This coconut cauliflower soup with ginger and turmeric is a nourishing and warming soup, packed with goodness. It's so easy to make, and a vegan, gluten-free and low histamine recipe.
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 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!
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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
The main items 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.
- Leek: for extra flavour.
- Potato: alongside the cauliflower and leek, 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.
The benefits of turmeric
I know this turmeric cauliflower soup feels good because it is so warming and cosy, but it's also very healthy due to the vegetables and turmeric. I've been using turmeric much more lately, as it is low histamine and also so good for us.
Healthline notes that the curcumin in turmeric is high is antioxidants and is anti-inflammatory, as well as potentially being beneficial for some health conditions. Unfortunately, as Healthline describe, the curcumin content of turmeric is not very high. So while the turmeric you use in foods may not reach the required amounts for health benefits, it is possible to take a supplement.
They also note that curcumin is poorly absorbed, but eating together with black pepper can help absorption. This may be a little tricky for those on a low histamine diet, as it rates higher for histamine (although the SIGHI list notes that small amounts are well tolerated).
Roasting the cauliflower
I haven't included roasting the cauliflower in the recipe steps below, as I rarely do this. It feels a little much to be putting the oven on to roast a cauliflower alone, but if I am doing other food at the same time then I do. Roasting does give the cauliflower more flavour, and for me it comes out a bit sweeter and almost nutty-like in taste. So up to you if you want to roast or not roast!
Step by step directions
STEP 1
Fry the onion and garlic on a gentle heat in the olive oil until softened. Add in the cauliflower, potato, leek, ginger, turmeric and thyme and cook, stirring often, for another 4-5 minutes.
STEP 2
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 potato is cooked through.
STEP 3
Either use an immersion blender or food processor to blend the soup, then ladle into your bowls. Enjoy!
More soup recipes to enjoy
Plenty of healthy and tasty options for lunch or a light dinner:
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Coconut cauliflower soup with ginger and turmeric
Equipment
- Immersion blender or food processor
Ingredients
- 1 tablespoon olive oil
- ½ white onion diced
- 1 clove of garlic finely diced, optional
- 1 cauliflower chopped into florets
- 1 leek diced, optional
- 1 potato or sweet potato, diced
- 1 teaspoon turmeric
- 1 cm fresh ginger grated, or ½ teaspoon ginger powder
- 1 teaspoon thyme
- ½ can coconut milk
- 750 mls vegetable stock or broth
- pinch salt
- pinch black pepper optional
To garnish
- fresh herbs, of choice
- 1 tablespoon pumpkin seeds
Instructions
- Fry the onion and garlic on a gentle heat in the olive oil for 4-5 minutes until softened. Add in the cauliflower, potato, leek, ginger, turmeric and thyme 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 15 minutes or until the cauliflower and potato is cooked through.
- 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 pumpkin seeds and fresh herbs of your choice. Enjoy!
Notes
- If the cauliflower and potato starts to stick before adding the broth, 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.
- Please read the note about leeks above if you follow a low histamine diet.
- vegetable stock is not rated, and will depend upon ingredients used.
- black pepper scores 2.
- garlic scores 1.
- leek scores 1 and has a ? as a liberator. It is optional.
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 🙂