Curried Cauliflower Soup
A quick, creamy, and comforting soup made with cauliflower, zucchini, and a fragrant blend of curry spices. Naturally vegan, low in calories, and packed with fiber, this soup is perfect for healthy weeknight meals or meal prep. Serve with fresh lime and cilantro for an extra flavor boost.
Equipment
- 1 large pot
- 1 Tablespoon measuring spoon
- 1 immersion blender (or regular blender for pureeing in batches)
Ingredients
- 1 tbsp extra-virgin olive oil or coconut oil
- 1 large yellow onion quartered and sliced
- 1 tbsp curry powder adjust to taste
- 4 cups vegetable broth or chicken broth
- 1 tsp kosher salt plus more to taste
- 1 head cauliflower cut into florets (about 24 oz)
- 2 medium zucchini grated
- Optional garnishes: lime wedges fresh cilantro, extra cauliflower/zucchini, plain yogurt, sunflower seeds
Instructions
- Prepare Your Ingredients: Start by gathering all your ingredients on the countertop. Quarter and thinly slice the yellow onion so it cooks evenly and releases its natural sweetness. Cut the cauliflower into bite-sized florets, ensuring they are roughly the same size for uniform cooking. Grate the zucchini and set aside. Measure out your curry powder, olive oil (or coconut oil), and broth. Having everything prepped makes cooking smooth and stress-free.
- Heat the Oil and Sauté the Onion: Place a large pot over medium heat and pour in 1 tablespoon of extra-virgin olive oil or coconut oil. Allow it to warm for 1–2 minutes until it shimmers but doesn’t smoke. Add the sliced onions and gently sauté, stirring occasionally, until they soften and turn translucent. This process should take about 5 minutes and creates a flavorful base for your soup.
- Bloom the Curry Powder: Once the onions are soft, sprinkle in 1 tablespoon of curry powder. Stir continuously for about 1 minute, letting the spices toast lightly. This step, called “blooming,” enhances the aroma and depth of the curry flavor in your soup. Be careful not to burn the spices, as this can make the soup bitter.
- Add Broth and Cauliflower: Pour in 4 cups of vegetable broth (or chicken broth if preferred) and gently stir to combine with the onion and spices. Add the cauliflower florets to the pot, making sure they are mostly submerged in the liquid.Sprinkle 1 teaspoon of kosher salt evenly over the vegetables to enhance the flavor.
- Simmer the Soup: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15 minutes. Check the cauliflower with a fork—it should be tender and easily pierced without falling apart. This simmering step allows the cauliflower to absorb the curry flavors while softening for blending.
- Puree the Soup: After the cauliflower is tender, remove the pot from heat. Using an immersion blender, carefully puree the soup until smooth and creamy. If using a traditional blender, work in batches and blend until the desired consistency is reached. Be cautious with hot liquids—blend in small amounts to prevent spills or burns.
- Incorporate the Zucchini: Return the pureed soup to medium heat and stir in the grated zucchini. Let it cook for 3–5 minutes, just until the zucchini softens slightly. This step adds subtle sweetness, extra fiber, and texture to the soup while keeping it light and healthy.
- Taste and Adjust Seasoning: Taste your soup and adjust seasoning as needed. You may want to add a pinch more salt, a squeeze of lime juice for brightness, or a dash of curry powder for extra warmth. Tasting and adjusting ensures a balanced, flavorful soup every time.
- Serve and Garnish: Ladle the soup into bowls. Garnish with optional toppings like fresh cilantro, extra cauliflower or zucchini florets, a dollop of plain yogurt, sunflower seeds, or a wedge of lime. These add visual appeal, texture, and an extra layer of flavor.
- Storage Tips: Store any leftovers in an airtight container in the fridge for up to 5 days. For longer storage, freeze the soup for up to 6 months. Reheat gently over low heat to maintain its creamy texture.
Notes
- For richer flavor, sauté 1–2 cloves of minced garlic and 1 teaspoon of grated fresh ginger with the onions.
- Swap 1 cup of broth for coconut milk to achieve a creamier, slightly sweet texture.
- Adjust curry powder according to taste; start with less if your curry is spicy, then add more after blending.
- For a completely smooth soup, omit the grated zucchini or blend it thoroughly.
- Garnishes like fresh cilantro, lime wedges, sunflower seeds, or extra roasted vegetables enhance both flavor and presentation.
- Leftovers store well in an airtight container for up to 5 days in the fridge or up to 6 months in the freezer.
