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–+ servings
cauliflower zucchini soup in a white bowl next to herbs, garlic and a white and black checked cloth.
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5 from 3 votes

Cauliflower Zucchini Soup

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.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Dinner, Lunch, Main Course, Soup
Cuisine: American, British
Diet: Gluten Free, Vegan, Vegetarian
Servings: 3 servings
Calories: 142kcal
Author: Claire

Equipment

Ingredients

  • 1 tablespoon olive oil
  • ½ 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 ½ teaspoon ginger powder
  • ½ 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.
 
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: 142kcal | Carbohydrates: 23g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 989mg | Potassium: 489mg | Fiber: 4g | Sugar: 8g | Vitamin A: 11332IU | Vitamin C: 18mg | Calcium: 48mg | Iron: 1mg