This creamy cauliflower zucchini soup is warming and cozy, with hints of spice from fragrant ginger and turmeric. It's so easy to make on the stovetop as a nourishing vegan soup for a tasty lunch or light dinner!
If you love a zucchini soup, do have a peek at my zucchini leek soup for another day, and my fennel cauliflower soup for those of you who are cauliflower lovers!
This cauliflower zucchini soup is full of flavor, with the cauliflower and coconut milk making it deliciously creamy and turmeric and ginger giving a little spice. It's easy to make on the stovetop, so no need to turn the oven on!
Soups are always cozy as a lunch on a colder day, or a light dinner. If you love soup as much as my family does, then do check out my parsnip ginger soup, winter root vegetable soup, broccoli and cauliflower soup and parsnip and cauliflower soup for another day!
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⭐ Why this soup is so good
- Veggie-filled lunch idea. With cauliflower, zucchini, onion and sweet potato, it's bursting with tasty veggies!
- Dairy free zucchini cauliflower soup. We use coconut milk to add creaminess, rather than using heavy cream.
- Quick and easy to make. It's a very simple recipe stovetop recipe!
🍠 Ingredients
All the ingredients and their quantities are set out in the recipe card below.
The main ingredients you will need are:
- Onion and garlic - the traditional flavor base of soups, as well as stews and so many other dishes.
- Cauliflower - the cauliflower gives a lovely creaminess to the soup.
- Zucchini - a fairly neutral tasting vegetable, it's also known as courgette in the UK!
- Sweet potato - this helps make the soup a little thicker and more hearty.
- Turmeric and ginger - for a hint of delicious spice.
- Coconut milk - so smooth and creamy, you want to use the kind from a can rather than the pouring type used for coffee.
📖 Swaps and variations
Swap sweet potato for white potato. Both work well, so use whichever you have to hand!
Add white beans. For a heartier soup with some protein, you can blend in a quarter cup of white beans or cannellini beans. This may not be suitable for low histamine readers.
🔪 Step by step directions
Soup is always quite easy to make, and this cauliflower zucchini soup is no exception. We use fresh veggies and pantry staples to make this nutritious vegan lunch.
All the instructions are set out in the recipe card below, but these step by step photos should help guide you.
Step 1
Cook the onion and garlic on a gentle heat in the olive oil until softened (image 1).
Step 2
Tip in the cauliflower, sweet potato, zucchini, ginger, turmeric and thyme and cook, stirring often, for another 4-5 minutes (image 2).
Step 3
Pour in the vegetable broth and bring to a boil. Then reduce the heat to a very light simmer. Pour in the coconut milk, salt and pepper (if using) and stir well. Cook until the cauliflower and sweet potato are cooked through and fork tender (image 3).
Step 4
Either use an immersion blender or food processor to blend the soup (image 4), then ladle into your bowls. Garnish with herbs and enjoy!
💭 Recipe tips and notes
- Dice the cauliflower, sweet potato and zucchini into bite-size pieces. They don't have to be exact as we are going to blend them, but similar enough for an even cook time.
- If the cauliflower and potato start to stick in the pot before you add the vegetable stock, simply pour in a touch of water.
- If you don't have an immersion blender you can transfer batches to a food processor and blend that way.
- Up the ginger and turmeric for a spicier soup!
📋 Frequently asked questions
Roasting the cauliflower for the soup will give it extra delicious flavor, so you can of course do so! It will add some cook time to the recipe, so factor that in when preparing your lunch.
Yes! It's known as zucchini in the US and courgette in the UK and other countries, but is the same vegetable.
Yes, the cooked cauliflower and coconut milk both give it a creamy taste.
Simply add batches of the soup to a food processor to blend. Check that your blender is able to blend hot liquids, and allow to cool a little if not.
❄️ Storage
It is very easy to freeze this soup for another meal time. Simply allow the soup to cool, then transfer to freezer-safe containers or bags. It can be frozen for up to 3 months, although my low histamine readers may wish to read the notes on freezing and histamine from SIGHI.
