Tuesday, March 06, 2012

Coconut Cauliflower Soup

Every single time I buy cauliflower I land up with at least half of a head just hanging out in my produce drawer waiting to die.  It used to be that a live-alone gal could buy some pre-cut cauliflower at the market but apparently those days are gone and whenever I need it I have to buy a whole one. 


Rather than taking my usual approach for near-dead veggies – tossing with olive oil and roasting – I decided to tackle my second favourite approach – create a healthy soup!

Cauliflower is easy to work with, low calorie, and it lends itself to pretty much any flavours.  Since I happen to have three cans of coconut milk in my cupboard it seemed only fitting these two ingredients should go together.  To round it out I added curry powder but I’m sure whatever your favourite handy herb is would work just as well.


Creamy Coconut Cauliflower Soup

Yields 4 servings


  • 1 tbsp olive oil
  • 1 large carrot, chopped
  • 2 stalks celery, chopped
  • 1 small onion, diced
  • 1 clove garlic, minced or grated
  • 1 tbsp flour
  • 1 tbsp curry powder (or more depending on your taste)
  • 3 cups cauliflower, chopped
  • 3 cups low-sodium chicken or vegetable stock
  • 1 can (400ml) low calorie coconut milk
  • salt & pepper
  • optional garnish: kale chips, fresh parsley, chopped green onion


  1. In a large pot heat olive oil over medium heat.  Add carrots, celery and onions.  Stir and let cook until starting to sweat.  Add garlic, stir and let cook another minute or so.
  2. Add flour, stir and let cook one minute.  Add curry powder, stir and cook another minute.  Add cauliflower and stir again.
  3. Add about 1/2 cup of the chicken stock.  Just enough to bubble up and help scrape the browned bits from the bottom of the pot.  Then add remaining chicken stock, cover and let cook until cauliflower begins to soften.
  4. Stir in coconut milk and continue to cook until cauliflower reaches desired level of doneness (I like mine al dente).  Season with salt and pepper to taste.
  5. Optional:  For a thicker soup blend half of the pot.  Easiest is to use an immersion/stick blender to puree right in the pot, but you can also scoop into a regular blender to puree and add it back.
  6. Serve garnished with something green.  I opted for fresh made kale chips I had on hand which worked brilliantly, but a sprinkle of fresh herbs would do well too.


MyFitnessPal calculates this delicious, easy soup to be only 150 calories per serving (depending on the nutritional stats of your coconut milk).  It’s missing a protein component so pair it with some cheese, lean meat, or hummus for a lovely lunch.


While tweeting about making this soup my friend Shirls commented that she hates cauliflower. I was appalled. Who hates cauliflower?  Do you?

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