This Curried Cauliflower Soup is just that kind of meal: hearty, fragrant, and soul-satisfying. Whether you’re looking for a healthy lunch or a light dinner with big flavor, this recipe is one you’ll come back to again and again.
This curried cauliflower soup has roots in my early experiments with Indian-inspired flavors.
Back when I first started cooking more plant-based meals, cauliflower quickly became a favorite because of how well it absorbs spices.
One rainy weekend, I roasted a head of cauliflower, added some curry powder, coconut milk, and simmered it into a soup—what came out was magic.
It was creamy without needing dairy, bold in flavor but not overwhelming, and so easy to make with pantry staples.
Now, it’s a recipe I make almost every week in colder months—and my family always requests seconds.
Why You’ll Love This
1. Big, Bold Flavor with Minimal Effort
This soup is anything but bland. Thanks to the warming depth of curry powder, garlic, and onion, every bite is vibrant and satisfying. You don’t need a long list of spices either—just a few basic ones transform humble cauliflower into a flavor-packed dish. Roasting the cauliflower before blending enhances its natural nuttiness, giving the soup an added layer of richness.
2. Naturally Creamy & Dairy-Free
Craving a creamy soup without the heaviness of cream? This one gets its silky texture from the cauliflower itself and a splash of coconut milk. The result is smooth and luscious without any dairy, making it perfect for those who are vegan or lactose-intolerant. You can even skip the coconut milk if preferred—it’s still delicious.
3. Healthy and Nutrient-Dense
Cauliflower is loaded with vitamin C, fiber, and antioxidants, while the curry spices bring anti-inflammatory benefits. Coconut milk adds healthy fats, and vegetable broth keeps it light yet satisfying. It’s a feel-good meal that doesn’t skimp on comfort or nutrition.
4. Meal-Prep Friendly and Freezer-Ready
This curried cauliflower soup is excellent for meal prep. Make a big batch on Sunday and enjoy it throughout the week. It also freezes beautifully—just portion into containers and thaw when needed. Pair it with naan or a salad for a complete, no-fuss meal.
Recipe Details
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Cuisine Type: Indian-Inspired, Vegan, Gluten-Free
Servings: 4
Estimated Cost: $7–$9 total (budget-friendly)
Equipment Needed:
- Baking sheet
- Large pot or Dutch oven
- Blender or immersion blender
- Chef’s knife
- Cutting board
- Measuring cups & spoons
- Wooden spoon or spatula
Ingredients
- 1 medium head of cauliflower, cut into florets
- 2 tablespoons olive oil, divided
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon curry powder (mild or spicy, to taste)
- ½ teaspoon ground turmeric (optional, for extra color and health benefits)
- ½ teaspoon ground cumin
- 1 teaspoon salt, or to taste
- ½ teaspoon black pepper
- 4 cups vegetable broth
- 1 (13.5 oz) can coconut milk (full-fat or lite)
- Juice of ½ lemon, for brightness
- Fresh cilantro, for garnish (optional)
- Toasted pumpkin seeds or crushed red pepper flakes, for topping (optional)
Optional/Alternative Add-ins:
- Add a pinch of cayenne for heat
- Swap coconut milk with cashew cream or oat milk
- Use frozen cauliflower florets to save time
Step-by-Step Instructions
1. Roast the Cauliflower
Preheat your oven to 425°F (220°C). Spread cauliflower florets on a baking sheet, drizzle with 1 tablespoon olive oil, and season with salt and pepper. Roast for 25 minutes until golden brown, flipping halfway for even caramelization. Roasting adds depth and sweetness to the soup.
2. Sauté Aromatics
While the cauliflower roasts, heat 1 tablespoon olive oil in a large pot over medium heat. Add the diced onion and cook for 4–5 minutes until soft and translucent. Stir in the garlic, curry powder, cumin, and turmeric. Cook for 1 more minute until fragrant—don’t skip this step, as it blooms the spices.
3. Combine and Simmer
Add the roasted cauliflower to the pot along with the vegetable broth. Stir well to combine and bring the soup to a gentle boil. Once boiling, reduce the heat and let it simmer uncovered for 10–15 minutes to let the flavors meld.
4. Blend Until Smooth
Remove the pot from heat. Use an immersion blender to puree the soup directly in the pot, or carefully transfer it to a countertop blender in batches. Blend until completely smooth and creamy. If you prefer a chunky texture, you can leave some cauliflower pieces intact.
5. Add Coconut Milk and Lemon
Return the soup to the pot (if using a countertop blender) and stir in the coconut milk. Simmer for another 2–3 minutes, then stir in the lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
6. Serve and Garnish
Ladle into bowls and top with chopped fresh cilantro, toasted seeds, or a swirl of coconut milk. Serve warm with crusty bread, naan, or a side salad.
Nutrition Facts (per serving)
- Calories: 210
- Protein: 5g
- Carbohydrates: 18g
- Fiber: 6g
- Fat: 14g
- Sodium: 580mg
- Vitamin C: 90% DV
- Vitamin K: 20% DV
- Potassium: 600mg
- Iron: 10% DV
Tips for Success
Roast the Cauliflower for Extra Flavor
Roasting brings out the nutty, slightly sweet flavors of cauliflower and helps eliminate any bitterness. It also gives the soup a richer, deeper taste compared to boiling or steaming.
