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
Serve this anti-inflammatory soup with toasted pumpkin seeds and micro-greens for a nutritious lunch! 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! Use your favorite homemade vegetable broth or chicken broth in place of the water for richer flavors.
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).
Garnish
- 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, about 5 to 10 minutes.
- Then add the ginger, garlic, and spices; sauté a minute more.
- Then add the carrots, cauliflower, and water or stock. Simmer, covered, for about 25 minutes.
- Then puree in batches in a blender until smooth, or use a stainless steel immersion blender to puree right in the pot. Add salt to taste if needed.
- To toast pumpkin seeds, heat a 10-inch stainless steel skillet over medium heat. Once the pan is hot, add the pumpkin seeds. Keep them moving in the pan so they don't burn. They are done once they are slightly golden and most of them have puffed up and "popped."
- Serve each bowl with a swirl of coconut milk, toasted pumpkin seeds, and chopped cilantro for a garnish. Enjoy!
Toddler and Kid-Approved!
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About the Author
Alissa Segersten, MS, CN
Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.Nourishing Meals Newsletter
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Comments
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!
Thanks Metta, glad you enjoyed! :)
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.
Metta
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 :)
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.
Shirley
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!
Oh my, this looks yummy! Thanks for sharing this recipe. I will definitely be making this one!
~J
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!
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!
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.
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.
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.