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5.0 from 63 votes

Curried Cauliflower Soup

This smooth, velvety Curried Cauliflower Soup recipe is healthy, vegan, low carb, low fat, and low calorie density, and also deliciously filling and hearty!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 servings
Calories: 111 kcal
Course: Soup
Cuisine: Indian , American

Ingredients

  • 1 tablespoon extra-virgin olive oil or coconut oil
  • 1 large yellow onion quartered and sliced
  • 1 tablespoon curry powder see notes
  • 4 cups vegetable broth or chicken broth
  • 1 teaspoon kosher salt plus more to taste
  • 1 head cauliflower cut into florets (about 24 oz.)
  • 2 medium zucchini grated
  • lime wedges, fresh cilantro, extra cauliflower and zucchini, plain yogurt, sunflower seeds, etc. for garnish, optional

Instructions

    Cup of Yum
  1. In a large pot, sauté the sliced onion in the olive oil (1 tablespoon) and the curry powder (1 tablespoon) over medium heat until onions are softened and curry power is fragrant.
  2. Add the vegetable broth (4 cups), the cauliflower florets, and the kosher salt (1 teaspoon). Bring to a boil, cover, and simmer on low for about 15 minutes, or until cauliflower is tender.
  3. Use an immersion blender to puree the soup to desired consistency (or a standing blender in batches). Stir in the grated zucchini and simmer for 3-5 more minutes, until zucchini is softened a bit.
  4. Taste and adjust seasoning as necessary. Serve with extra veggies, a squeeze of fresh lime juice, and a garnish of fresh cilantro, if desired.

Notes

  • Boost the flavor: this recipe is simple and minimalist, but delicious. But for an extra boost of flavor, try adding some minced garlic and fresh ginger with the onions. You can also add a can of coconut milk in place of 1 cup of the broth for a richer, creamier consistency.
  • For an extra-smooth consistency, omit the grated zucchini.
  • Curry powders vary greatly in type and spice level, so you may need to use more or less than 1 tablespoon. If you aren't familiar with the curry powder you are using, start with 1 teaspoon and add more if needed after pureeing the soup.
  • Store in your fridge in an airtight container for up to 5 days. Freeze for up to 6 months.
  • Recipe adapted from "Curried Cauliflower Soup" on Noom's recipe database.

Nutrition Information

Calories 111kcal (6%) Carbohydrates 17g (6%) Protein 4g (8%) Fat 4g (6%) Saturated Fat 1g (5%) Sodium 1574mg (66%) Potassium 749mg (21%) Fiber 5g (20%) Sugar 8g (16%) Vitamin A 711IU (14%) Vitamin C 89mg (99%) Calcium 61mg (6%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 111

% Daily Value*

Calories 111kcal 6%
Carbohydrates 17g 6%
Protein 4g 8%
Fat 4g 6%
Saturated Fat 1g 5%
Sodium 1574mg 66%
Potassium 749mg 16%
Fiber 5g 20%
Sugar 8g 16%
Vitamin A 711IU 14%
Vitamin C 89mg 99%
Calcium 61mg 6%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.