Dairy free creamy cauliflower soup with coconut milk and garlic. Spike this soup with a little coconut oil and some cayenne pepper and you have a healthy nourishing creamy cauliflower soup that boosts the immune system and brings warm comfort. I had an extra head of cauliflower last week and found myself craving a creamy soup. So I chopped the cauliflower, onion, celery, an apple, sautéed it in coconut oil, pureed it with coconut milk and put it back on the stove. Yumm ! I added some spices and some crushed garlic at the end of cooking and it tasted great. I still felt it needed something, so I added some cayenne pepper and a tbsp of coconut oil and it was perfect. I could breathe fresh garlic and cayenne through my nostrils as I savored the creamy cauliflower soup and it was heavenly. Comfort food! Quick and easy perfect weeknight soup. Perfect for the cold winter evening.
Nutrition Wise !
Cauliflower is part of the cruciferous family and has compounds that strengthen the immune system. It’s an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the Daily Value (DV) for vitamin C. Garlic is also an excellent immune booster especially when eaten raw or in near raw state. Throwing some crushed garlic in at the end of cooking increases potency of a compound called ” allicin” in garlic and provides all the cold fighting benefits. Coconut oil and coconut milk contribute some healthy fat and add to the immune boosting power. Apples add some additional insurance and health benefits. Add some cayenne and you have a potent immune boosting soup.
Creamy Cauliflower Soup with Coconut Oil & Cayenne
Print recipe
| Serves | 6 |
| Dietary | Diabetic, Gluten Free, Vegan, Vegetarian |
| Meal type | Appetizer, Beverage, Soup, Starter |
| Misc | Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot |
Ingredients
- 3 Cups cauliflower (chopped)
- 1 Apple (chopped)
- 1 cup celery (chopped)
- 1 onion (chopped)
- 4 Cloves garlic (crushed or finely chopped)
- 1 Tsp sea salt
- 2 Tsp pepper
- 1 Tsp cumin
- 1-2 Tsp cayenne pepper (depending on how spicy you want it)
- 2 Cups coconut milk
- 2 Tbsp coconut oil
Note
Substitute the cayenne for mild chili powder if cayenne is not available. You can also skip the cayenne if you want a mild non spicy soup.
Directions
| Chop cauliflower, onions, apples into chunks. | |
| Heat 1 tbsp coconut oil. Add all chopped veggies and sautee for 5 -7 minutes till partially cooked. | |
| Puree with 2 cups coconut milk. Put the pureed mixture back on the fire. Add salt, pepper and cumin and cook for another 10 minutes. Add crushed garlic and 1 tbsp coconut oil and remove from fire. | |
| Sprinkle cayenne pepper just before serving. | |
Hi there! I’m Sunithi, AKA Sue, a registered dietitian with a sweet tooth and a passion for eating healthy (quite a combo) currently working as an independent consultant in the DC Metro area. I’m also a blogger, health nut, nutrition geek who jogs to keep sane :)! I love to revamp recipes and add some ‘Nutrition Bytes’ to them. All my recipes are gluten free! I also blog on natural health and fitness! Visit often and drop me a note if you have any nutrition queries!
This soup looks fabulous and so healthy!
Thanks Isabel. It’s a simple yummy healthy soup much like most of my food! BTW, I got that place mat for 50 cents at a sale 🙂 !! Thanks so much for stopping by!
Hearty Soup. I would add some beans to it and chunk it up. Nice touch with the cayenne & oil. I use coco oil in most stuff & it tastes good. Good to hear about the benfits. Nice !
Bean would add a nice chunky bite to it. Let me know how it tastes. Coco oil is the best !!! Thanks Steve.
Never cared for cauliflower much but this looks very appetizing. How does it taste with frozen cauliflower ? Ever tried it. Have some of that in my fridge. Love the pics Sue.
Thanks ! Am enjoying taking pics of food. LOL when I shop, am looking for place mats & stuff. Got a disease I think. Use frozen , that will cook quicker and taste just as good ! Thanks penn
I recently discovered cauliflower soup and am smitten. Some spice and coconut milk will make it even better! Great recipe
Hey Sunithi,
This is a healthy soup and quite different as compared to the regular soups which we usually have during winters. I will surely prepare this for my family tonight. Thanks for the recipe.
I’m a big fan of Cauliflower, just the other day I made baked Cauliflower with Cheese for dinner and was contemplating on a soup recipe. Glad to have found your blog. I never thought about coconut milk but it should work I suppose.