This post may contain affiliate links for which I earn a small commission at no extra cost to you. For more info please check out my Disclosure Policy. Appreciate your support!
Are you ready for a Cauliflower Soup that is delicious and creamy, with no cream? This easy curried cauliflower soup is bursting with flavour, and it is easy to make vegan or gluten free too. If you love a cosy soup, try my Best Carrot & Coriander Soup next.
Cauliflower Soup at a Glance
James's tipLet the cauliflower roast until the edges are golden. That caramelised flavour is what makes this soup taste rich, even without cream.
Key ingredients
- Cauliflower
- Onion
- Ginger
- Turmeric
- Ground cumin
- Dairy free yoghurt
Why you'll love it
- About 192 kcal a portion
- About 5g of fibre
- Creamy with no cream
Quick summary
This cauliflower soup roasts a large cauliflower, then blends it with a curried onion, ginger and garlic base, vegetable stock and dairy free yoghurt until smooth. It is vegan, gluten free and dairy free, takes about 5 minutes of prep and 35 minutes in total, and serves 4.
Table of Contents
Save this recipe!
I'll email you a shopping list plus helpful tips to make the best version of this recipe
Why this recipe works
This vegan cauliflower soup is one of those recipes that will have you feel like you’re enjoying fine dining from a Michelin star restaurant. It is super easy, yet brings an amazing array of flavour. It is gluten free and dairy free too, and a portion is about 192 kcal with 5g of fibre. The cauliflower and onion count as about 2 of your 5 A DAY (an NHS portion is 80g, or 8 cauliflower florets).
Cauliflower soup is totally different whether you’re making a Polish, Hungarian, French, Italian, or another version. Some are more clear while others are more creamy. Some focus on the cauliflower while others bring in a myriad of other vegetables. This particular recipe is a curried cauliflower soup.
This was inspired by my Pumpkin and Butternut Soup and pairs well with this amazing Air Fryer Broccoli.
Ingredients to make Cauliflower Soup
- Extra-Virgin Olive Oil – fries up the onion, garlic, and ginger.
- White Onion – brings a mild and sweet flavour to this roasted cauliflower soup.
- Cauliflower – is the star of the show in this recipe! Have any spare then try my Air Fryer Cauliflower, Cauliflower Curry or Bang Bang Cauliflower.
- Garlic Cloves – bring a great umami flavour.
- Ginger – gives this soup a bit of a spicy kick.
- Ground Turmeric – is a little bit peppery as well.
- Ground Coriander – is similar in flavour to ginger.
- Ground Cumin – adds a nice nutty flavour.
- Vegetable Stock – serves as the base of this curried cauliflower soup. Check that it is gluten free. I also use this in my Broccoli Soup, Courgette Soup, Beetroot Soup and Parsnip Soup.
- Dairy Free Yoghurt – brings a delightful creaminess. Use a plain, unsweetened dairy free yoghurt (I used coconut).
See recipe card for full information on ingredients and quantities.
Substitutions
- Extra Virgin Olive Oil – Other neutral oils would also work well. Coconut oil would be a nice touch with the other curry flavours.
- White Onion – Yellow onion or shallots are good substitutes.
- Seasonings – If you don’t want to go for a curry cauliflower soup, trade out the ginger and spices for another flavour combination. Try parsley, lemon and nutmeg, or keep it simple with salt and pepper.
- Vegetable Stock – Vegetable broth will also work. If you aren’t vegan, you could use chicken stock as well, if it is gluten free.
- Dairy Free Yoghurt – Another plain, unsweetened dairy free yoghurt, such as soya or almond, or a splash of coconut milk will do the job here. A soya and coconut yoghurt brings the saturated fat down (see Lighter below).
- Toppings – I think coriander, chilli flakes, and pumpkin seeds are a great combination, but this is totally up to you! You could also try other fresh herbs, sesame seeds, sunflower seeds or a swirl of dairy free yoghurt. If you decide to keep the seasonings simple, a nice drizzle of extra virgin olive oil is another great option.
Variations
- Spicy – This soup already has a nice kick to it. If you want even more of a spiced cauliflower soup, increase the chilli flakes, turmeric, and cumin.
- Deluxe – There are so many ways to level up this already delicious roast cauliflower soup. For more of a loaded cauliflower soup, you could add in potato, butternut squash, mushroom, leek, kale, etc. If you aren’t vegan, you can add chicken or bacon.
- Kid friendly – For kids, you may need to tone down the spiciness of this dish. Serve it up with something they can crumble on top or dip in it! My Easy Socca Recipe is a great choice, or try a slice of Gluten Free Seeded Bread.
- Lighter – Swap the coconut yoghurt for a plain soya and coconut yoghurt (the Alpro one has less than half the calories and about a ninth of the saturated fat per 100g, going by the labels). A portion then comes to about 159 kcal with 2g of saturated fat, calculated from the label.
