This Curried Cauliflower Soup recipe is creamy, dairy free, gluten free, paleo & vegan! Just 8 ingredients, it's the perfect meal prep soup.
Back in my culinary school days (this seems like a lifetime ago!), I learned the joys of creating a balanced, pureed soup. When a dish is so simple, it has to be perfectly seasoned and balanced.
Dare I say it, this curried cauliflower soup recipe accomplishes that balance. With plenty of savory notes from garlic, onion and curry powder, it also has a subtle sweetness from apples. Made with coconut milk, this paleo soup is delightfully creamy, without a touch of dairy.
Served with my gluten free almond flour biscuits (recipe below), this makes a perfect light dinner or meal prep lunch. I'm also sharing more serving suggestions below!
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Curried Cauliflower Soup Recipe
- 3 cloves garlic
- 1 head cauliflower
- 1 yellow onion
- 1 granny smith apple
- 1 can full fat coconut milk
- 4 cups vegetable broth* *Or, use chicken broth if you don't need a vegetarian soup.
- 2 tsp olive oil
- 2 T curry powder
- Roughly chop 1 head cauliflower + 1 granny smith apple + 1 yellow onion + 3 cloves garlic.
- Heat 2 tsp olive oil over medium-high heat. Add chopped veg + 2 T curry powder, sauté for 5-6 mins.
- Add 4 cups broth & simmer for 30 minutes, adding more broth as needed to just cover veggies.
- Carefully, place cooked veg + broth + 1 can full fat coconut milk in a blender. Puree until smooth.
Almond Flour Biscuits
- 2 eggs, omega-3, room temp
- 1/4 cup coconut oil
- 2 1/2 cups almond flour
- 1 tsp baking soda
- 1/2 tsp salt
- Preheat oven 400F.
- In a large bowl, whisk 2 room temp eggs. Stir in: 2 1/2 cups almond flour + 1 tsp baking soda + 1/2 tsp salt.
- Stir in 1/4 cup coconut oil until well combined (oil should be liquid, if it's not liquid, melt and cool as it shouldn’t be “hot”).
- Drop by 1T onto baking sheet sprayed with oil. Bake for 10-12 min.
- Yield ~20 biscuits.
What is the nutrition like in this curried cauliflower soup recipe?
Soups are such a great way to pack in a variety of nutrients and this one is no exception! Here are a few of the nutritional benefits you'll find in this recipe:
Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)
Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.
Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as ailicin, diallyl disulfide and sallyl cysteine.
Cauliflower (Vitamin C, Fiber, Choline, Antioxidants)
Containing tons of vitamins and nutrients, cauliflower is a great choice to regularly include in your diet. It's particularly high in vitamin C, fiber and certain antioxidants that may slow the growth of cancer. Cauliflower is also high in choline, which is important for brain health.
Onions (Vitamin B6, Vitamin C, Antioxidants, Folate, Potassium)
Did you know that the humble onion is actually packed with antioxidants? Antioxidants help protect you from free radicals that cause things like cancer and heart disease. Onions also have beneficial sulfides and polysulfides which may help protect against cancer.
Apples (Vitamin C, Antioxidants, Fiber)
Apples contain vitamin C and lots of antioxidants like flavonoids that may protect against cancer. They're also a great source of fiber, which helps with healthy digestion.
Coconut Milk (Manganese, Copper, Iron, Magnesium, Selenium, Potassium, Vitamin C, Folate)
Made of the white flesh of coconuts mixed with water, coconut milk is high in SO many vitamins and nutrients! Some studies have shown that coconut helps to reduce inflammation, fight bacteria and viruses and fight stomach ulcers.
Curry Powder (Antioxidants, Capsaicin, Anti-Inflammatory Compounds)
Curry powder is a spice blend, so the exact nutritional content will vary based on the one you choose. It frequently contains turmeric, cumin, coriander, fenugreek and chili pepper. Curry powder also sometimes includes ginger, black pepper and other herbs and spices. Both the curcumin found in turmeric and the capsaicin found in chili peppers are believed to have strong anti-inflammatory effects.
How does this work as a meal prep soup recipe?
This is such a great meal prep soup recipe! To prep ahead, I recommend making the whole soup and reheating on the stovetop when you're ready to serve. You can either store in the fridge to enjoy later in the week or freeze the soup to eat within the next 2-3 monhts.
Alternatively, you can do all of the chopping (garlic, onion, cauliflower, apples) ahead of time and make the soup the day of.
You can also make the biscuits ahead of time. Simply serve room temperature or reheat in the oven to enjoy warm!
Serving Suggestions for this Dairy Free Cauliflower Soup
Personally, I love keeping this meal simple, enjoying the dairy free cauliflower soup alongside my gluten free drop biscuits. However, if you'd like more suggestions for how to enjoy this soup, I have plenty for you!
- Simple green salad – Nothing is more classic than soup and salad! This makes a great lunch or light dinner.
- Roasted chicken – Sometimes simple is best. Roast some chicken drumsticks with a bit of olive oil, salt and pepper, and serve alongside the soup.
- Crab cakes – This simple pureed soup would be lovely alongside my gluten free crab cakes!
- Black Bean Quinoa Veggie Burgers: For a vegetarian meal with a bit more protein, these would be great with this soup!
How do I safely blend hot soup in a blender?
If you just fill your blender with soup and blend as normal, there will be no way for the steam to escape, which can cause the lid to shoot off and hot soup to go everywhere!
You can totally blend this soup in your blender, but there are a couple of things to keep in mind to make sure you don't get splattered:
- Let the soup cool for a few minutes before blending
- Only fill your blender half way (work in batches)
- Remove the center insert of your blender's lid and cover with a dish towel while you blend
- OR you can use an immersion blender, but this may not result in as smooth of a soup
More Paleo Cauliflower Recipes
This is truly healthy comfort food at its best! I use a mix of mashed potatoes and mashed cauliflower for the perfect balance of taste and nutrition.
Omit the peas to make this one paleo!
I have another cauliflower-filled soup for you, but with a totally different flavor profile. Bacon lends a delicious, savory smokiness while coconut milk gives it a delightful, dairy-free creaminess.
Want more tips for cooking delicious, dairy-free meals? Check out my short video on 10 Dairy Free Alternatives to Your Favorite Foods.
If you haven't tried cauliflower in smoothies, I know it may sound weird. Trust me though, you can't taste it and it gives such a rich, creaminess…not to mention a nutritional boost!
And finally, sometimes the best side dish is a simple roasted vegetable. This is my favorite recipe for roasted cauliflower. It's incredibly simple, but so good!
More Healthy Paleo Soup Recipes
This paleo vegetarian soup recipe is simple, with the perfect kick from ancho or chipotle chili powder. With just 8 ingredients, it comes together quickly!
Based on an Italian classic, this stew is hearty and full of flavor. Omit the white beans to make this recipe paleo. It has plenty of protein and flavor without them!
Inspired by possibly the most popular food of all time, this “pizza soup” is flexible. Include your favorite toppings and enjoy the iconic flavor of pizza in a paleo dish that will leave you feeling great.
Want even more paleo soup goodness? Check out my roundup of 10 paleo soup recipes!