• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Easter Treats
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • Γ—

    Home Β» Recipes Β» Soups

    Published: Dec 18, 2020 Β· Modified: Aug 16, 2022 by Claire Β· This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases Β· 8 Comments

    Cauliflower Zucchini Soup

    Jump to Recipe Print Recipe

    This cauliflower zucchini soup is warming and cozy, with hints of spice from fragrant ginger and turmeric. A nourishing vegan soup that is very easy to make for a tasty lunch or light dinner!

    cauliflower zucchini soup in a white bowl on a black and white checked cloth next to herbs.

    Soups are always cosy as a lunch on a colder day, or a light dinner. If you love soup as much as my family does, then you may like to see my parsnip ginger soup, winter root vegetable soup and broccoli and cauliflower soup. Both so tasty and healthy too!

    And if cauliflower is one of your favourites, then perhaps make my parsnip and cauliflower soup for another day!

    This cauliflower zucchini soup makes the most of fresh vegetables, spices and creamy coconut milk. It's full of goodness with anti-inflammatory spices, making it the best healthy comfort food!

    Jump to:
    • ⭐ Why this soup is so good
    • 🍠 Ingredients
    • πŸ“– Swaps and variations
    • πŸ₯£ Equipment needed
    • πŸ”ͺ Step by step directions
    • πŸ’­ Recipe tips and notes
    • πŸ₯£ More healthy soup recipes
    • πŸ“– Recipe
    • πŸ’¬ Comments

    ⭐ Why this soup is so good

    • Healthy lunch idea. This soup has so many foods understood to have anti-inflammatory properties such as ginger and turmeric.
    • Tasty. The spices give so much flavour, and the coconut milk adds a lovely creaminess to the soup.
    • Easy to make. A very simple recipe that takes very little time to come together.

    🍠 Ingredients

    individually labelled ingredients to make cauliflower zucchini soup including coconut milk, turmeric and garlic.

    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 flavour base of soups, as well as stews and so many other dishes.
    • Cauliflower: the main vegetable, it has a lovely hearty feeling. Choose fresh, unbruised produce.
    • Sweet potato: alongside the cauliflower and zucchini, this makes the soup more of a 'dinner' and nice and filling, as my mum would say.
    • Turmeric and ginger: for all the health benefits, and flavour (and the turmeric gives great colour too of course!).
    • Coconut milk: so smooth and creamy, you want the kind from a can rather than the pouring type used for coffee.

    πŸ“– Swaps and variations

    Swap sweet potato for white potato. Both work well so use whichever you have to hand!

    Add extra spice. Love a spicy cauliflower soup? Add a pinch more turmeric, more fresh ginger and perhaps add in a sprinkle of sweet paprika too!

    πŸ₯£ Equipment needed

    Large pot - to cook the soup in.

    Immersion blender - to blend the soup. Alternatively, you can transfer batches to a food processor and blend that way.

    πŸ”ͺ Step by step directions

    Soup is always quite easy to make, and this cauliflower zucchini soup is no exception. Just a few steps:

    onion and garlic in a pot labelled number one.
    vegetables in a pot labelled number two.

    Step 1

    Fry 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).

    vegetables in stock in a pot labelled number three.
    cauliflower zucchini soup in a pot being blended with an immersion blender labelled number four.

    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 is 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. Enjoy!

    πŸ’­ 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!
    cauliflower zucchini soup in a white bowl with a spoon in it on a black checked cloth next to herbs.

    πŸ₯£ More healthy soup recipes

    Plenty of healthy and tasty options for lunch or a light dinner on my soups page, including my cozy vegetarian gnocchi soup and my creamy asparagus broccoli soup. Some recent recipes to try out:

    • broccoli zucchini soup in a white bowl with a spoon in it on a beige cloth next to garlic and mint.
      Broccoli Zucchini Soup
    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • collage of salad, bread rolls, squash and sweet potatoes in a dish.
      What To Serve With Chicken Soup - 25 Best Recipes!
    • celery and leek soup in a white bowl with a spoon in it on a blue cloth next to a bowl of herbs.
      Celery and Leek Soup

    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 please do leave a star rating ⭐ if you tried the recipe!

