Easy Spicy Cauliflower Soup Recipe {Healthy & Creamy}

5 from 1 vote

Easy Spicy Cauliflower Soup Recipe {Healthy & Creamy}

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.

Prep Time10

Cook Time22

Total Time32

Course: lunch, Soup, starter

Cuisine: european

Keyword: cauliflower, slimming world, soup, soup maker

Servings: people

Calories: 145kcal

Author: Vikkie Lee

Equipment

Ingredients

Low calorie cooking oil spray
1 Onion diced
2 cloves Garlic minced
1 teaspoon Ginger grated
Pinch Salt
Pinch Ground black pepper
½ teaspoon Turmeric
½ teaspoon Ground cumin
1 teaspoon Ground coriander
1 teaspoon 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 & ¼ cups
2 Chicken stock cubes

Garnish

4 tablespoon Fat free natural yogurt (⅛ cup)

Metric - US Customary

Instructions

Spray a large pot or frying pan with oil spray. Then saute the onions and garlic over medium heat until softened.
Now add the Indian spices and seasoning. Then fry while stirring for 1 minute over medium-high heat to release the flavours.
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
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.

Video

Notes

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

Nutrition