Wednesday, April 15, 2009

Curried Carrot Cauliflower Soup

I created this soup today for lunch basically out of a craving for something healing and nourishing, while being warming and spicy all at the same time.

It is fairly easy to make and comes together rather quickly. We served it with cooked quinoa. A very simple lunch. Though Tom's response was, "Wow Al (his nickname for me) this soup is amazing (as he was coming back into the kitchen for seconds), there is so much depth of flavor here, thanks for making this."

All of our children loved it too, as you can see by the empty bowls in the photos below!

We only have a small portion leftover, but I'll bet this soup would freeze well for those of you with smaller families. :)

Curried Carrot Cauliflower Soup

Since this soup will be pureed you don't have to worry about chopping things nicely and evenly. The smaller you chop the less time it will take to cook and vice versa. I used 3 teaspoons of curry powder today, but you could use a little less like noted below if you prefer a less intense curry flavor. Your soup may end up bitter tasting if you do not peel your carrots. I prefer to take off the peels for pureed soups but leave them on for other recipes (especially anything raw).

2 to 3 tablespoons extra virgin olive oil or coconut oil
2 small onions (or 1 large one), chopped
1 to 2-inch piece fresh ginger, peeled and coarsely chopped
4 to 5 cloves garlic, peeled and coarsely chopped
2 to 3 teaspoons curry powder
1 teaspoon ground cumin
1 pound carrots, peeled and chopped
1 medium head cauliflower, chopped
6 cups water
sea salt, to taste
coconut milk
chopped cilantro

Heat oil in a 6-quart pot over medium heat. Add onions and a dash of salt and cook until the onions are soft and starting to change color. Then add the ginger, garlic, and spices and saute a minute more.

Then add the carrots, cauliflower, and water. Simmer, covered, for about 25 minutes. Then puree in batches in a blender until smooth. Add salt to taste. Serve each bowl with a swirl of coconut milk and chopped cilantro for a garnish.


Toddler and Kid-Approved!

About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!


  1. Ali, this does look delightful. I've enjoyed so many of your recipes and also Tom's webinar. I had my 14 year old son listen for his homeschool. He love it and learned so much. You guys are a great team!
    Thanks for the recipe...I can already taste it.

  2. Another great curry soup recipe! Great, thanks, we love all of your vegan soups. Can't wait to try this one out. Recently, we have been enjoying the split pea dal soup you posted.

  3. I make this soup all the time. I sometimes replace the coconut milk with some raw avocado at the end- just before I puree it to give it a little creaminess.

  4. We are eating lots of cauliflower lately! This soup looks delicious. I love the pictures. D. has her smock for eating too. Toddler eating seems to frequently be a whole body experience.

    I am very excited that there is now a way to search for recipes using the side list. I have run out of pages at the back of your book to copy new recipes, so lately I print the ones I like and staple them into the back of the book. It works out fairly well, but I am acquiring a few too many favorite recipes and the binding is not holding up. I have all of your emails in a specific folder and I sometimes can remember where my favorite recipes are just by date or where they appear in the list. It seems this method is collapsing too now that I have many, many more emails in that folder! So, hurray for the categories!

  5. Ali this looks so nice.
    I've been sick all week with a bad flare up and nothing has sounded appetizing to me but this actually sounds gentle and tasty. I think I will make up a batch tonight.
    Hope you and the family are well! Love the cute kiddo pictures!

  6. Oh my, this looks yummy! Thanks for sharing this recipe. I will definitely be making this one!


  7. Your soup looked irresistible when I saw it the other day and I thought I just had to make it! And so, naturally, I made your delectable creation tonight for dinner. It was a hit, just wanted to say thanks!

  8. Ali--All those pics are wonderful. The first one is so appealing, but the empty bowl pics are too cute. :-) Great idea on adding categories to your blog. (I am doing the same shortly.) I still have not learned to like curry. I know I am a weirdo LOL, but there is hope as I am still learning to like other flavors and foods.


  9. Thanks for the comments, so glad this recipe excites you. I have had requests to make it again already! Jennifer - I am so glad the categories will help you, I liked reading your comment, funny!

    -Ali :)

  10. I made this over the weekend and it was so good. I used sweet potatoes instead of carrots, less onion and garlic (too much gives me nausea), less salt, adding dulse instead during the pureeing, and added some chopped kale to finish. I was a little concerned about how using water instead of broth would leave the soup (too watery w/o the extra flavor depth), but in the end it was simply delicious and relieved the extra step of making homemade broth!

    I’ve been having digestive troubles and am in the process of healing my gut with the help of my naturopath. It has been a bit difficult finding simple and delicious meals that cause no irritation, but this is one. I’m adding it to my “safe” meals list and will be coming back to it again.


  11. Thanks Metta, glad you enjoyed! :)

  12. I've been looking through the recipes on this site for awhile and this is the first one I made and it is so delicious! I've tried one more recipe and am looking forward to trying more, I also ordered both of your cookbooks. I haven't been excited about food in some time, in fact I would barely cook up until 2 weeks ago but since being put on an elimination diet and eating healthier I find myself looking forward to cooking, even after a long day at work and I'm exhausted, it's just so much incredibly tastier than pre-made and frozen food. Thank you so much for the wonderful and healthful recipes!


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Thanks and Happy Cooking! ~Ali :)