Spicy Cauliflower Soup

  • Yield : About 6 cups
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 35m
  • Ready In : 50m

Spicy Cauliflower Soup is a delicious, light, spicy Indian-style soup that has less than 200 calories, 1 gram of saturated fat, and 260 mg of sodium per 12-oz. serving.

Spicy Cauliflower Soup also supplies 5 grams of fiber.

For variety substitute broccoli or a combination of cauliflower, broccoli, and other vegetables.

Cook’s Tips

  • Adjust spices to taste.
  • For thinner soup increase broth buy 1/2 to 1 cup.


When pureeing hot soups in a blender, never fill the container more than 1/3 full, cover, and hold the cover down using a towel to prevent the lid coming off and soup splattering.


  • 1 (350 g) russet potato, peeled and chopped
  • 1 (450 g) small cauliflower, chopped
  • 1 (175 g) small onion, chopped
  • 1 tablespoon (15 ml) vegetable or olive oil
  • 1 garlic clove, crushed
  • 1 tablespoon (15 ml) grated ginger root
  • 1 teaspoon (5 ml) curry powder
  • 1/2 teaspoon (2.5 ml) cumin seeds
  • 1/2 teaspoon (2.5 ml) black mustard seeds
  • 1 teaspoon (5 ml) ground coriander
  • 1/8 teaspoon (1.25 ml) ground white pepper
  • 2 cups (500 ml) vegetable or chicken stock
  • 3 tablespoons (45 ml) water
  • 6 oz. (170 g) Greek or natural low fat yogurt
  • Kosher salt to taste

Method of Preparation

Step 1

In a heavy 4 to 6 qt/L saucepan add oil, water, potato, cauliflower and onion. On high heat, bring water to a boil, cover pan and reduce heat to low. Simmer about 10 minutes.

Step 2

Stir in garlic, ginger and spices. Cook 2 minutes stirring occasionally. Add broth and salt (start with 1/2 teaspoon). Cover the pan, increase heat to high and bring to a boil. Reduce heat to low and simmer about 20 minutes or until vegetables are very soft.

Step 3

For creamy soup, use an immersion blender or blender to puree. When using a blender, puree about 2 cups at a time holding the lid down with a cloth or gloved hand to prevent splattering.

Step 4

Stir in the yogurt. Add salt if desired and serve.

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Nutritional Info

This information is per serving.

  • Calories

  • Calories from Fat

  • Total Fat

  • Saturated Fat

  • Trans Fat

  • Cholesterol

  • Sodium

  • Carbohydrates

  • Dietary Fiber

  • Sugar

  • Protein

  • Serving Size:

    12 oz. (340g)