🥣 More soup recipes
There are plenty of tasty options for lunch or a light dinner on my soups page, including my cozy vegetarian gnocchi soup, carrot swede soup and my creamy asparagus broccoli soup. Some recent recipes to try out:
I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes! And I love to hear from you - so please do leave a star rating ⭐ and comment if you've tried the recipe!
📖 Recipe
Cauliflower Zucchini Soup
Equipment
- Large pot
Ingredients
- 1 tablespoon olive oil
- ½ white onion diced
- 1 garlic clove minced or finely diced
- 1 medium cauliflower diced into florets
- 1 zucchini diced
- 1 sweet potato peeled, diced
- 1 teaspoon turmeric
- 1 teaspoon dried thyme
- 1 cm fresh ginger grated, or ½ teaspoon ginger powder
- ½ cup coconut milk
- 2.5 cups vegetable broth
- pinch salt
- pinch black pepper optional
To garnish
- parsley or fresh herbs of choice
Instructions
- Cook the diced onion and garlic in olive oil in a large pot on a low heat for 4-5 minutes, until softened.
- Add in the cauliflower, zucchini, sweet potato, root ginger, thyme and turmeric and cook, stirring often, for another 4-5 minutes.
- Pour in the vegetable broth and bring to a boil. Then reduce the heat to a very light simmer. Pour in the coconut milk, season with salt and pepper (if using) and stir well. Cook for a further 20 minutes or until the cauliflower and potato are fork tender.
- Use an immersion blender to blend to a smooth consistency, or transfer to a food processor. You may need to do this in batches.
- Pour into your bowls, and garnish with fresh herbs of your choice. Enjoy!
Notes
- Dice the vegetables into roughly similar sizes for an even cook time.
- If the cauliflower and potato start to stick before adding the vegetable stock, add a touch of water to the pan.
- If the soup is too thick for your preference then add some more vegetable broth or water.
- For those who do not have an immersion blender, you can transfer batches of the soup to a food processor and blend instead.
- Nutritional information is auto-generated and should be understood to be an estimate.
- vegetable broth is not rated, and will depend upon ingredients used.
- black pepper, which scores 2.
- garlic and ginger, which score 1.
Victoria says
We loved this soup! Followed the recipe exactly and then topped with fresh tarragon - absolutely delicious! 🙂
Claire says
So glad you all enjoyed it Victoria! Love the idea of topping with tarragon - sounds delicious!
Rebecca Gelman says
I made the soup and it was good. I didn’t use an entire cauliflower as I thought it was too much. I wish the veggie amounts were in ounces or pounds. My soup was a bit thin prob Bec I didn’t use all the cauliflower.
Claire says
Hi Rebecca, I would suggest that the full cauliflower head was needed as per the recipe, both for flavor and to thicken the soup if you make it again. Glad you liked it though!
Chloe says
Do you make your own veggie stock or buy it from the store?
Claire says
I do both, but when store bought with a brand that I know works for me personally. Each of us will have different dietary requirements on this. Homemade is usually best if you can make it 🙂
Katie Clark says
I am making meals for a friend who is going through breast cancer treatment; her doctor says to have no onions or garlic. Do you have ways you'd add flavor to this without those two?
throughthefibrofog says
I wonder if she can use leeks? Although they are in the same family as onion, so perhaps not. I think it would still be good without the onion and garlic, perhaps add a little more stock for flavour if she can have that.
Katie Clark says
Tomorrow's dinner!
throughthefibrofog says
hope you like it Katie!
BarefootKate says
Oh wow! I am crazy about cauliflower so this looks amazing! Will totally try this and then come back and rate. Kinda drooling thinking about it. 🙂 Very happy to have found another resource for low histamine recipes. With the need to work with my MCAS body it's much harder not to get into a food rut. Thank you!
throughthefibrofog says
Haha! Glad I have you drooling, that made me laugh! Hope that you like the recipes and they make cooking fun again for you. All follow the SIGHI list, if that is what your doctor has advised for you 🙂