Cozy, filling and just perfect for those cold Winter days, this soup with Cauliflower is loaded with healing properties. Warm spices and coconut milk take it over the top making it a healthy and delicious choice for a main dish or a side.
The leaves are a-changin’ around here and Summer is slowly fading away. Do you feel it? You know what that means. Along with changes in the weather come changes in my weekly meal plan. I’m starting to fill our plates with hearty soups and stews and classic Fall favourites like Chili and creamy Pumpkin Soup. I ain’t complainin’ though. I’m not a gal who loves one season and one season only. I like change (every now and then) and I also like changing what we eat based upon the season. And with that, I think it’s safe to say that Soup Season (which has GOTTA be a universal thing by now) has officially begun in our house.
Ever since moving to BC from Ontario 3 whole years ago now (seriously…where does the time go?!), I feel like we get a late start to Fall and Winter and a semi-extension on the warm Summer days. It stays t-shirt weather well into September and there are no signs of changing or falling leaves until at least October, if not November. While my family back in Toronto is bundling up for the cold days ahead, we’re just over here planting year round veggies in the backyard garden or attending all-year-round farmers markets. Again, I’m not complaining.
No matter the outside temperature, though, this time of year always makes me feel all warm and fuzzy inside. I always make a promise to myself at the start of it. And that promise, as silly as it sounds, is one I intend to make every Fall and Winter season for the rest of my days. Sounds hefty, huh? So, what’s the promise, you ask?!
I vow to always have a cozy pot of soup on the stove. Annnnnd, if I really want to get technical about it, I promise to make them all as tasty, nutritious and vibrant as this turmeric soup with cauliflower and ginger.
WHAT YOU’LL NEED TO MAKE THIS HEALING SOUP WITH CAULIFLOWER
Don’t you just love a good soup full of healthy and wholesome ingredients? That’s exactly what you get with this anti-inflammatory soup with cauliflower, turmeric and ginger. Let’s discuss everything you’re going to need to make it in a little bit more detail down below:
- Cauliflower: Cauliflower is kinda, sorta the star of the show here! Therefore, you’re gonna wanna get a big one. It makes up the base and bulk of the soup and makes it thick and creamy. Cauliflower is high in nutrients such as fibre, potassium, Vitamin C and B6 and magnesium.
- Celery: Adds texture and flavour to this cauliflower soup recipe.
- Carrots: Adds texture, nutrition and heartiness to the soup.
- Onions: Adds flavour to this healing cauliflower soup recipe. White or yellow onion works best in this recipe.
- Garlic: Adds freshness and flavour. Fresh minced garlic works best in this recipe. However, if all you have on hand is garlic powder, use 1 teaspoon instead of the 4 fresh cloves.
- Ginger: Adds a warm but pungent flavour to the soup along with healing properties. Fresh minced ginger works best in this recipe. However, if all you have on hand is ground ginger, use 1 teaspoon instead of the 1-inch piece.
- Parsely: Adds a herby freshness and pop of colour to this cauliflower soup recipe. If you don’t have any fresh parsley on hand, try using a different fresh herb such as basil or cilantro.
- Broth: Adds flavour to the soup and balances out the consistency/texture. I used chicken broth in this recipe. However, you can use vegetable broth instead, if you prefer.
- Coconut Milk: For flavour and nutrition. Makes the soup thick, smooth and creamy. You can use a different kind of milk such as regular or plant based instead, if you prefer. You can also substitute heavy cream or half and half although the flavour profile will be slightly different.
- Coconut Oil: Adds flavour to this cauliflower soup recipe and pairs perfectly well with the other ingredients. I like the specific flavour that comes from using coconut oil. However, if you don’t have any on hand, any neutral oil (such as avocado) will get the job done just fine.
- Turmeric: Adds nutrition, healing/anti-inflammatory properties and makes the soup bright and vibrant. Turmeric is super good for you and one of my all time favourite spices to use in the kitchen! Ground turmeric works best in this recipe.
- Cinnamon/Nutmeg: Adds warmth and flavour to the soup. A little bit goes a long way in this recipe.
- Salt/Pepper: Adds balance to the soup and makes the rest of the ingredients ‘pop’.
