A smooth and creamy cauliflower soup with Mediterranean-inspired spices, this recipe makes a nourishing and satisfying dish that works equally well as a cozy starter or a light main course. The blend of garlic, onion, and warm spices like coriander, cumin, and turmeric gives it depth, while coconut milk brings a silky finish. I find this soup especially comforting during colder months or whenever I need something wholesome yet simple.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
1 large head of cauliflower, cut into florets
2 tbsp extra virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
1 tsp ground coriander
½ tsp ground cumin
½ tsp turmeric powder
4 cups vegetable broth
1 cup coconut milk (or heavy cream for a richer soup)
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Extra olive oil or a squeeze of lemon juice (optional, for serving)
Directions
I start by heating olive oil in a large pot over medium heat. Then I sauté the chopped onion and garlic for about 3-4 minutes, just until they soften and release their aroma.
Next, I stir in the coriander, cumin, and turmeric and cook the spices for about a minute. This step really wakes up their flavors.
I add in the cauliflower florets, giving them a good stir so they’re coated in the spices. Then I pour in the vegetable broth, bring it to a boil, reduce the heat, cover, and let it simmer for around 20 minutes—just until the cauliflower is tender enough to blend.
Once the cauliflower is soft, I blend the soup using an immersion blender right in the pot (or in batches using a regular blender). After it’s smooth and creamy, I stir in the coconut milk (or heavy cream if I want it extra rich), then season with salt and pepper.
I serve it warm with chopped parsley, and sometimes I add a drizzle of olive oil or a squeeze of lemon juice for brightness.
Servings and timing
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories per Serving: 180 kcal
Variations
I sometimes swap coconut milk with cashew cream for a different dairy-free richness.
For extra heat, I add a pinch of red pepper flakes while sautéing the onions.
Roasting the cauliflower beforehand adds a deeper, caramelized flavor.
If I want a more filling version, I stir in a handful of cooked lentils or chickpeas before blending.
A sprinkle of nutritional yeast gives a cheesy, umami flavor for a vegan twist.
Storage/Reheating
I store leftovers in an airtight container in the fridge for up to 4 days. It also freezes well for up to 2 months. When I’m ready to reheat, I warm it on the stove over medium heat, stirring occasionally. If the soup thickens too much, I add a splash of broth or water to loosen it up.
FAQs
How do I make this soup creamier?
I use full-fat coconut milk or heavy cream for a richer texture. Blending the soup thoroughly also makes a big difference in creaminess.
Can I make this soup ahead of time?
Yes, I often make it a day in advance. The flavors develop even more as it sits, so it tastes even better the next day.
What if I don’t have an immersion blender?
A countertop blender works just as well. I just let the soup cool slightly and blend it in batches for safety.
Is this soup good for freezing?
Definitely. I cool it completely, portion it into freezer-safe containers, and store for up to 2 months. I thaw it overnight in the fridge before reheating.
Can I use frozen cauliflower?
Yes, frozen cauliflower works well. I just add it straight to the pot—no need to thaw first. The texture stays smooth once blended.
Conclusion
This cream of cauliflower soup is a go-to recipe when I want something healthy, flavorful, and comforting. It’s easy to make, endlessly adaptable, and fits a wide range of diets, from vegan to low-carb. Whether I’m warming up on a chilly day or looking for a light, satisfying meal, this soup always hits the spot.
📖 Recipe:
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Cream of Cauliflower Soup
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Vegan
Description
A smooth and creamy cauliflower soup with Mediterranean spices like cumin, coriander, and turmeric, blended with coconut milk for a silky finish. This comforting one-pot dish is perfect as a light main or cozy starter and is naturally gluten-free and vegan-friendly.
Ingredients
1 large head of cauliflower, cut into florets
2 tbsp extra virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
1 tsp ground coriander
½ tsp ground cumin
½ tsp turmeric powder
4 cups vegetable broth
1 cup coconut milk (or heavy cream for a richer soup)
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Extra olive oil or a squeeze of lemon juice (optional, for serving)
Instructions
- Heat olive oil in a large pot over medium heat.
- Sauté chopped onion and garlic for 3-4 minutes until softened and fragrant.
- Stir in coriander, cumin, and turmeric, and cook for 1 minute to toast the spices.
- Add cauliflower florets and stir to coat with the spices.
- Pour in vegetable broth, bring to a boil, then reduce heat, cover, and simmer for 20 minutes until cauliflower is tender.
- Blend the soup until smooth using an immersion blender or regular blender (in batches if needed).
- Stir in coconut milk or heavy cream, and season with salt and pepper to taste.
- Serve warm, garnished with chopped parsley and optional drizzle of olive oil or lemon juice.
Notes
For a richer texture, use full-fat coconut milk or heavy cream.
Red pepper flakes can be added for extra heat.
Roasting the cauliflower before blending adds depth of flavor.
Cashew cream is a great dairy-free alternative to coconut milk.
Add cooked lentils or chickpeas for a heartier version.
Nutritional yeast can be added for a cheesy, umami flavor.
Stores well in the fridge for 4 days or frozen for up to 2 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 180
- Sugar: 4g
- Sodium: 620mg
- Fat: 13g
- Saturated Fat: 8g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 14g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
