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–+ servings
Spicy cauliflower low carb soup without cream in a white and yellow bowl and roasted cashews, chili flakes and coriander leaves in different bowls placed next to it.

Spicy Cauliflower Soup Recipe

Tasty Spicy Cauliflower Soup recipe, no cream needed! This easy soup delivers big flavor and comfort, perfect for anyone looking for a healthier choice. Warm, satisfying, and simple to make.
Author: Sheeba
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner, Main Course, Soup
Cuisine Indian
Servings 4
Calories 95.9 kcal

Equipment

Ingredients
  

  • 1 teaspoon olive oil
  • 2 bay leaves
  • 6 chopped cashews
  • 1 large onion
  • 4 cloves garlic
  • 1 inch piece of ginger
  • 1 medium head of cauliflower (500 grams/17.6 ounces)
  • 3 cups stock (vegetable or chicken)
  • ½ teaspoon chili powder (or cayenne)
  • ½ teaspoon coriander powder
  • ¼ teaspoon turmeric

Toppings (optional)

  • 2 tablespoons yogurt
  • 1 tablespoon lemon juice
  • a pinch salt, pepper, chilli flakes and cumin
  • 2 tablespoons chopped coriander leaves

STEP BY STEP IMAGES

Scroll back to find detailed recipe photos!

Instructions
 

Sauté

  • Heat 1 teaspoon olive oil in a deep soup pot. Add 2 bay leaves and 6 chopped cashews. Sauté for a couple of minutes.
  • Roughly chop 1 large onion, 4 cloves garlic 1 inch piece of ginger. Add to the pot and stir until the onions turn translucent.
  • Chop 1 medium head of cauliflower into florets. You can also use the stems. In case of larger stems, peel the outer tough layer before chopping.
    Add the florets and stems. Sauté for 5 minutes.

Boil

  • Add about 3 cups stock or water. Drop in the ground spices: ½ teaspoon chili powder, ½ teaspoon coriander powder, ¼ teaspoon turmeric.
  • Mix well and cover the pot. Increase the flame and bring it to a boil.
  • Reduce the flame to medium and simmer for 5 to 10 minutes until the cauliflower is cooked.
  • Remove and discard the bay leaves. Let the soup cool down.

Blend

  • Blend the contents of the pot using a high speed blender until smooth.
    You can also use an immersion blender. (In that case, you don’t have to wait for it to cool down before blending.)
  • Adjust water and seasoning as required. Simmer for a couple of minutes.
  • Serve in individual bowls with your favorite toppings.

Suggested topping and garnish

  • Mix together 2 tablespoons yogurt, 1 tablespoon lemon juice, a pinch salt, pepper, chilli flakes and cumin. Drizzle on the soup before serving.
  • Garnish with 2 tablespoons chopped coriander leaves.

Video

Notes

  • Cauliflower: Use a fresh one without any brown spots. The stems can also be used for the soup.
  • Oil: I’ve used olive oil. You can also use ghee or a mix of oil and ghee for flavor.
  • Stock: You can use vegetable or chicken stock. If you don’t have either, just use water.
  • Spices: Chili powder, coriander powder and turmeric add a spicy kick to this cauliflower soup. Use the regular Indian chili powder (or cayenne pepper) if you like some heat in your soup. Use Kashmiri chili powder (or paprika) if you want the chili flavor without the heat.
  • Salt: I didn't add salt since the stock contains enough salt. You can adjust salt as required.
  • Yogurt: This is for topping and is optional. But I highly recommend using it to balance and boost the flavors of the soup. Here I’ve used homemade hung curd. You can use store-bought yogurt. 
  • After blending: Do not bring the soup to a rolling boil. Remove from heat when it is hot enough to be served. You will lose some of the flavors if you boil the soup again.
  • Chili flakes: You can totally avoid chilli flakes if you don't want. I like to sprinkle some for aesthetic purposes.
  • Storing: This spicy cauliflower soup lasts in the fridge for about 4 days. If you want to store it longer, freeze it. This soup can be frozen for a month. Do not add yogurt or any other topping if you’re planning to store the soup for later use.
  • Reheating: Again, do not re-boil the soup. Thaw in the fridge overnight if frozen. Reheat until it is hot enough to eat.
More toppings:
  • Vegan option: Replace yogurt with coconut cream in the recipe above.
  • Nuts: Toast some cashews or almonds. Chop them up and sprinkle on the soup.
  • Seeds: You can also use roasted sesame, nigella or sunflower seeds.
  • Herbs: Coriander leaves and mint leaves add a hint of freshness to the spiced soup.
  • Sauces and chutneys: Did you make any of the chutneys like restaurant-style green chutney or healthy avocado chutney? Drizzle a few spoons for deeper flavors.
  • Croutons: Dice a few slices of bread and toast in a pan. While toasting, add some garlic butter to make garlic croutons.
  • Fried onions: This cauliflower cashew soup tastes great with some crispy fried onions or shallots.
 
Nutrition facts don't include the toppings:
Nutrition Facts
Spicy Cauliflower Soup Recipe
Serving Size
 
1 bowl
Amount per Serving
Calories
95.9
% Daily Value*
Fat
 
2.9
g
4
%
Saturated Fat
 
0.7
g
4
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
1.5
g
Cholesterol
 
1.3
mg
0
%
Sodium
 
759.6
mg
33
%
Potassium
 
550.6
mg
16
%
Carbohydrates
 
16
g
5
%
Fiber
 
3.9
g
16
%
Sugar
 
6.6
g
7
%
Protein
 
4.2
g
8
%
Vitamin A
 
477.3
IU
10
%
Vitamin C
 
74.8
mg
91
%
Calcium
 
62.5
mg
6
%
Iron
 
1.1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.