- Slow cooker – Fry the onion, garlic and ginger, then put everything except the yoghurt in the slow cooker and cook on low for 6 hours. Blend, then stir in the yoghurt. (This is the tip from the recipe card.)
Fancy a fish dish with cauliflower? Try my Cod Curry.
How to make Cauliflower Soup
Step 1: Heat the oven to 180°C fan (200°C conventional, gas 6). Dice the onion, crush the garlic, grate the ginger, and cut the cauliflower into florets.
Step 2: Place the cauliflower florets onto a baking tray and drizzle over half of the olive oil. Season with a pinch of salt. Roast for 25 minutes, until the edges are golden.
Step 3: While the cauliflower cooks, heat a pan on medium heat. Add the rest of the oil and the onion, garlic, and ginger. Cook for 8-10 minutes before adding the spices and combining.
Step 4: Once the cauliflower is roasted, place it into a blender along with the curried onion, vegetable stock, and yoghurt. Blend until smooth.
Heat through if needed. Garnish with fresh coriander, chilli flakes, and pumpkin seeds. Serve with gluten free bread rolls should you wish.
Hint: If you have an immersion blender, you can mix it in the pot rather than transferring it to a blender. If you use a jug blender, let the soup cool for 10 minutes first and never fill the jug more than half full.
Leftovers
Cool the soup within 2 hours (smaller containers cool faster), then keep it covered in the fridge for up to 2 days. Freeze in portions for up to 3 months. Defrost in the fridge and eat within 24 hours. Reheat until steaming hot all the way through, and only reheat it once.
Recipe FAQs
A green salad is a great way to go. It also goes well with gluten free bread or roasted vegetables. Or try dipping in my Gluten Free Seeded Bread.
This one is about 192 kcal a portion with 5g of fibre, and the cauliflower and onion count as about 2 of your 5 A DAY. It is vegan, gluten free and dairy free. It has about 6g of saturated fat a portion, mostly from the coconut yoghurt and olive oil, so for a lighter soup swap in a plain soya and coconut yoghurt, which brings it to about 2g.
Yes, this one is both, as long as you use vegetable stock and a dairy free yoghurt. I use a dairy free yoghurt for creaminess instead of cream. Coconut cream or a plain soya yoghurt would also work. Check your stock is gluten free too.
This soup is already thick, because the roasted cauliflower is blended with the yoghurt. If yours is thinner than you like, simmer it uncovered for 5 to 10 minutes so some liquid evaporates, or add a little less stock next time. If it is too thick, stir in a splash of hot water or stock.
Roasting the cauliflower, cooking the onion, garlic and ginger for 8 to 10 minutes first, and adding turmeric, ground coriander and cumin. Top with fresh coriander, chilli flakes and pumpkin seeds. Taste before serving and add a little more salt if you need it.
Yes. Cool it within 2 hours, then freeze it in portions in airtight containers for up to 3 months. Defrost in the fridge, eat within 24 hours and reheat only once, until steaming hot all the way through.
YOU MIGHT ALSO LIKE…
FREE SOUP GUIDE
5 Easy Veg Soups
Five gluten and dairy free soups, sent straight to your inbox for free.
Cauliflower Soup
Equipment
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 white onion
- 1 large head cauliflower
- 3 garlic cloves
- 1 thumb size piece ginger
- 1 tsp ground turmeric
- 1 tsp ground coriander
- 1 tsp ground cumin
- 600 ml vegetable stock, gluten free; if using Marigold bouillon powder, 4 level tsp (20g) per litre
- 200 ml dairy free yoghurt, plain and unsweetened (I used coconut)
- fresh coriander, to garnish
- pumpkin seeds, to garnish
- chilli flakes, to garnish
- bread rolls, gluten free, to serve
Instructions
- Heat the oven to 180C fan (200C conventional, gas 6). Dice the onion, crush the garlic, grate the ginger and cut the head of cauliflower into florets.
- Place the cauliflower florets onto a baking tray and drizzle over half of the olive oil. Season with a pinch of salt and place into the oven for 25 minutes, until the edges are golden.
- Meanwhile heat a pan on a medium heat, add the remaining oil, diced onion, crushed garlic and grated ginger. Cook for 8-10 minutes before adding the spices and combining.
- Once the cauliflower is roasted place it into a blender along with the curried onion, vegetable stock and yoghurt. Blend until smooth.
- Heat through if needed, then garnish with fresh coriander, chilli flakes and pumpkin seeds. Serve with gluten free bread rolls should you wish.
Video
Notes
Nutrition
Absolutely delicious!
Thanks so much Trudi 🙂
Easy and delicious!
Thanks Trudi 🙂
This was easy and packed full of flavour! Thanks
Thanks Gabbie 🙂