    πŸ“– Recipe

    cauliflower zucchini soup in a white bowl next to herbs, garlic and a white and black checked cloth.

    Cauliflower Zucchini Soup

    Claire
    A warming and cozy soup that is perfect for a winter's day. Easy to make, it's also great for meal prep. Vegan, gluten-free and low histamine. Serves 3-4.
    5 from 1 vote
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Dinner, Lunch, Main Course, Soup
    Cuisine American, British
    Servings 3 servings
    Calories 142 kcal

    Equipment

    • Large pot
    • Immersion blender

    Ingredients
      

    • 1 tablespoon olive oil
    • Β½ white onion diced
    • 1 garlic clove minced or finely diced
    • 1 cauliflower diced into florets
    • 1 zucchini diced
    • 1 sweet potato diced
    • 1 teaspoon turmeric
    • 1 teaspoon dried thyme
    • 1 cm fresh ginger grated, or Β½ teaspoon ginger powder
    • Β½ can coconut milk
    • 3 cups vegetable stock
    • pinch salt
    • pinch black pepper optional

    To garnish

    • fresh herbs, of choice

    Instructions
     

    • In a large pot, fry the onion and garlic on a gentle heat in the olive oil for 4-5 minutes until softened.
    • Add in the cauliflower, sweet potato, zucchini, ginger, thyme and turmeric and cook, stirring often, for another 4-5 minutes.
    • Pour in the vegetable stock 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 for a further 20 minutes or until the cauliflower and potato are fork tender.
    • Use an immersion blender to blend into 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 starts 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 stock 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.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
    Β 
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this turmeric cauliflower soup score 0 on the SIGHI list, with the exception of:
    • vegetable stock is not rated, and will depend upon ingredients used.
    • black pepper scores 2.
    • garlic scores 1.
    • ginger scores 1.

    Nutrition

    Calories: 142kcalCarbohydrates: 23gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 989mgPotassium: 489mgFiber: 4gSugar: 8gVitamin A: 11332IUVitamin C: 18mgCalcium: 48mgIron: 1mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Cosy & Warming Soups

    • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
      Vegetarian Gnocchi Soup
    • chicken and cabbage soup in a white bowl with a spoon in it on a beige checked cloth.
      Chicken and Cabbage Soup
    • broccoli asparagus soup in a white bowl on a striped cloth with spoons.
      Asparagus Broccoli Soup
    • two bowls of turkey quinoa soup on a grey and white cloth.
      Turkey Quinoa Soup

    Reader Interactions

    Comments

    1. Chloe says

      March 13, 2022 at 5:07 pm

      Do you make your own veggie stock or buy it from the store?

      Reply
      • Claire says

        March 13, 2022 at 6:04 pm

        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 πŸ™‚

        Reply
    2. Katie Clark says

      February 16, 2021 at 3:07 pm

      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?

      Reply
      • throughthefibrofog says

        February 20, 2021 at 11:25 am

        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.

        Reply
    3. Katie Clark says

      January 10, 2021 at 11:32 pm

      Tomorrow's dinner!

      Reply
      • throughthefibrofog says

        January 11, 2021 at 7:54 pm

        hope you like it Katie!

        Reply
    4. BarefootKate says

      December 21, 2020 at 5:58 am

      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. πŸ™‚ 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!

      Reply
      • throughthefibrofog says

        December 21, 2020 at 9:25 am

        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 πŸ™‚

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me β†’

    Easter Treats

    • cardamom apple fritters on a wooden board.
      Cardamom Apple Fritters
    • honey spelt cookies on a wire rack.
      Honey Spelt Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks
    • cardamom oatmeal cookies
      Cardamom Oatmeal Cookies
    • blackberry oatmeal cookies next to a bowl of blackberries.
      Blackberry Oatmeal Cookies
    • oatmeal bliss balls on a wooden board.
      Oatmeal Bliss Balls

    Featured On

    company names including Parade, Feed Feed, yahoo, finding vegan and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright Β© 2023 Through The Fibro Fog