Curried Cauliflower Soup Low Carb Low Fat

Warm, comforting, and packed with bold flavors, this Curried Cauliflower Soup is a low-carb, low-fat delight that’s both nourishing and satisfying. Featuring a creamy blend of tender cauliflower, aromatic spices like curry powder, cumin, and turmeric, and a touch of unsweetened coconut milk for a velvety finish, this soup is as nutritious as it is flavorful. With just 10 minutes of prep and a simple simmer-and-blend technique, it’s perfect for a quick, wholesome meal. Garnished with fresh cilantro for a burst of color and freshness, this recipe makes a satisfying option for a healthy lunch or dinner. Ideal for those following a low-carb lifestyle or looking for a flavorful, guilt-free comfort food, this soup is gluten-free, dairy-free, and ready to impress.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head (about 600g) Cauliflower
• 1 teaspoon Olive oil
• 1 medium (chopped) Onion
• 3 cloves (minced) Garlic
• 2 teaspoons Curry powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground turmeric
• 4 cups Vegetable broth or chicken broth (low sodium)
• 1 cup Unsweetened coconut milk
• 0.5 teaspoon (or to taste) Salt
• 0.25 teaspoon (or to taste) Black pepper
• 2 tablespoons (chopped, optional for garnish) Fresh cilantro

Directions

Step 1

Prepare the cauliflower by removing the leaves and stem. Cut it into small florets and rinse under cold water. Set aside.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook, stirring frequently, for about 3-4 minutes, or until softened and translucent.

Step 3

Add the minced garlic, curry powder, ground cumin, and turmeric to the pot. Stir well and cook for another 30 seconds until fragrant.

Step 4

Pour in the vegetable (or chicken) broth and add the cauliflower florets. Stir to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 20-25 minutes, or until the cauliflower is tender.

Step 6

Use an immersion blender to puree the soup until smooth and creamy directly in the pot. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth, then return it to the pot.

Step 7

Stir in the unsweetened coconut milk, salt, and black pepper. Taste and adjust the seasoning if needed.

Step 8

Heat the soup gently over low heat for 2-3 minutes, being careful not to let it boil.

Step 9

Ladle the soup into bowls and garnish with fresh chopped cilantro, if desired. Serve warm and enjoy!

Nutrition Facts

Serving size	(1994.9g)

Amount per serving	% Daily Value*
Calories	486.6

Total Fat 20.7g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 4072.0mg	0%
Total Carbohydrate 66.2g	0%
Dietary Fiber 16.2g	0%
Total Sugars 24.2g
Protein 15.5g	0%

Vitamin D 0IU	0%
Calcium 711.8mg	0%
Iron 10.7mg	0%
Potassium 2495.8mg	0%

*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.

Source of Calories

Fat: 36.3%

Protein: 12.1%

Carbs: 51.6%