Easy Spicy Cauliflower Soup Recipe {Healthy & Creamy}

Name: Easy Spicy Cauliflower Soup Recipe {Healthy & Creamy}
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Ingredients: Low calorie cooking oil spray; 1 Onion (diced); 2 cloves Garlic (minced); 1 tsp Ginger (grated); Pinch Salt; Pinch Ground black pepper; 1/2 tsp Turmeric; 1/2 tsp Ground cumin; 1 tsp Ground coriander; 1 tsp Garam masala; 1 head Cauliflower (cut into florets (600g or 1.3lb)); 400 g Can of Cannellini Beans (14oz can (240g drained weight)); 1000 ml Water (4 & 1/4 cups); 2 Chicken stock cubes; 4 tbsp Fat free natural yogurt ((1/8 cup))

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This delicious spicy cauliflower soup recipe is quick and easy recipe without the effort of roasted cauliflower florets.

Simmered with toasted curried spices, it's a great soup for low fat diets when soup season is in full swing. It's also pan, soup-maker, Instant Pot and slow cooker friendly.

two white bowls full of curried cauliflower soup with platter of bread rolls

Looking for a creamy cauliflower soup recipe that warms you up on cold nights? Then say hello to this delicious and nutritious spicy soup.

For this simple vegetable soup, all you need is a whole head of cauliflower, basic veggies, a spice blend, and stock. Then cook it all together in a large soup pot.

It's a low fat velvety soup that's great for healthy eating, and delicious with crusty bread any time of year.

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✔️ Why You'll Love This Recipe
🛒 Ingredient Notes
📋 Instructions
👩‍🍳 Substitutions
⚖️ Variations
🔪 Equipment
❄️ Storage
💡Pro Tips
🍽️ Serving Suggestions
❓ FAQ
🍽️Pairing
➕ More Spicy Soups
📖 Recipe
💬 Comments

✔️ Why You'll Love This Recipe

Here are a handful of reasons why we think you'll love this comforting soup too!

Great recipe for batching
Fits a 1.6L soup maker if preferred
It's packed with nutrition and flavour
Made with cheap affordable ingredients
An Unofficial Slimming World cauliflower soup
Low calorie without the need for heavy cream
A healthy soup that's versatile for different diets
Quick and easy - no waiting around for veg to roast

🛒 Ingredient Notes

Please see the printable recipe card with exact ingredient quantities and preparation instructions at the bottom of this post.

labelled ingredients for homemade spicy cauliflower soup

Low calorie cooking oil spray - for low fat, or you can use olive oil if preferred

White onion - diced and sauteed in oil to flavour the base of the soup

Garlic cloves - minced and sauteed to add a more complex taste

Spices - Ground ginger, coriander, turmeric, cumin and garam masala. Or you can swap for 1 tablespoon of curry powder to keep things simple

Fresh cauliflower - this is the whole head, cut or broken into small florets. You'll need to chop into finer cauliflower pieces to fit in a soup maker. It offers a good source of vitamin C, fibre, and potassium

Canned cannellini beans - this is blended in the soup while also adding fibre, protein, supports bones and blood pressure. Or you can swap for a potato to thicken

Seasoning - salt and ground black pepper

Chicken stock - this is chicken broth made up with stock cubes and water. For a vegetarian soup, use vegetable, GF if needed, etc

Yogurt - I use fat free natural yogurt, but you could use blue cheese, Philadelphia, light coconut milk, etc

Optional - lime or lemon juice for some sweet acidity to stir in at the end

📋 Instructions

person sauteing onions and garlic in a large non stick frying pan

1. Spray a large pot or frying pan with oil spray.

Then saute the onions and garlic over medium heat until softened.

mixed curry spices in a pan with onions to toast

2. Now add the Indian spices and seasoning.

Then fry while stirring for 1 minute over medium-high heat to release the flavours.

cauliflower florets, stock in a pan covered while simmering

3. Add the small pieces of cauliflower, cannellini Beans, stock cubes, and water, then cover, and simmer for 20-22 minutes until tender.

Soup makers: transfer to the machine and select smooth
Slow cookers: cook on high for 3-4 or low for 6-7 hours
Instant Pot: cook on high pressure for 6 minutes

person blending cauliflower soup with shand blender in pan

4. Add the yogurt or sour cream.

Then use a hand blender to blend to a creamy texture and garnish with chilli flakes and fresh parsley.

