets. Stir to combine.
Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the cauliflower is tender.
Use an immersion blender to puree the soup until smooth and creamy directly in the pot. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth, then return it to the pot.
Stir in the unsweetened coconut milk, salt, and black pepper. Taste and adjust the seasoning if needed.
Heat the soup gently over low heat for 2-3 minutes, being careful not to let it boil.
Ladle the soup into bowls and garnish with fresh chopped cilantro, if desired. Serve warm and enjoy!
Nutrition Facts
Calories |
487 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4072 mg | 177% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 16.2 g | 58% | |
| Total Sugars | 24.2 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 712 mg | 55% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2496 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
