Cauliflower Soup (Vegan/Keto)
User Reviews
5
6 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
10 mins
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Total Time
30 mins
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Servings
4 people
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Calories
342 kcal
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Course
Main Course
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Cuisine
American
Cauliflower Soup (Vegan/Keto)
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This Cauliflower Soup is prepared in 30 minutes and makes for a healthy weeknight dinner. It's vegan, vegetarian, paleo, Whole30, keto, and gluten-free.
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Ingredients
- 2 Tablespoons vegetable oil divided
- 1 cauliflower head fresh, cut into florets
- 1 carrot small, peeled and sliced into rounds
- 2-4 jalapeno pepper slices, fresh, optional
- 1 onion small, roughly chopped
- 5 garlic cloves, roughly chopped
- 1 Tablespoon curry powder
- 2 teaspoons cumin ground
- 1 teaspoon ground ginger
- 14 onces tomato sauce
- 2 ½ cups vegetable broth
- 2 teaspoons salt or more if desired
- 1 teaspoon black pepper ground
- 14 ounces coconut milk canned
- 1 lemon juiced
- cilantro or parsley, chopped
Instructions
- Heat a medium nonstick saucepan or wok over high heat, add 1 tablespoon oil, and stir-fry the cauliflower, half of the onion, and jalapeno until the florets start to lightly brown. Stir or swirl the pan occasionally.
- Add the remaining oil, reduce heat to medium, and sweat onion for about 3 minutes and then cook garlic for about 1 minute, stirring now and then. Do not let brown!
- Stir in the curry, cumin, ginger for about 10 seconds. Then, stir in the tomato sauce and broth, salt and pepper. Increase heat to medium-high and bring to a boil. Next, reduce heat to medium-low, cover, and let simmer for about 8-10 minutes.
- Carefully transfer soup to a blender and blend until smooth. Pour soup back into the pan, add the other half of the sliced carrot, stir in coconut milk, and let cook for about 3 minutes or so.
- Remove from the heat, and stir in the lemon juice. Serve with chopped parsley/cilantro while hot.
Notes
- Suggested accompaniments
- Storage:
- Suggested accompaniments (depending on your diet restrictions/needs): naan, hard-crusted bread, tofu, shaved Parmesan, cooked shrimp or other protein, eggs, rice noodles, etc.
- Storage: refrigerate leftover in a clean airtight container for up to 2-3 days.
- Love curry? Try also our Vegetarian Lentil Coconut Curry .
Nutrition Information
Show Details
Calories
342kcal
(17%)
Carbohydrates
17g
(6%)
Protein
4g
(8%)
Fat
31g
(48%)
Saturated Fat
26g
(130%)
Sodium
1798mg
(75%)
Potassium
503mg
(11%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
775IU
(16%)
Vitamin C
41.7mg
(46%)
Calcium
58mg
(6%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 342 kcal
% Daily Value*
| Calories | 342kcal | 17% |
| Carbohydrates | 17g | 6% |
| Protein | 4g | 8% |
| Fat | 31g | 48% |
| Saturated Fat | 26g | 130% |
| Sodium | 1798mg | 75% |
| Potassium | 503mg | 11% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 775IU | 16% |
| Vitamin C | 41.7mg | 46% |
| Calcium | 58mg | 6% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
6 reviews
Excellent
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