If you'd like some sweetness, stir in a squeeze of lime juice, tamarind paste, mango chutney or coconut cream.

close up of creamed cauliflower soup with chilli flakes and yogurt and parsley

👩‍🍳 Substitutions

Depending on your dietary needs, here are a few simple swaps you can make:

Cauliflower - a great way to use oddments is to use a mix of vegetables like broccoli, brussels sprouts, carrots, sweet potato (see photo below), or try a classic mixing cauliflower in this butternut squash soup, etc

Stock - use homemade broth, low sodium, gluten free, or vegetable for vegan soup recipes

Spices - swap for a simple curry powder. Or you can use toasted cumin seeds as a topping, red pepper flakes, fennel seeds, coriander seeds

Dollop of yogurt - swap for some coconut powder or milk for a delicious, sweet taste, or stir in grated cheese, etc

⚖️ Variations

Here are some different ways you can enhance and make the best cauliflower soup recipe you can:

Roasted cauliflower soup - line a large baking sheet and add a single layer of cauli. Coat in spices and oil, then bake in the oven at 200 c fan, gas mark 7 or 425 F for 40-50 minutes. Reserve some florets to garnish

Extra hot - add a pinch of chili flakes, cayenne pepper, or stir in some hot buffalo sauce, siracha, etc

Kid friendly - for younger taste buds, don't add as much flavor when it comes to spices. I recommend only using 1 tablespoon of mild curry powder if this is the first time making it

Extra protein - for a chicken curry flavour, you can stir in leftover roast chicken, or other meats. Additionally, you might like to add cooked lentils, etc

Deluxe - for a nutty flavor, drizzle with some sesame seed oil to take this soup to the next level

Chunky - if you want a different texture of this cauliflower soup, you can mash with a potato masher, or blend half the soup to retain chunks

See my curried parsnip soup version here.

🔪 Equipment

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Saucepan, soup maker, slow cooker, dutch oven or Instant Pot - it works in any of them and you can find instructions for all in the recipe card

Garlic press - or grater. Or carefully smash with the side of a knife and use salt as an abrasive to rub with a knife into a paste

Sharp knife and chopping board - the only bit of effort you need to do is trim and chop your vegetables

Measuring spoons and cups or scales and measuring jug - you can find my ingredients in cups and grams with mls so you can enjoy it wherever you are in the world

Immersion blender or food processor - these are if you are not using a soup maker which blends it into a creamy soup for you. Or you can use a potato masher or blend half of the soup for some texture

❄️ Storage

Storing - we prefer eating this recipe fresh, but it can be stored in an airtight container and refrigerated for up to 3 days.

Freezing - cool to room temperature and again, store in a freezer-safe container for up to 3 months.

Reheating - If you want to eat the next day, defrost in the fridge if required and microwave until piping hot, or on the hob or stove

💡Pro Tips

Use the best stock you can for the best flavour
If you want to add coconut milk at the end, reduce the same amount of stock so that it isn't too watery
If too thin, you can make a cornflour slurry and stir in (ie, 1 tablespoon cornflour to 1 tablespoon of cold water)
If you have sensitive tastebuds, the best way to season with salt and pepper is at the end

🍽️ Serving Suggestions

Here are some of our favorite ways to eat our easy homemade soups:

Bread - some great ways to eat this soup is with fried sandwiches, crusty bread, naan, crackers, homemade croutons or cheese scones

Homegrown sprouts - for extra nutrition and texture, you can stir in lentil or broccoli sprouts at the end once off the heat

Roasted toppings - you could serve with roasted chickpeas coated in spices, seeds or nuts like toasted almonds

❓ FAQ

Can I use frozen cauliflower?

Yes, frozen cauliflower is perfect in for creamy soups and it makes them mushy in the process, which is what we want for a smooth caulfilower soup recipe!

Can I use a different type of curry powder?

Yes, you can use any curry powder or spices you wish in this cauliflower soup. If this is the first time making it, I recommend just using a small amount and adding more later if needed.

Is cauliflower soup healthy?

Yes, this recipe for cauliflower soup is healthyas it is a good source of vitamin C, fibre and potassium.

🍽️Pairing

Here are some of our favourite recipes we love to dip into our soup recipes!

➕ More Spicy Soups

Looking for another warming hot soup to get you through the colder months? Why not try these:

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