Curried Cauliflower Soup Recipe

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 18, 2012 • 1 comment

Cauliflower season peaks late fall through early spring, so I decided to get creative and use it in this soup.

Preliminary data shows a link between the turmeric in yellow curry and reduced risks for inflammation, improved heart health and cognitive function, providing more important reasons to include this flavorful spice in recipes.

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Curried Cauliflower Soup Recipe

1 tablespoon (15 ml) grapeseed or expeller-pressed canola oil

1 medium head cauliflower, stem removed, broken into large florets

1 medium celery stalk, sliced thin

1 small leek, white part only, sliced thin (about 1 cup, or 89 g)

1 small yellow onion, sliced thin

1 Granny Smith apple, peeled, sliced thin

2 teaspoons curry powder (or red curry powder for spicier dish)

4 cups (940 ml) reduced sodium or organic vegetable broth

3 parsley stems

1 (13.66 ounces, or 403 ml) can light coconut milk

1 1/2 teaspoons apple cider vinegar

1/2 teaspoon salt

1/8 teaspoon freshly ground white pepper (or 1/4 teaspoon black)

Heat soup pot on medium-high and pour in oil. Add cauliflower to hot oil and cook undisturbed for a few minutes until browned on one side. Stir and brown all sides for 10 minutes, until most of cauliflower has caramelized edges. Reduce heat to medium-low and add celery, leek, onion, apple, and cook until translucent, stirring occasionally, about 10 minutes.

Move vegetables to one side of pan, sprinkle in curry powder on the other side, and toast for 30 seconds. Pour in broth to cover the vegetables almost completely, add parsley stems and simmer until cauliflower stems become fork tender, about 30 minutes. Add coconut milk and simmer an additional 5 minutes to reheat. Blend in vinegar, salt and pepper.

Take soup off heat, remove parsley. Puree soup in two batches, working up to high speed for 30 seconds or until smooth. Garnish with a sprinkle of additional curry powder or toasted sliced almonds. Leftover soup can be refrigerated for up to 5 days and reheated in the microwave or on the stovetop.

Makes 9 servings, 1 cup each

Nutrition Facts (per serving): 84 calories, 4 g total fat, 2 g saturated fat, 0 g trans fat, 410 mg sodium, 0 mg cholesterol, 10 g total carbohydrate, 3 g fiber, 2 g protein, 4% DV iron, 3% DV calcium, 4% DV Vitamin A, 53% DV Vitamin C.

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Curried Cauliflower Soup

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: January 18, 2012

• Yield: 9 servings (9 Servings)

Creative and healthy cauliflower soup using turmeric.

Ingredients

• 1 tablespoon (15 ml) grapeseed or expeller-pressed canola oil
• 1 medium head cauliflower stem removed, broken into large florets
• 1 medium celery stalk sliced thin
• 1 small leek, white part only sliced thin (about 1 cup, or 89 g)
• 1 small yellow onion sliced thin
• 1 Granny Smith apple peeled, sliced thin
• 2 teaspoons curry powder (or red curry powder for spicier dish)
• 4 cups (940 ml) reduced sodium or organic vegetable broth
• 3 parsley stems
• 1 (13.66 ounces, or 403 ml) can light coconut milk
• 1 1/2 teaspoons apple cider vinegar
• 1/2 teaspoon salt
• 1/8 teaspoon freshly ground white pepper (or 1/4 teaspoon black)

Instructions

1. Heat soup pot on medium-high and pour in oil. Add cauliflower to hot oil and cook undisturbed for a few minutes until browned on one side. Stir and brown all sides for 10 minutes, until most of cauliflower has caramelized edges. Reduce heat to medium-low and add celery, leek, onion, apple, and cook until translucent, stirring occasionally, about 10 minutes.
   
2. Move vegetables to one side of pan, sprinkle in curry powder on the other side, and toast for 30 seconds. Pour in broth to cover the vegetables almost completely, add parsley stems and simmer until cauliflower stems become fork tender, about 30 minutes. Add coconut milk and simmer an additional 5 minutes to reheat. Blend in vinegar, salt and pepper.
   
3. Take soup off heat, remove parsley. Puree soup in two batches, working up to high speed for 30 seconds or until smooth. Garnish with a sprinkle of additional curry powder or toasted sliced almonds. Leftover soup can be refrigerated for up to 5 days and reheated in the microwave or on the stovetop.
   

• Cuisine: Indian
• Course: Soup
• Skill Level: Moderate