Your Recipe

Vegan Creamy Curried Cauliflower Soup

Ingredient Amount Calories
Cauliflower 907.184g 227kcal
Parsley 15g 5kcal
Cashew 35g 194kcal
Turmeric ground 1.5g 5kcal
Garlic 12g 18kcal
Coconut milk 244g 561kcal
Vegetable broth 1080g 54kcal
Onions, white, raw 220g 79kcal
Cumin, ground 4g 15kcal
Salt, kosher 2g 0kcal
Coriander ground 1g 3kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 tablespoons extra-virgin olive oil, plus more to serve
2 medium white onions, thinly sliced
1/2 teaspoon kosher salt, plus more to season
4 cloves garlic, minced
1 large head of cauliflower (about 2 pounds), trimmed and cut into florets
4 1/2 cups low-sodium vegetable broth or water
1/2 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 1/4 teaspoons ground cumin
1 cup coconut milk
Freshly ground black pepper, to season
1/4 cup roasted cashew halves, for garnish (optional, see Recipe Note)
1/4 cup finely chopped Italian parsley, for garnish (optional)
Red pepper flakes, for garnish (optional)

INSTRUCTIONS
Heat oil in a large pot over medium heat until shimmering. Cook the onions and 1/4 teaspoon salt until onions are soft and translucent, 8 to 9 minutes. Reduce heat to low, add garlic, and cook for 2 additional minutes. Add cauliflower, broth or water, coriander, turmeric, cumin, and remaining 1/4 teaspoon salt. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer until cauliflower is fork-tender, about 15 minutes.
Working in batches, purée the soup in a blender until smooth and then return the soup to the soup pot. (Alternatively, use an immersion blender to purée the soup right in the pot.) Stir in the coconut milk and warm the soup. Taste and add more salt, pepper, or spices if you’d like.
To serve, ladle the soup into bowls and garnish with a handful of toasted cashews, a few springs of parsley, sprinkle of red pepper flakes, and a dash of olive oil to top.

Nutrition Facts
Portion Size 315 g | ml
Amount Per Portion 145
607
kcal
kilojoules
% Daily Value *
Total Fat 10g 13%
Saturated Fat 6.9g 34%
Sodium 540mg 23%
Total Carbohydrate 13g 5%
Dietary Fiber 4.1g 15%
Sugar 5.8g
Protein 4.5g 9%
Vitamin D 0mcg 0%
Calcium 52mg 4%
Iron 2mg 11%
Potassium 543mg 12%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 24.414 mcg 3%
Thiamin [B1] 0.122 mg 10%
Riboflavin [B2] 0.106 mg 8%
Niacin [B3] 1.065 mg 7%
Pantothenic acid [B5] 0.948 mg 19%
Vitamin B6 0.269 mg 16%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 73.593 mcg 0%
Vitamin C 59.102 mg 66%
Vitamin D 0 mcg 0%
Vitamin E 0.216 mg 1%
Vitamin K 50.872 mcg 42%
Betaine 0.018 mg 0%
Choline 3.801 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.4 g 5%
Sugars 5.8 g 12%
Dietary fiber 4.1 g 15%
Carbohydrate 8.1 g 0%
Net carbs 7.6g
Aminoacids
Nutrient Amount DV
Alanine 0.21 g 0%
Arginine 0.318 g 0%
Aspartic acid 0.364 g 0%
Cysteine 0.055 g 0%
Glutamic acid 0.667 g 0%
Glycine 0.161 g 0%
Histidine 0.103 g 0%
Isoleucine 0.149 g 0%
Leucine 0.246 g 0%
Lysine 0.326 g 0%
Methionine 0.054 g 0%
Phenylalanine 0.157 g 0%
Proline 0.151 g 0%
Serine 0.187 g 0%
Threonine 0.147 g 0%
Tryptophan 0.046 g 0%
Tyrosine 0.105 g 0%
Valine 0.241 g 0%
Minerals
Nutrient Amount DV
Calcium 52.43 mg 4%
Copper 0.27 mg 30%
Fluoride 1.13 mcg 0%
Iron 1.99 mg 11%
Magnesium 48.84 mg 12%
Manganese 0.65 mg 28%
Phosphorus 125.31 mg 10%
Potassium 543.44 mg 12%
Selenium 3.73 mcg 7%
Sodium 539.84 mg 23%
Zinc 0.91 mg 8%
Other
Nutrient Amount DV
Water 285.258 g 0%
Ash 2.274 g 0%