Use Full-Fat Coconut Milk for Creaminess
While lite coconut milk works, full-fat gives a silkier finish. If you want a low-fat version, add a small potato for creaminess or reduce the amount of coconut milk.
Adjust Spices to Your Preference
Curry powders vary in heat and flavor. Start with 1 tablespoon, then taste after blending. You can always add more heat with cayenne or chili flakes at the end.
Don’t Skip the Lemon Juice
That splash of acid at the end makes all the difference. It balances the richness and enhances the curry flavor beautifully.
Common Questions
Can I use frozen cauliflower instead of fresh?
Absolutely. Just roast it directly from frozen—no need to thaw. It may need an extra 5–10 minutes in the oven to get golden.
Is this soup gluten-free and vegan?
Yes! It’s naturally gluten-free and 100% vegan. Just double-check your broth and spice labels for hidden gluten or animal-based additives.
How long does it last in the fridge?
This soup keeps well for 4–5 days when stored in an airtight container in the refrigerator. Reheat on the stovetop or microwave with a splash of broth or water.
Can I freeze curried cauliflower soup?
Yes, it freezes beautifully. Let it cool completely, then store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
Variations & Substitutions
- Add protein: Stir in cooked lentils, chickpeas, or shredded chicken for a heartier version.
- Make it spicy: Add a pinch of cayenne or diced green chilies during cooking.
- Add other veggies: Carrots, sweet potatoes, or red bell peppers blend in nicely.
- Swap the coconut milk: Use oat milk, almond milk, or cashew cream for different flavor profiles or if avoiding coconut.
Serving & Pairing Suggestions
Serve this soup as a starter or main dish. It pairs beautifully with:
- Warm naan or crusty sourdough bread
- A crisp cucumber-yogurt salad
- A bowl of brown rice for a more filling meal
- A light glass of white wine or chai tea on a cozy night in
Storage & Reheating Tips
- Refrigerator: Store leftovers in an airtight container for 4–5 days.
- Freezer: Freeze in individual containers for easy grab-and-go meals.
- Reheating: Warm gently over medium heat on the stove or microwave in 1-minute intervals, stirring in between. Add broth if it’s too thick.
Curried Cauliflower Soup
Ingredients
- 1 medium head of cauliflower cut into florets
- 2 tablespoons olive oil divided
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 tablespoon curry powder mild or spicy, to taste
- ½ teaspoon ground turmeric optional, for extra color and health benefits
- ½ teaspoon ground cumin
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper
- 4 cups vegetable broth
- 1 13.5 oz can coconut milk (full-fat or lite)
- Juice of ½ lemon for brightness
- Fresh cilantro for garnish (optional)
- Toasted pumpkin seeds or crushed red pepper flakes for topping (optional)
Optional/Alternative Add-ins
- Add a pinch of cayenne for heat
- Swap coconut milk with cashew cream or oat milk
- Use frozen cauliflower florets to save time
Instructions
- Preheat your oven to 425°F (220°C). Spread cauliflower florets on a baking sheet, drizzle with 1 tablespoon olive oil, and season with salt and pepper. Roast for 25 minutes until golden brown, flipping halfway for even caramelization. Roasting adds depth and sweetness to the soup.
- While the cauliflower roasts, heat 1 tablespoon olive oil in a large pot over medium heat. Add the diced onion and cook for 4–5 minutes until soft and translucent. Stir in the garlic, curry powder, cumin, and turmeric. Cook for 1 more minute until fragrant—don’t skip this step, as it blooms the spices.
- Add the roasted cauliflower to the pot along with the vegetable broth. Stir well to combine and bring the soup to a gentle boil. Once boiling, reduce the heat and let it simmer uncovered for 10–15 minutes to let the flavors meld.
- Remove the pot from heat. Use an immersion blender to puree the soup directly in the pot, or carefully transfer it to a countertop blender in batches. Blend until completely smooth and creamy. If you prefer a chunky texture, you can leave some cauliflower pieces intact.
- Return the soup to the pot (if using a countertop blender) and stir in the coconut milk. Simmer for another 2–3 minutes, then stir in the lemon juice. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
- Ladle into bowls and top with chopped fresh cilantro, toasted seeds, or a swirl of coconut milk. Serve warm with crusty bread, naan, or a side salad.
Notes
Roasting brings out the nutty, slightly sweet flavors of cauliflower and helps eliminate any bitterness. It also gives the soup a richer, deeper taste compared to boiling or steaming. Use Full-Fat Coconut Milk for Creaminess
While lite coconut milk works, full-fat gives a silkier finish. If you want a low-fat version, add a small potato for creaminess or reduce the amount of coconut milk. Adjust Spices to Your Preference
Curry powders vary in heat and flavor. Start with 1 tablespoon, then taste after blending. You can always add more heat with cayenne or chili flakes at the end. Don’t Skip the Lemon Juice
That splash of acid at the end makes all the difference. It balances the richness and enhances the curry flavor beautifully.
Every spoonful of this creamy Curried Cauliflower Soup brings warmth, comfort, and nourishment.
It’s perfect for cozy nights, casual lunches, or impressing guests with a dish that’s both simple and elegant.
Try it with warm naan, sprinkle on some toasted seeds, and enjoy a bowl full of bold flavor and wholesome goodness.
Happy cooking, and may your kitchen always be filled with spice and joy!
