Vegetable soup is one of my favorite soups to make especially when there is a bit of chill in the air. There is something about eating hot soup on a cold day to warm your insides. This healthy curried cauliflower soup recipe I whipped up definitely warmed my insides and mentally transported me to Asia as if I was eating delicious cuisine from India. It packs a bold favor with a variety of spices used in traditional Indian food and is also very healthy by incorporating several fresh and roasted vegetables.
Gather your spices, we are going for a magic carpet ride! Okay maybe not a magic carpet ride, but we are going to have some fun with spices and it’s almost as fun as a magic carpet ride. The spices you will need are:
- Coriander
- Cumin
- Cinnamon
- Turmeric
- Black pepper
- Cayenne pepper
Benefits of spices
Spices are generally considered safe by the Food and Drug Administration. In recent years, however, spices and herbs have become more under the FDA’s radar because of the possibility of contamination with bacteria such as Salmonella. Under new regulations, food processing facilities are required to follow protocols outlined by the FDA which makes spices much safer than before. It is also recommended that whenever spices are being used, it should be cooked under high temperatures to reduce any bacteria contamination.
Though the use of spices might provide controversy, the FDA is not recommending consumers to stop using spices. After all, it is proposed that spices have several benefits when consuming them in normal amounts. It is not until human trials occur that it can actually prove these benefits. However, I can say that after working in the medical field I have seen first hand at how some spices can aid an ailment.
Coriander
- Aids in upset stomach or IBS symptoms
- Stimulates digestion
- May help regulate blood pressure
Cumin
- May lower cholesterol levels
- Helps fight symptoms of the common cold
- Strengthens immune system
Cinnamon
- May help regulate blood glucose levels
- Contains antioxidants that help to reduce inflammation and protect from free radical damage
- Remedy for indigestion and nausea
Turmeric
- Reduces hay fever symptoms (sneezing, runny nose, itching)
- Reduces inflammation aiding in joint pain
- Has antioxidants that help skin health
The recipe details
Okay enough about me rambling on about spices. Let’s start cooking!
- Roast the cauliflower
First combine the spices in one bowl. In a second bowl, drizzle oil over the cauliflower to coat all of the pieces. Once coated with oil, sprinkle a spoonful of the spice mix over the cauliflower and roast in an oven preheated to 425 degrees for 25 minutes.
2. Cut and cook the vegetables
While the cauliflower is roasting, cut up all of the vegetables and cook them stovetop until they turn a golden brown. I refrain from adding in the zucchini until the end when I add the broth so they don’t turn too mushy.
3. Curry time!
Add in the curry paste, grated ginger, and garlic. Stir for about 2 minutes until warm throughout.
4. Add in the liquids
Add the vegetable broth, water, potatoes, zucchini, and lentils. Cook for 25 minutes. You don’t need to cook the lentils beforehand, but make sure to rinse them under water to reduce foaming and rinse away any residual dirt.
5. Add coconut milk
Stir in coconut milk and maple syrup. I know what you’re thinking-why maple syrup? Trust me, it will balance out some of the kick given by the spices. Cook for 5 minutes.
6. Time to eat!
Ladle the soup into a bowl, top with the roasted cauliflower, and enjoy a hearty bowl full of vegetables and fiber.
Health benefits of curried cauliflower soup
- The spices in this soup are plentiful, holding anti-inflammatory and antioxidant properties
- The variety of vegetables in this soup will provide several vitamins to boost your health including skin health, detoxification, boosting heart health, and aiding in digestion
- Lentils contain potassium, iron, and folic acid which are all essential in promoting one’s health and cell development
- Lentils are a source of protein
- This is a heart healthy alternative to red meat
- Lentils provide fiber
- A single serving of lentils provides 32% of the fiber you need each day. Wow! Your digestive tract is going to thank you after that
Be sure to comment below and let me know how you like this soup! I know spices can add a little too much heat for some taste buds which is totally understandable. However, if you’re wanting to try a new recipe with bold flavors, I think you’ll really enjoy this healthy and hearty soup.
Curried Cauliflower Soup
Ingredients
- 1/2 head cauliflower quarter sized pieces
- 1 large carrot cut
- 1 stalk celery cut
- 1/2 onion
- 1 zucchini
- 3 cloves garlic minced
- 2 tbsp red curry
- 1 tsp ginger grated
- 1 lb red baby potatoes cut in half
- 1 cup red lentils
- 4 cup vegetable broth
- 1 cup water
- 1 cup coconut milk
- 1 tbsp maple syrup
Spices
- 1 tsp coriander
- 1 tsp cumin
- 1 tsp cinnamon powder
- 1/2 tsp turmeric
- 1/4 tsp black pepper
- 1/8 tsp cayenne pepper
Instructions
- Preheat oven to 425 degrees.
- Mix all of the spices in a small bowl.
- Put the cut cauliflower in a larger bowl and drizzle with oil. Add a spoonful of the spices in step 1 to the cauliflower and mix until well coated.
- Place parchment papper onto a baking sheet followed by the spiced cauliflower. Place in oven for 25 minutes. Halfway through around the 15 minute mark, flip cauliflower so it roasts evenly.
- Place onion, carrot, and celery into a stovetop pot and drizzle with oil. Cook for about 5 minutes until onions are translucent and vegetables are turning golden brown.
- Stir in curry paste, grated ginger, and garlic. Mix until it is warm throughout.
- Add in vegetables broth, water, zucchini, cut potatoes, lentils, and the rest of the spice mix. Cook until it boils. When boiling, partially cover with lid and reduce to a simmer for 25 minutes.
- Add in coconut milk and syrup. Mix. Cook for another 5 minutes.
- Ladle out your soup and top with roasted cauliflower. Enjoy!
Notes
- Add less cayenne pepper if you do not want a kick to it!
- The lentils will cook in the broth, no need to cook beforehand
- If you want added protein, feel free to add cooked shredded chicken to your pot at the end