This low carb curried cauliflower soup recipe is so warming and filling for cooler days and a great soup for lunch or anytime. A creamy soup that is low carb, gluten free, dairy free, sugar free and is very quick and easy to make. The addition of the coconut milk makes this soup even more delicious and mellows the effect of the curry spice.
The addition of coconut milk makes this soup very satisfying. It is a great soup to have on its own, but can be turned into a more substantial meal with the addition of protein or anything you may fancy. Cheese, chicken, tofu or roasted chopped nuts can be added and stirred through.
This curried coconut soup recipe is made from common ingredients you are are most likely to have on hand in your pantry and only takes about 30 minutes to make.
Onions and garlic together with celery make a thick vegetable base to which the cauliflower is added.
Most low carb vegetables are ones that grow above the ground as a rule. The humble onion is probably not a vegetable that comes to mind in a low carb, ketogenic diet. Onions grown below the ground. However, onions are very nutritious supplying beneficial phytonutrients and flavonoids that can promote good health along with the garlic. They are moderate in carbohydrates, supplying about 16 calories and 3.7 g of carbohydrates per half cup.
The addition of celery adds bulk to this recipe without loading it with carbs. Celery is one of those wonderful vegetables which actually takes more energy to digest it than what you consume.
Cauliflower is such a wonderfully versatile vegetable to have on hand. It keeps very well in the fridge and cauliflower can be used in a great range of recipes.
From eating raw, grating, pureeing, making cauliflower rice and bases for pizzas, the possibilities are endless.
A wonderful low carb vegetable high in vitamin C supplying about 80% of RDI per 100g. High in fibre and low in net carbohydrates of 5g per cup.
The stick blender makes short work of pureeing the vegetables into a smooth consistency in a short amount of time and which can be done in the same pot as the vegetables are cooked. Less washing up is always good. If you prefer a chunky vegetable soup just leave as is or mash the vegetables a little to blend the flavours.
The soup is naturally thick but can be thinned by adding more water, although you will need to test it for seasoning and add more salt if necessary. More chicken stock could also be added to make the soup thinner or add to more flavour.
A good dollop of thick Greek Yoghurt or whipped cream will make this curried cauliflower soup even more delicious.
Wait until it has cooled and place in a suitable container. This soup will keep for a week in the fridge.
If you wish to freeze for future use, measure out the required serving size and pour into a ziplock bag. Smaller servings such as for two are perhaps easier to manage and are quicker to thaw if required.
Low Carb Curried Cauliflower Soup
- 2 tbsp Avocado oil
- 1 onion, chopped
- 2 stalks celery, chopped
- 2 cloves garlic, crushed
- 2 tbsp curry powder
- 400 g coconut milk
- 2 cups chicken stock, homemade
- 1 tsp salt
- 1 tsp black pepper, ground
- Saute the onion in the 2 tbsp avocado oil until soft, about 10 minutes. Then add the chopped celery and cook for a further 5 minutes. Add the crushed garlic and curry powder and cook another 5 minutes, stirring constantly.
- Roughly chop the cauliflower head and add to the pan, together with the coconut milk, chicken stock, salt and pepper.
- Simmer for about 20 minutes with the lid on until the cauliflower is soft.
- While still warm, puree the mixture until smooth with a stick blender. Add small amounts of additional water if desired to thin.