Name: Coconut Cauliflower and Cumin Soup
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 6
Ingredients: 1 tbsp. olive oil; 1 onion, diced; 4 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

By Kristen McCaffrey

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105 CALORIES 13g CARBS 6g FAT 3g PROTEIN

Coconut Cauliflower and Cumin Soup Recipe

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.

The Recipe

Coconut Cauliflower and Cumin Soup

PREP TIME: 5 Min

COOK TIME: 20 Min

TOTAL TIME: 25 Min

Diets:

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Ingredients

SERVINGS:

UNITS: 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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Nutritional Facts

Serving Size: 1.5 cups

Amount Per Serving

Calories 105

Calories from Fat 48

% Daily Value *

Total Fat 6g

Saturated Fat 3g

12%

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Cholesterol 0mg

Sodium 889mg

39%

Total Carbohydrate 13g

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.

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Instructions

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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.

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

Saturated Fat 3g

12%

Monounsaturated Fat 0g

Polyunsaturated Fat 0g

Cholesterol 0mg

Sodium 889mg

39%

Total Carbohydrate 13g

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.

About the author Meet Kristen McCaffrey

Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More

3 Comments

On Coconut Cauliflower and Cumin Soup

Machel Morton

October 24, 2016 - 09:25

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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.

Kristen McCaffrey

November 4, 2016 - 14:55

Thanks!

Kristen McCaffrey

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.