Coconut Cauliflower and Cumin Soup

By on
105 CALORIES 13g CARBS 6g FAT 3g PROTEIN
2
Freestyle™ SmartPoints™ New!
(2 Old SmartPoints™)
(3 PointsPlus®)

An easy, low carb and Paleo, vegetarian Cumin Cauliflower and Coconut Soup that makes a delicious lunch or dinner.

I love having soup ready in the fridge or freezer for quick meals and snacks. Lately I have been making lots of cauliflower based soups since it is the perfect thing to make a nice thick and creamy soup without all the calories and fat. Normally I reach for curry with cauliflower soup, but this time I wanted to mix things up and decided to use smoky cumin and sweet coconut milk instead. I prefer it without any added sweetness but you could add a touch of maple syrup or brown sugar to sweeten things up. You could also add some protein by adding toasted chickpeas, tofu, roasted chicken, or lean sausage.

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The Recipe

Coconut Cauliflower and Cumin Soup

PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1 tbsp. olive oil
  • 1 U onion, diced
  • 4 U cloves garlic, minced
  • 1 tbsp. ginger, minced
  • 1.5 tsp. cumin
  • 1/2 tsp. salt
  • 1/4 tsp. coriander
  • 2 lbs. cauliflower florets
  • 4 cups vegetable broth
  • 1 cup light canned coconut milk
  • 1/4 cup cilantro

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Instructions

  1. Heat the olive oil over medium high heat. Add the onions and cook for 4-5 minutes. Add the garlic, ginger, cumin, coriander, and salt. Cook for 2-3 minutes until nice and fragrant.
  2. Add the cauliflower and broth. Cook for 10-15 minutes until cauliflower is fork tender. Use an immersion blender (or regular blender in batches) and blend the soup until smooth and creamy. Return to pot and stir in the coconut milk. Season with and pepper and stir in cilantro.
Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 105
Calories from Fat 48
% Daily Value *
Total Fat 6g
8%
Saturated Fat 3g
12%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 889mg
39%
Total Carbohydrate 13g
4%
Dietary Fiber 3g
14%
Sugars 5g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
4 Comments
On Coconut Cauliflower and Cumin Soup
October 24, 2016 - 09:25
Add a Rating:
5
I am not a big fan of cauliflower. In fact, unless it's raw and chopped up really tiny on my salad I don't eat it at all. But this soup was DELICIOUS. It's creamy and rich and almost tastes buttery. Mine didn't have that pretty orange color like in the picture. It actually looked light brown but not an unappetizing color. The cauliflower cooks very quickly so it did not take long to make.
May 3, 2016 - 18:32
Add a Rating:
5
Very good, smooth and filling. I like how easy it was to make and freezer friendly is always a plus.
November 4, 2016 - 14:55
Thanks!
November 4, 2016 - 14:55
Almost all of the sodium comes from the vegetable broth so you could use a lower sodium broth or make a homemade broth. You could try the the coconut milk from a carton but it won't be as rich or creamy. I haven't tried it personally so I am not sure exactly how it will turn out.
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