There’s nothing better than warm soup on a cold day, except perhaps a soup that can support your gut health with an added defense against infection! This cauliflower soup is nutrient-dense, low-carb, and anti-inflammatory. It’ll help you feel full quickly and adding cauliflower to your diet could even help you lose weight.

Prep Time: 45 minutes | Makes 4 Servings


  • 1⁄4 cup cold pressed olive oil
  • 1 onion peeled and diced
  • 1 carrot peeled and diced
  • 1 teaspoon coriander seed, crushed
  • 1 teaspoon cumin seeds crushed
  • 1 teaspoon chili powder
  • 1⁄4 teaspoon turmeric
  • 1⁄4 teaspoon dried chili pepper flakes
  • Salt
  • Fresh ground black pepper
  • 1 head of cauliflower trimmed of green leaves and coarsely chopped or 6 cups cauliflower
  • 3 cups vegetable broth
  • 3 cups water

For Garnish

  • Vegan yogurt
  • Chopped mint or cilantro
  • 1 squeeze lime juice


Heat the olive oil in a heavy-bottomed soup pot. Add the onion, carrot, coriander seeds, cumin seeds, chili powder, turmeric, chili flakes, salt, and pepper and cook, stirring often, over medium heat.

When very soft but not browned, add the cilantro sprigs, cauliflower, broth, and water. Raise the heat and bring to a boil, stirring occasionally. Reduce the heat to a simmer and cook until the cauliflower is very tender – about 30 minutes.

Stir vigorously with a spoon or whisk to coarsely purée the soup. You may need to add more broth or water to thin the soup if it is too thick.

Taste, adjust the seasoning if necessary, and serve hot. Garnish each serving with vegan yogurt, cilantro or mint, and a squeeze of lime juice.

Amy Pickle (CIA trained chef) and Hannah Pickle of Raw Girls create boxes of prepared, vegan, gluten-free, refined sugar-free, processed food free, organic, low-calorie raw foods that include savory soups, gourmet entrées, side dishes, and two delicious desserts weekly. For more information go to