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Creamy Cauliflower Soup with Turmeric and Cumin

This Creamy Cauliflower Soup is a hearty and velvety soup flavored with warm spices of turmeric, cumin, and red pepper flakes. It’s an incredibly delicious, bright, and vibrant soup ready in 15 to 20 minutes.

Bowl of Creamy Cauliflower Soup with Turmeric and Cumin with chopped parsley as garnish

With its delicious texture and flavor, it’s a favorite quick and easy soup, perfect for lunches or as a side dish to dinner.

Plus, it keeps well for the week and freezes beautifully too.

I’ve been making this Cauliflower Soup for weeks — and loving it. So much, I had to share the recipe with you too.

Soups are all-weather favorites for me. In fact, in my thinking, there isn’t a season when soup isn’t a “good idea.” This cauliflower soup is certainly one of those good ideas.

Cauliflower is a versatile vegetable that while delicious all on its own, is a healthy addition to recipes. I love it roasted, in soup, cauliflower pizza, and as part of stir-fries.

This soup recipe is based on my favorite Oven Roasted Cauliflower with Turmeric and Cumin. Although in this soup recipe, you do not have to roast the cauliflower.

What to Love About Cauliflower Soup

  • A 15 to 20 minute soup that lasts all week for quick lunches
  • Healthy and vibrant with amazingly beautiful color
  • Easy to spice up… or spice down

Healthy Benefits of Cauliflower

Cauliflower is low in calories and high in nutrients. It’s a delicious vegetable all on its own, but is also delicious when added to recipes.

Here are 5 healthy benefits of cauliflower.

  1. High in nutrients: containing 77% RDA of vitamin C.
  2. Fiber: contains high fiber to add digestive health.
  3. Antioxidants: contains significant antioxidants that help reduce inflamation and protect against chronic diseases.
  4. Weight Loss: may aid weight loss with low calories, high fiber and water.
  5. Low Carb: easily replaces grains and legumes, aiding in a low-carb diet.
Ingredients for Cauliflower Soup on a round wood board

Creamy Cauliflower Soup Ingredients

Here is a list of the simple ingredients you’ll need to make this soup. As always, specific ingredient measurements are in the recipe card at the bottom of this post.

  • Olive oil
  • Yellow onion (or shallot)
  • Garlic
  • Low-sodium vegetable broth
  • Large head of cauliflower or 24-ounce bag of fresh cauliflower florets
  • Fine sea salt
  • Lemon juice
  • Turmeric
  • Cumin
  • Red pepper flakes
  • Butter

Ingredient Notes

The red pepper flakes give this soup a zippy, beautiful flavor. In the recipe, I’ve suggested a pinch. The first time I made it with 1/2 teaspoon of red pepper flakes. While delicious, it may be too spicy for some.

I always love cutting my own florets from a large head of cauliflower, but to keep things simple… or quick, a 24-ounce bag of fresh cauliflower florets works fine too. I’ve not tested this recipe with frozen cauliflower.

Adding butter to the recipe just before blending brings an absolutely beautiful texture to the soup. I highly advise not skipping the butter!

Side view of Creamy Cauliflower Soup in a White Bowl

How to Make Creamy Cauliflower Soup

This soup will take you somewhere between 15 and 20 minutes to cook. It’s pretty simple and straightforward — and so worth making your own homemade soup.

Step 1: Saute the onion

In the base of a soup pot or Dutch oven, saute chopped onion until softened. Then toss in the garlic and spices; cook for another 30 seconds or until fragrant.

Step 2: Add broth and cauliflower

Pour in the stock and add the cauliflower florets to the soup pot. Bring to a boil, cover, and cook for 10 minutes, or until soft.

Step 3: Blend

Once the cauliflower is soft, add the butter and blend the soup in batches. I completely recommend using a blender for the best texture. An immersion blender will work too, but the texture isn’t quite as smooth.

Garnishing the Soup

To garnish the soup, I added a couple of reserved, thinly sliced cauliflower florets to a nonstick skillet heated with 1 tablespoon of olive oil. I toasted the florets until toasted, about 1 to 2 minutes. This was simply to make them pretty.

Chopped fresh parsley and another pinch of red pepper flakes dusted the tops of each bowl of soup.

More Recipes You May Also Enjoy

If you love this soup recipe, you may also want to take a look at these recipes too:

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Top view of a bowl of Creamy Cauliflower Soup with toasted cauliflower florets
Bowl of Creamy Cauliflower Soup with Turmeric and Cumin with chopped parsley as garnish

Creamy Cauliflower Soup with Turmeric and Cumin

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

This Creamy Cauliflower Soup is a hearty and velvety soup flavored with warm spices of turmeric, cumin, and red pepper flakes. It's an incredibly delicious, bright, and vibrant soup ready in 15 to 20 minutes.

Ingredients

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped (about 1 cup)
  • 2 garlic cloves, minced
  • 4 cups low-sodium vegetable broth
  • 1 large head cauliflower, cut into bite-size florets (about 2 lbs) *
  • 1 ½ teaspoons fine sea salt
  • 2 teaspoons lemon juice
  • 3/4 teaspoon ground turmeric
  • 1/2 teaspoon ground cumin
  • Pinch red pepper flakes
  • 2 tablespoons butter

Instructions

  1. In a heavy soup pot or Dutch oven, heat 2 tablespoons olive oil over medium-low. Add the chopped onion and cook until translucent and softened; 5 to 6 minutes. Add the garlic and cook for another 30 seconds, or until fragrant.
  2. Pour in the vegetable stock and add cauliflower, salt, turmeric, cumin, and red pepper flakes. Bring to a boil over high heat. Reduce the heat, cover, and simmer until the cauliflower is tender; about 10 minutes.
  3. In batches, blend the soup with 2 tablespoons of butter on high until creamy. Add salt and pepper to taste and rewarm the soup if necessary. Add additional broth to thin to your desired consistency.
  4. Serve the soup warm and garnished with a roasted cauliflower floret and chopped parsley if desired.

Notes

Cauliflower

For quick and easy preparation, you can also use a 24 ounce or 1lb bag of fresh cauliflower florets.

Garnishing the Soup

To garnish the soup, I added a couple of reserved, thinly sliced cauliflower florets to a nonstick skillet heated with 1 tablespoon of olive oil. I toasted the florets until toasted, about 1 to 2 minutes. This was simply to make them pretty.

Chopped fresh parsley and another pinch of red pepper flakes dusted the tops of each bowl of soup.

Storage

Refrigerate the soup in an airtight container for up to 4 days. It can be frozen for longer storage.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 146Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1243mgCarbohydrates: 17gFiber: 6gSugar: 7gProtein: 5g

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5 Comments

    1. I blend the 2 tablespoons of butter together with the soup. It’s not absolutely necessary but does help give the soup a velvety texture, and of course, additional flavor.

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