Creamy Curried Cauliflower Soup

Who can deny the joy of eating a warm, comforting bowl of soup on a cold winter’s day? The world can be a grey and stormy mess, but inside.. on your coach with a warm bowl of freshly made soup, there is peace.

It’s a bonus when the soup is also packed full of vitamins and cancer fighting antioxidants. A part of the cruciferous vegetable family, cauliflower contains Sulforaphane, a molecule that you may have heard of regarding its anti-cancer affects. Found commonly in broccoli sprouts and other cruciferous veggies, Sulforaphane is molecule that has shown to have beneficial action on enzymes helping with detoxification, antioxidant protection, and cellular survival.. and you thought you were just here to make soup!

Along with Sulphoraphane, cauliflower can also help with inflammation and boosting heart health. It also contains a number of vitamins and minerals like vitamin C, vitamin K, thiamin, riboflavin, magnesium phosphorus, folate…the list goes on. It is especially high in vitamin C, K and folate, all of which are essential for proper cell growth and repair.  

The high choline content in cauliflower also makes it a great brain food. One of the key roles of choline is to help brain cells produce acetylcholine, an important neurotransmitter for mental focus and learning. In fact, studies are now looking into the benefits of choline in boosting learning and short-term memory. The choline and folate content in cauliflower makes it an excellent vegetable to consume during pregnancy as well. One study looking at choline intake during pregnancy found it increased brain activity of animals in utero!

Cauliflower’s anti-inflammatory proerties coupled with the fact that it’s low-carb make it a great choice for those eating either keto or low-carb as well. For those who may have to stay away from potatoes, this recipe offers all the creaminess of potato soup without the carb crash. Once again, the cauliflower proves to be the chameleon of the vegetable world.

If all this isn’t enough to make you want to cook this soup, then the shorpt prep time and ease of cooking sure will. As you’ll see, this is a very low maintenance recipe that can please just about any foodie. Bonus, it’s dairy-free, gluten-free, vegetarian, vegan, low-carb, keto friendly and most important, delicious.

 RECIPE

Author: Aria Palcich.

Cuisine: Soup, Keto, Low-Carb

Recipe type: Soup

Prep time: 20 mins                                     Cook time: 30 mins

Total time: 50 mins                                     Serves: 8 bowls

This recipe is a crowd pleaser and is great served as a side to your favourite dinner mains. The fat content in it also makes it quite a filling dish on its own. It also freezes great so making it in a large batch is the way to go. If you tend to be someone who isn’t a huge fan of curry powder, you can swap it out for more turmeric and swap the curry for coriander.

Ingredients:

  • 1 tbsp. coconut oil
  • 1 head medium to large cauliflower – chopped into bite-sized pieces
  • 1 medium white onion diced finely
  • 2 tsp turmeric
  • 2 tsp yellow curry power
  • ½ tsp cumin
  • ½ tsp paprika
  • 500 ml vegetable broth
  • sea salt to taste
  • 1 can full fat coconut milk

Method:

  1. In a large pot on medium heat, melt the coconut oil
  2. When oil is melted, add the diced onions and stir
  3. Sauté on medium heat until onion is translucent
  4. When onion is just finishing, add all dry spices and stir until fragrant (about 1 minute)
  5. Add cauliflower to onions and spices and stir to coat it in the spices (about 1 minute)
  6. Add vegetable broth to pot - for a creamier soup only add enough broth to JUST cover cauliflower. For a thinner soup add more broth (or water if you run out of broth)
  7. Add some salt (around 2 tsp.), put a lid on the pot and bring to a boil
  8. When boiling, turn down heat to low and simmer with the lid on until cauliflower is cooked through (about 30 minutes). 
  9. When cauliflower is soft (easily can stick a fork through) take off heat
  10. Let slightly cool and then blend using your preferred method, either an emersion blender or a larger countertop blender. Just make sure you let your soup cool if using a countertop blender.
  11. When soup is blended, add the can of coconut milk and continue to blend until smooth
  12. Pour into your favorite bowl or mug and enjoy!

Nutrition Information:

Serving size: 1 bowl                          Calories: 163 

Fat: 15 g                                             Carbohydrates: 10 g

Fiber: 4 g                                           Protein: 3 g