Healthy Curried Cauliflower “Rice” Soup – This immune boosting Curried Cauliflower “Rice” soup is an easy-to-prepare dish that is packed full of ingredients to support your immune system through this winter season. Nourishing ingredients like curry, turmeric, cauliflower, carrots, kale and coconut milk. {Vegetarian, Vegan, Clean Eating}
Nothing is quite as comforting as a big steaming bowl of soup in the winter! It’s even better when that soup can help rev up your immune system and help you stay healthy through cold and flu season.
You can have this healthy Curried Cauliflower “Rice” soup on the table in less than 30 mins. Only one big pot or Dutch oven needed.
How to Make this Healthy Cauliflower “Rice” Soup:
- In a medium bowl combine curry, turmeric, garlic powder, cumin, paprika and red pepper flakes. Add cauliflower rice and mix to coat. Set aside.
- Heat olive oil in a large pot or dutch oven over medium heat. Add onions and garlic and sauté until onions become transparent (about 5-6 minutes). Add cauliflower and cook for 2 minutes. Stir in carrots, celery and ginger. Add broth, bring to a boil, then turn down heat and allow to simmer (covered) until veggies are tender ( about 15- 20 minutes).
- Add coconut milk and chopped kale and continue to cook until kale is wilted and bright green ( about 2 minutes). Salt and pepper to taste. Serve in bowls and garnish with fresh cilantro and chopped peanuts.
Keep things easy and use already prepared Cauliflower “Rice”
- To keep prep time to a minimum I’d suggest using already prepared cauliflower “rice”. It’s available in many grocery stores now in the fresh (usually near the bagged lettuce) or frozen vegetable sections. I’d also suggest (one of my favorite kitchen hacks) using frozen diced onion. Frozen onion has been a game changer for me! I’m not a big fan of cutting onions so when it makes sense (like when cooking soup) I like the convenience of using the frozen version. Sub in ½ cup of frozen diced onions for 1 small onion.
If you don’t have access to already prepared cauliflower rice it’s no problem. You can make the “rice” yourself by cutting a head of cauliflower into florets. Working in batches add the cauliflower florets to a food processor or blender and pulse until the cauliflower resembles rice.
Flavor Booster
- I like to mix the cauliflower “rice” with all the spices ( curry, turmeric, garlic powder, cumin, paprika and red pepper flakes) and cook it for a few minutes before adding the vegetable broth because I think it helps give the “rice” some extra flavor. You’ll definitely want to add salt and pepper to taste. Be generous with the pepper it helps with the absorption of curcumin found in turmeric (a potent antioxidant).
Can you use frozen vegetable to make this soup?
Absolutely! sub in any or all frozen versions of vegetables listed. You’ll want about 3-4 cups of veggies in total.
Customize
This recipe is very flexible. Feel free to substitute different vegetables . Some suggestions are broccoli, peas, diced bell pepper or diced potatoes. Or add extra protein by adding some garbanzo beans or cubed tofu.
So bye-bye cold and flu season….we’ve got this!
Other Healthy Soup Recipes You Might Like:
- Creamy Cauliflower and Cheddar Soup– This is one of my fav things! One pot, creamy cauliflower and cheese (but there’s no cream in the recipe!)
- African Peanut and Sweet Potato Soup-This “Clean Eating” version of African Peanut Soup is healthy and hearty. Creamy peanut butter, warming spices (like cumin and coriander) with sweet potato, tomatoes and Swiss chard (or kale) will warm you up and keep you full .
- Thai Coconut Soup with Shrimp ( Tom Kha Soup) -Making Thai soup at home is actually really easy! All the classic flavors that make Thai soup so delicious like coconut milk, lemongrass and ginger in an easy to make (and quick) recipe.
Healthy Curried Cauliflower "Rice" Soup
Ingredients
- 2 Tbsp curry powder
- 1 tsp turmeric powder
- ½ tsp cumin
- ½ tsp paprika
- Pinch of red pepper flakes
- 3 cups cauliflower rice or one head of cauliflower *
- 1 Tbsp olive oil or butter, ghee, or coconut oil
- 1 small onion chopped (about 1/2 cup)
- 2 cloves garlic minced
- 3 carrots diced (about 1 cup)
- 3 stalks celery diced
- 1 inch knob fresh ginger grated (optional)
- 4 cups vegetable broth low-sodium ( or chicken broth)
- 1 cup coconut milk Thai- from the can
- 1 bunch kale Dino/Lacinato stems removed and chopped ( about 2 cups) or 2 cups fresh spinach
- Salt & pepper to taste
- Fresh cilantro and roasted peanuts for garnish optional
Instructions
- In a medium bowl combine curry, turmeric, garlic powder, cumin, paprika and red pepper flakes. Add cauliflower rice and mix to coat. Set aside.
- Heat olive oil in a large pot or dutch oven over medium heat. Add onions and garlic and sauté until onions become transparent (about 5-6 minutes). Add cauliflower and cook for 2 minutes. Stir in carrots, celery and ginger. Add broth, bring to a boil, then turn down heat and allow to simmer (covered) until veggies are tender ( about 15- 20 minutes).
- Add coconut milk and chopped kale and continue to cook until kale is wilted and bright green ( about 2 minutes). Salt and pepper to taste. Serve in bowls and garnish with fresh cilantro and chopped peanuts.
Notes
Nutrition
Susan,
Made this last night. Used your recipe as a base. Added chopped asparagus. Substituted frozen chopped spinach on-hand for the kale. Delicious. Thank you.