This Golden Cauliflower Soup gets its stunning colour and bold flavour from turmeric and a touch of ginger. With the addition of creamy coconut milk, the soup becomes irresistibly smooth and comforting.
The roasted paprika carrots add a lovely, smoky sweetness to each spoonful, making this dish feel extra special. A perfect, flavour-packed choice for cosy nights in!
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Calories in Golden Cauliflower Soup
This soup serves 4 and is 260 calories per serving (or 140 calories without the topping)
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 200+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
To make this soup you will need the following ingredients:
- Cauliflower: The star of the soup, providing a subtle sweetness and creamy texture when blended.
- Onion (finely chopped): Adds depth and a mild sweetness, balancing the spices.
- Garlic: Brings a savoury richness and aromatic flavour to the soup.
- Ginger: Offers a warming, zesty kick that pairs beautifully with the turmeric.
- Spices (turmeric, cayenne): Turmeric gives the soup its vibrant golden colour, while cayenne adds a gentle heat. The paprika adds colour and a slight hint of flavour to hte carrots and chickpeas
- Vegetable stock: The base of the soup, infusing it with savoury richness.
- Coconut milk: Adds creaminess and a subtle sweetness, complementing the spices.
- Salt and Black Pepper: These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Carrots: Roasted with paprika, they add a smoky sweetness and texture to the soup.
- Chickpeas: Lightly roasted to bring out their natural flavour, they add a soft, nutty richness that pairs beautifully with the creamy soup. A perfect finishing touch for added texture and depth.
- Olive oil: Used to lightly coat the carrots and chickpeas for roasting
- Fresh coriander: A fresh, herby finish that brightens the dish.
- Honey or Maple Syrup: A touch of honey or maple syrup added the carrots adds a lovely caramelization.
- Low Calorie Spray: A lighter alternative for sauteing/frying ingredients. it helps reduce the calories in the dish.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Roasted Chickpeas & Carrot Soup Topping
For a more textured, hearty version of this Golden Cauliflower Soup, consider adding the honey-paprika roasted chickpeas and carrots. The chickpeas are lightly roasted to bring out their natural nuttiness without becoming hard, while the carrots add a smoky sweetness that complements the creamy soup. This topping adds a lovely texture, making the soup more filling and satisfying.
However, if you prefer a smooth, lighter soup, feel free to skip the topping. The soup is delicious on its own, but for those who enjoy a chunkier, more substantial meal, the roasted chickpeas and carrots are the perfect finishing touch!
Variations and Substitutes
This Golden Cauliflower Soup is wonderfully versatile, with room for a few easy swaps and additions:
- Cauliflower: Swap in a mix of cauliflower and sweet potatoes for added depth and natural sweetness.
- Turmeric and Spices: For a different flavour profile, use curry powder or garam masala in place of turmeric, or add a dash of cumin for warmth.
- Coconut Milk: If you’d prefer a lighter option, replace the coconut milk with almond milk, or use half coconut milk and half vegetable broth for a more subtle coconut taste.
- Roasted Carrot and Chickpea Topping: Swap the carrots for roasted bell peppers or roasted pumpkin or sweet potato cubes for a seasonal twist. For the chickpeas, toasted cashews or a handful of roasted seeds add a nice contrast.
- Add-Ins: If not keeping it vegetarian, add in some shredded, cooked chicken for extra heartiness. Alternatively, stir in a handful of spinach or kale just before serving for a nutrient boost.
These options allow you to easily customise the soup to suit your taste or what you have on hand. Enjoy experimenting!
Blending the Soup
When it comes to blending soups, you have two great options: a stick (immersion) blender or a countertop blender. A stick blender is convenient and budget-friendly, letting you blend the soup directly in the pot with minimal mess. While it may not achieve the ultra-smooth texture of a countertop blender, it’s perfect for quick, easy blending.
If you prefer a smoother, silkier finish, a countertop blender is the way to go. Just remember to blend in batches and allow the soup to cool slightly before transferring, as hot liquids can create pressure and cause spills. Both methods work well—so choose whichever suits your preference and kitchen setup!
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Looking for some more soup recipes? Check out these recipes:
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All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ for Golden Cauliflower Soup
Canned coconut milk is best, as the carton variety has a higher water content, resulting in a thinner, less creamy soup.
Absolutely, frozen cauliflower is fine to use if you don't have fresh on hand.
Yes, this soup freezes well! Allow it to cool completely, then transfer to airtight containers. Freeze for up to 3 months. For reheating, thaw overnight in the fridge, then warm gently on the stove, stirring to restore its creamy texture.
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Recipe Card
Golden Cauliflower Soup with Roasted Paprika Carrots
This Golden Cauliflower Soup gets its stunning colour and bold flavour from turmeric and a touch of ginger. With the addition of creamy coconut milk, the soup becomes irresistibly smooth and comforting.
Ingredients
- 1 head of cauliflower, broken into small florets
- 1 small onion, finely chopped
- 2 cloves of garlic, crushed
- 2 teaspoons of freshly grated ginger
- 2 teaspoons of turmeric
- pinch of cayenne
- 720ml (3 cups) of chicken or vegetable stock
- 400ml can of light coconut milk
- salt and black pepper to taste
- olive oil spray
- fresh chopped coriander
For the topping:
- 2 carrots, sliced
- 180g (6.4oz) of chickpeas (canned)
- 2 teaspoons of paprika
- pinch of sea salt
- pinch of black pepper
- 1 tablespoon of olive oil
- 1 tablespoon of maple syrup or honey
Instructions
- Preheat the oven to 180°C fan (200°C/400°F/Gas Mark 6).
- Prepare Carrots and Chickpeas: Add the carrots and chickpeas to a bowl with the paprika, salt, pepper, olive oil and maple syrup, then spread them on a baking tray lined with parchment paper.
- Roast for approximately 20 minutes or until golden and caramelized. Set aside for topping.
- Cook the Soup Base: Spray a large saucepan with olive oil spray. Add the onion and fry until translucent. Then add the garlic and ginger, cooking for an additional minute.
- Add Spices: Stir in the turmeric and a pinch of cayenne until the onion mixture is well coated.
- Add Cauliflower and Stock: Stir in the cauliflower florets, pour in the stock, and bring to a boil. Reduce to a simmer for 15–20 minutes, until the cauliflower is soft.
- Blend the mixture until smooth, then return it to the pan.
- Finish with Coconut Milk: Stir in the coconut milk until creamy and smooth. Add a squeeze of fresh lemon juice, and season with salt and black pepper to taste.
- Serve: Ladle into bowls and top with the roasted carrots, chickpeas, and a sprinkle of fresh coriander.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly - use gluten free stock
- Dairy Free Friendly
- Vegan/Vegetarian Friendly - use maple syrup
- Suitable for Freezing ❄️
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Nutrition Information
Yield 4 Serving Size 1 SERVING (with topping)Amount Per Serving Calories 298Total Fat 18gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 0gCholesterol 20mgSodium 566mgCarbohydrates 29gFiber 7gSugar 14gProtein 10g
Nutritional information and values etc are 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. It is always advised that you calculate by the ingredients you use.
Vivienne Pennington says
In uk we have coconut milk that you buy in cartons like you get milk in it’s liw in syns or is it the one that comes tinned which is more syns.
Meg says
Saturday, 9th November 2019
I have just made this. It is delicious Even Will, who doesn't like coconut, went back for more.
Thank you