Name: Ginger Carrot Cauliflower Soup (Stovetop or Instant Pot)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American, British
Ingredients: 1 medium onion, diced; 1 clove of garlic, minced; 400g (14oz) of carrots, peeled and chopped; 1/2 a medium head of cauliflower, chopped; 2 tbs of fresh grated ginger root; 4 cups (960ml) of vegetable stock (or broth); 1/4 cup (60ml) of coconut milk (canned); cooking oil spray (I use avocado); salt and black pepper to season; fresh coriander to serve

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Smooth Creamy and Delicious Ginger Carrot Cauliflower Soup. Simple healthy ingredients and super easy to make Stove Top or in an Instant Pot.

Although we are still getting quite a few lovely scorching summer days lately. I am aware that the kids will soon be back to school and the colder fall days will be upon us, and when it starts to cool down, soup is a regular rotation on my meal plans.

The beauty of soup is that it is a great way to use up ingredinets in the fridge pantry. You can go all out with heaps of flavour, or keep it delicate and add some delicious toppings instead. Then of course there is smooth or chunky soups. You really can create so much variety.

Best of all when it comes to soups, is that they are perfect for freezing, so if you live a busy life/schedule, soups are great for batch cookng and tubbing up to freeze for another day.

A great soup for end of the week vegetables

This week I had some cauliflower and carrots that really needed to be used and turned into something, and with my freezer starting to get low on tubbed up meals for busy days. I knew a quick and easy soup would be perfect.

Looking for what else I could grab to add some flavour, added to my pile of ingredients were some garlic clove and fresh ginger, along with a little bit of coconut milk I had leftver from some Lentil Dhal I had a made a few days previous.

Whenever I make a smooth kind of soup, I love adding a little coconut milk, it just takes it to a whole other level, making it creamy and silky and comforting.

Ginger Carrot Cauliflower Soup - perfect for Vegans too!!!

I am not vegan by any means, but I love to balance my week with meals that are packed with vegetables and are meat free. This yummy Ginger Carrot Cauliflower Soup uses all ingredients that are suitable for those following a vegan diet.

Whether you are vegan or not, you will love this soup for it simple healthy ingredients and flavour.

Obviously some of the recommended toppings may not be vegan friendly, but those are optional. The soup alone contains just vegetables, stock, a few other items for flavour and of course that creamy coconut milk.

Instant Pot Ginger Carrot Cauliflower Soup - ready in minutes

Own a Instant Pot or Pressure Cooker? Make this soup in less than 10 minutes for a quick and easy lunch or dinner.

Wondering what exactly is an Instant Pot?

Its a particular brand of multi function pressure cookers and one of the most popular out there. It is basically a 7in1 cooker – it slow cooks, pressure cooks, sautes, has settings for soup, chilli, rice, porridge and even makes yoghurt. I love mine so much that I actually went and bought a second. That might seem a bit extreme. However when I am recipe testing or batch cooking. I can have two recipes on the go at once – bonus!!!

Topping Suggestions

Whenever I make a smooth soup like this, toppings are always a must for me. It just makes it more filling and takes it to a whole other level. For this I just went for some simple roughly chopped almonds and coriander. Did you know you can have some as a healthy extra B choice on Slimming World or syn them if you don't have one spare. I love the little bit of crunchy texture they add to the top of the soup.

Of course it is perfectly fine just as it is too.

Some other suggestions for toppings are (note that some suggestions are not Vegan friendly):

Broken up or sliced cooked sausage (can use vegan/vegetarian)
Leftover Carnitas
Sauteed Kale
Roasted Brussels
Sauteed Chickpeas (just season with a choice of seasoning and pan fry in a little spray oil till well coated and lightly golden)
Roasted Butternut Squash
Leftover Slow Cooker Chicken

Do I need the coconut milk? Can this be made syn free?

Obviously with the coconut milk it won't be syn free, but we only use a small amount, so divided into servings it's not to high in syn value or ww smart points.

I use the full fat, extra creamy canned coconut milk (usually Aroy-d brand). Cartoned cocount milk is not the same and is much more watery so won't yield the same result.

If you do want to make this syn free, it is totally fine without the coconut milk - I taste tested before adding. It just won't have that creamy silky taste.

More Creamy Soup Recipes

Love soups that have a creamy taste? Check out these recipes:

or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.

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Ginger Carrot Cauliflower Soup (Stovetop or Instant Pot)

Yield: Serves 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Smooth Creamy and Delicious Ginger Carrot Cauliflower Soup. Simple healthy ingredients and super easy to make Stove Top or in an Instant Pot

Ingredients

1 medium onion, diced
1 clove of garlic, minced
400g (14oz) of carrots, peeled and chopped
½ a medium head of cauliflower, chopped
2 tbs of fresh grated ginger root
4 cups (960ml) of vegetable stock (or broth)
¼ cup (60ml) of coconut milk (canned)
cooking oil spray (I use avocado)
salt and black pepper to season
fresh coriander to serve

Instructions

Stove Top:

Spray a deep saucepan over a medium high heat with some cooking oil spray.
Add the onion and fry for a couple of minutes until lightly softened and golden (if needed pour in a little bit of the stock to prevent burning/sticking)
Add the garlic and ginger and fry for a further 30 seconds.
Add in the carrots, cauliflower and stock, bring to a boil, then cover, reduce heat and simmer for 20-25 minutes, until all vegetables are softened.
Allow to cool slightly and then ddd to a blender (or use a stick immersion blender) and blend until smooth.
Return to pan, stir in coconut milk until creamy and season as needed with salt and black pepper.
Serve topped with fresh coriander.
Enjoy!!

Instant Pot/Pressure Cooker:

Set instant pot to saute mode
Once it display hot, spray with cooking oil spray
Add the onion and fry for a couple of minute until lightly golden and softened (add a little bit of stock if needed to prevent from sticking/burning)
Add the garlic and ginger and fry for a further 30 seconds.
Add in the carrots, cauliflower and stock, add lid, close valve (if not self sealing).
Set to manual high pressure for 5 minutes.
Once finished cooking, do a quick release of the pressure.
Allow to cool slightly and then add to a blender (or you can use a stick immersion blender) and blend until smooth.
Add back to the instant pot, set to saute mode again, add the coconut milk and stir until creamy and heated through.
Serve topped with fresh coriander.
Enjoy!!

Notes

This recipe is gluten free, dairy free, vegan, paleo, Whole30, Slimming World and Weight Watchers friendly

Slimming World: - 1 syn per serving
WW Flex/Freestyle Points: - 1 per serving
Gluten Free: - use gluten free stock

*suitable for freezing

Optional: add some chopped raw almonds to the top of the soup (just remember to syn/point accordingly) or if you half a healthy extra B spare you can use your allowance.

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Nutrition Information

Serving Size 1 SERVING
Amount Per Serving Calories 109Total Fat 2.5gSaturated Fat 1.5gSodium 623mgCarbohydrates 19.6gFiber 6.2gSugar 9.3gProtein 3g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.