Spiced Indian Cauliflower Soup
Warm your soul with this velvety Spiced Indian Cauliflower Soup, a vibrant, plant-based creation loaded with fragrant spices and creamy coconut milk. This healthy and gluten-free recipe combines tender cauliflower, aromatic garlic and ginger, and a medley of bold Indian spices like cumin, turmeric, and garam masala. Blended to a smooth consistency, this soup is finished with a swirl of coconut milk for richness and a touch of lime juice for zesty brightness. Topped with fresh cilantro and served with warm naan or crusty bread, it’s a comforting, easy-to-make option for weeknight dinners or meal prep. Ready in just 40 minutes, this nourishing soup brings cozy flavors and comforting warmth to your table!
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 1 medium head cauliflower
- 1 medium, diced onion
- 3 minced garlic cloves
- 1 inch, minced ginger
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon garam masala
- 0.25 teaspoon chili powder
- 4 cups vegetable broth
- 1 cup coconut milk
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped (for garnish) fresh cilantro
- 1 tablespoon (optional, for brightness) fresh lime juice
Instructions
Remove the leaves and stem from the cauliflower, and chop it into bite-sized florets. Set aside.
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3–4 minutes until it becomes translucent.
Add the minced garlic and ginger, and cook for an additional minute until aromatic.
Stir in the ground cumin, coriander, turmeric, garam masala, and chili powder. Toast the spices for 30 seconds to release their flavors.
Add the cauliflower florets to the pot and toss to coat them evenly in the spice mixture.
Pour in the vegetable broth, and bring the mixture to a boil. Reduce the heat to a simmer, cover, and cook for 15–20 minutes until the cauliflower is tender.
Using an immersion blender, purée the soup until smooth. Alternatively, carefully transfer the mixture in batches to a countertop blender and blend until smooth. Return the soup to the pot if needed.
Stir in the coconut milk, salt, and black pepper. Simmer for another 5 minutes to heat through.
Taste and adjust seasoning as needed. If desired, add a splash of fresh lime juice for brightness.
Serve the soup hot, garnished with chopped fresh cilantro. Pair with warm naan or crusty bread for a hearty meal.
Nutrition Facts
Calories |
255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1403 mg | 61% | |
| Total Carbohydrate | 37.4 g | 14% | |
| Dietary Fiber | 8.6 g | 31% | |
| Total Sugars | 13.8 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 117 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1290 mg | 27% | |
*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.
