Maybe you’ve never seen cauliflower soup at the store, but the savvy people making it at home know a good thing when they taste it. This plant-based Turmeric Roasted Cauliflower Soup is a healthy bowl of comfort food!
How to Make this Keto or Low-Carb
You might not think that cauliflower soup would be off-limits on keto or low-carb diet, but many recipes out there have some problematic ingredients for your macros.
Cauliflower soup at its best is thick and creamy – it should satisfy. Unfortunately for you, the way that most cooks achieve this is by adding in not-so-keto ingredients.
First on the list is flour. Depending on the recipe, they might not add much, but it’s best to steer clear of that on keto.
Some recipes also include dairy, which I like to omit from my creations. Not so much for the keto factor, but because so many people are sensitive to it. If you don’t believe me, try going dairy-free for 30 days.
This cauliflower soup will not have flour, butter, or cheese. And it doesn’t need them. I’ll incorporate other things to achieve a similar texture and amazing flavor.
For this soup, I used coconut cream to beef up the thickness. It also adds an extra creaminess that you might otherwise get from dairy.
You can sometimes find cans of coconut cream, or you can refrigerate a can of coconut milk and use the hardened stuff that forms at the top.
For flavor, you’ll add onion and turmeric. The turmeric is going to give this soup a nice distinctive golden color.
Here are some of the potential effects and benefits:
- Low-carb: Turmeric Roasted Cauliflower Soup is naturally low in carbohydrates, making it a great choice for those following a low-carb or keto diet. Cauliflower is also a good source of fiber, which can help keep you feeling full and satisfied.
- Anti-inflammatory: Turmeric is a potent anti-inflammatory spice that may help reduce inflammation in the body. Inflammation is thought to play a role in many chronic diseases, so consuming turmeric may have protective benefits.
- Antioxidant-rich: Cauliflower is high in antioxidants, which are compounds that help protect your cells from damage caused by free radicals. This can help support overall health and may even reduce the risk of certain chronic diseases.
- Weight loss: Turmeric Roasted Cauliflower Soup can be a satisfying and filling meal that can help support weight loss goals. The soup is low in calories, high in fiber, and contains healthy fats from coconut oil or cream, which can help you feel full for longer.
- Blood sugar regulation: Turmeric Roasted Cauliflower Soup is low in carbohydrates and high in fiber, which can help regulate blood sugar levels. Additionally, turmeric has been shown to improve insulin sensitivity, which can further help regulate blood sugar.
Overall, Turmeric Roasted Cauliflower Soup can be a delicious and nutritious addition to a plant-based low-carb, keto, or weight loss diet. It is rich in anti-inflammatory and antioxidant compounds, can help regulate blood sugar, and may support weight loss goals.
Turmeric Roasted Cauliflower Soup
Prep Time: 5 minutes
Cook Time: 50 minutes
Yield: 4 servings
Category: Soup, Appetizer
Description: Turmeric and cauliflower combine for a smooth and savory soup
- 1/2 head (11 oz or 300 g) cauliflower, chopped into florets
- 1/2 medium onion (2 oz or 55 g), thinly sliced
- 3 cups (720 ml) vegetable broth
- 1 teaspoon (2 g) turmeric powder (or 2 turmeric capsules, gently pulled apart)
- 1/2 cup (120 ml) unsweetened coconut cream
- Salt and pepper, to taste
- Chopped fresh parsley, for garnish (optional)
- Preheat the oven to 425°F (220°C). Grease a rimmed baking tray with coconut oil or avocado oil.
- Place the cauliflower florets on the greased baking tray and sprinkle lightly with salt. Place the baking tray in the oven and roast for 25 to 30 minutes until tender, turning over the cauliflower florets halfway through the cooking time.
- Add the roasted cauliflower, onion, vegetable broth, and turmeric to a pot and bring to a boil. Reduce heat to a simmer, cover, and continue to cook for 20 minutes, stirring occasionally.
- Remove the pot from the heat and use an immersion blender to blend until smooth. (If you do not have an immersion blender, let the soup cool completely and blend using a high-speed blender or food processor. Return the soup to the pot and reheat until slightly hot.)
- Add the coconut cream to the pot and stir to combine. Season with salt and pepper, to taste.
- Ladle the warm soup into bowls and garnish with the optional chopped fresh parsley, if desired.
- Frozen cauliflower can be used instead of fresh. Be sure to defrost before roasting and decrease the cooking time to avoid burning, if needed.
- You can use 2 teaspoons of onion powder instead of the onion.
- You can use chicken broth instead of vegetable broth if you’re not following a plant-based diet.
- You can use curry powder or any preferred spice instead of turmeric.
Nutrition: (Estimated and based on per-serving amounts.)
- Calories: 93
- Fat: 7 g
- Total Carbs: 6 g
- Fiber: 2 g
- Sugar: 3 g
- Net Carbs: 4 g
- Protein: 2 g