“This comforting low carb (keto) cauliflower soup features the great combination of curry and coconut flavours. It’s one for the meat-free followers, but if you aren’t vegan or vegetarian, use chicken stock in place of vegetable stock for more depth of flavour. You will notice I go a step further to initially roast the seasoned cauli florets which enhance the colour and overall flavour. Be sure to keep a few aside for a pretty presentation and a little texture. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Roasted Curry Cauliflower and Coconut Soup…
Cauliflower and curry powder are both nutritious foods that offer several health benefits. Cauliflower is a good source of essential vitamins and minerals, including vitamin C, vitamin K, vitamin B6, folate, and potassium. It also provides dietary fibre and antioxidants.
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Cauliflower contains antioxidants such as glucosinolates and carotenoids. These help protect cells from oxidative stress and reduce the risk of chronic diseases. It also contains compounds with anti-inflammatory properties. The fibre in cauliflower promotes healthy digestion. Some studies suggest that cauliflower may have protective effects against some cancers.
Curry powder typically contains a blend of spices like turmeric, coriander, cumin, and fenugreek. These are all of are rich in antioxidants. Turmeric, in particular, contains curcumin, a potent antioxidant known for its anti-inflammatory properties. Curcumin, found in turmeric, is a powerful anti-inflammatory compound that may help reduce inflammation. It can potentially alleviate symptoms of conditions like arthritis. Some of the spices in curry powder, such as cumin and coriander, aid digestion and alleviate gastrointestinal discomfort.
There is some research suggesting that curcumin may also support brain health and reduce the risk of neurodegenerative diseases like Alzheimer’s. Some of the spices in curry powder, like cinnamon and cloves, have antimicrobial properties that can help protect against certain infections. Furthermore, spices present like fenugreek and cinnamon, help to lower blood pressure.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Roasted Curry Cauliflower and Coconut Soup, as well as all the Soups, Stocks & Broths on Fats of Life®.
Roasted Curry Coconut Cauliflower Soup
Per serving
Ingredients
- 4 TB olive oil
- 700 g (24.7 oz) cauliflower florets
- 1 TB curry powder
- 1 onion, finely chopped
- 3 cloves garlic, peeled and finely chopped
- 500 g (17.6 oz) vegetable stock
- 400 g (14.1 oz) tin full-fat coconut milk
- 1 TB tamari (gluten-free soy sauce)
- 4 fresh thyme sprigs
- salt and freshly ground black pepper
Instructions
- Preheat the oven to200°C (fan-assisted) and line a large baking tray with parchment paper.
- Trim the cauliflower florets into smaller, even-sized pieces and place into a large bowl. Drizzle over three-quarters of the olive oil and half the curry powder. Season with salt and pepper and toss well to evenly coat. Spread the florets out onto the tray and roast on the middle shelf of the oven for 20-22 minutes.
- Meanwhile, heat the remaining olive oil in a large, deep saucepan and fry the onion and garlic over medium heat until completely softened, approx. 7-8 minutes. Stir in the remaining curry powder, half the thyme sprigs, the vegetable stock, and most of the coconut milk, leaving just a little aside to use as a pretty garnish swirl(see Helping Hand Tip). Bring the mixture to a simmer.
- By this time, the cauliflower should have finished its time in the oven. Keep a few of the smaller roasted florets aside and keep warm; we will add them again later when serving. Tip the remaining roasted florets into the saucepan. Cover with a lid and leave to simmer on medium heat for 10-12 minutes, removing the lid in the last 2minutes.
- Pick out and discard the thyme sprigs and use a hand blender right there in the pan to blitz the mixture to a smooth soup. Stir in the tamari and adjust the seasoning with pepper, and more tamari if you feel it needs a punchier, saltier kick.
- Ladle the soup between warm bowls and add the roasted florets you set aside earlier. These will add some texture to the soup. Drizzle in the remaining coconut milk and finish with the remaining picked thyme leaves.
USEFUL TIPS:
- In colder temperatures like winter, the contents of a tin of full-fat coconut milk will separate. The solid creamy fat will sit on the surface with the clear liquid underneath. This needs to be mixed well, particularly in this recipe where we use it in two batches. I like to empty the tin into a bowl and whisk it very well to re-emulsify again.
- If you are not vegan or vegetarian, use chicken stock in place of vegetable stock which will result in a deeper flavour and colour.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 359Kcal / 1502kJ
Fat 30g
Carbohydrates 12g
Protein 9.6g
Allergens
Soy
May contain nuts (check all labels)
See all the Soups, Stocks & Broths on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.