HOW TO MAKE SOUP WITH CAULIFLOWER (KEY TIPS)
You can find full instructions for how to make this healthy recipe for cauliflower turmeric soup in the recipe card down below, but here are a few quick tips to keep in mind:
- Cut the cauliflower into even bite sized florets for best results. Not only is this going to allow them to cook in the same amount of time but it’s important for the soup as only half of the cauliflower is going get puréed.
- Allow the soup to simmer away until the contents and veggies are completely soft (fork tender). This will make it way easier for you to blend it up until smooth. EXTRA TIP: You control the consistency of the soup. If you want a chunkier soup, you don’t have to blend it all the way. For a smoother soup, either blend it all or blend most of it.
- Use a blender or an immersion blender to blend the soup into your desired consistency. EXTRA TIP: Allow it to cool for a few minutes before transferring it to a stand alone blender or the hot soup could blow up all over your kitchen!
- Turmeric is a spice that could potentially be overpowering for some people who are not used to having it. If this soup with cauliflower is your first time cooking with or trying turmeric, start with less (1 teaspoon or so) until you’ve built up a taste for it. On the other hand, if you know and love turmeric, feel free to add up to 2 tablespoons of it in this recipe instead of the middle of the lane 1 tablespoon I’ve set in the recipe card down below.
FREQUENTLY ASKED QUESTIONS
Not only is cauliflower delicious but it’s considered a superfood and a nutrient powerhouse. It’s packed and loaded with essential nutrients such as potassium, fiber, manganese, magnesium and vitamins C and K. It’s also fat and cholesterol free and low in sodium and carbs. Cauliflower, especially when paired with other healthy ingredients such as turmeric and ginger, plays an important role in any healthy diet.
This cauliflower soup also has gut healing and anti-inflammatory properties thanks to the turmeric, ginger, coconut milk and oil.
For this particular cauliflower soup recipe, we’re simply going to cut our head of cauliflower into even bite size florets. This not only promotes even cooking in the same amount of time but since some of the pieces are ultimately going to remain whole, we want to ensure they’re eatable and not overpowering.
If stored in an airtight container and kept in the fridge, this cauliflower soup will be good for up to 4 days. To reheat, simply do so in a pot on the stove. Alternatively, you can use a microwave, stirring in one minute increments.
This soup also freezes well for up to 4 months.
- 1 large head Cauliflower, cut into bite sized florets
- 4 cups Chicken or Vegetable Broth
- 1 (14 oz.) can Full Fat Coconut Milk
- 4 Carrots, peeled and chopped
- 3 cups Celery, chopped
- 1 Onion, chopped
- 4 cloves Garlic, minced
- 1 inch Ginger, minced
- 1 tbsp Turmeric
- 1 tbsp Salt
- 1/2 tsp Pepper
- 1/4 tsp Cinnamon
- 1/4 tsp Nutmeg
- 1/4 cup Fresh Parsley, chopped
- 2 tbsp Coconut Oil
- In a large soup pot over medium heat, add the coconut oil. Once melted, add the carrots, celery and onions and sautée, stirring occasionally, for a few minutes until soft.
- Add the cauliflower, ginger, garlic, turmeric, cinnamon, nutmeg, salt and pepper and cook, stirring occasionally, for a few additional minutes or until the veggies are coated in the spices and the ginger and garlic become fragrant.
- Add the coconut milk and chicken broth, give it a stir then bring it to a boil. Reduce the heat to low, cover and simmer for 15-20 minutes or until the veggies are fork tender.
- Remove half the cauliflower from the pot and use an immersion blender to purée the remaining contents until smooth. Alternatively, transfer it to a stand alone blender to purée.
- Stir in the whole cauliflower florets (reserving a few pieces for garnish, if desired) along with half the parsley. Transfer to bowls and garnish with the remaining parsley and reserved florets.
Turmeric is a spice that could potentially be overpowering for some people who are not used to having it. If this soup with cauliflower is your first time cooking with or trying turmeric, start with less (1 teaspoon or so) until you've built up a taste for it.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 583Total Fat: 38gSaturated Fat: 22gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 127mgSodium: 2179mgCarbohydrates: 25gFiber: 9gSugar: 10gProtein: 40g
Nutrition is only an estimate and calculated using Nutritionix.
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