Sunday, October 18, 2015

Golden Cauliflower Soup in 25 Minutes

Golden Cauliflower Soup is as healthy as it is delicious! You'll be happy to know that this quick and easy yet highly nourishing vegan soup is very low calories as well as low in carbs!

In fact just like my zero points plus spinach soup, this soup is also counted as zero points on Weight Watchers. Don't you love a guilt free soup that can be eaten as a healthy snack or starter for lunch and or dinner that won't pack on the pounds?

This Youtube Video explains why I need to make zero points plus soups! ( just for fun!)

If you are trying to add more vegetables into your weekly menus, this is the way to do it! Homemade soup provides valuable nutrients and fiber. And my quick homemade soups are easy and quick to make! There is nothing more important to your health than building a strong immune system. Healthy vegetables and spices are key to giving your immune system a boost.

I've been reading lately how a strong immune system is paramount to not just fighting flu viruses, but also important for degenerative disease like Type 2 diabetes, high blood pressure, cancer etc. Let's not kid ourselves, even health food store packaged or prepared foods are still high in salt, sugar, and some additives.

You will only find "real food"( as opposed to processed food) gluten free recipes that taste good and can be made quickly on my blog. With this hearty soup, you simply sauté the cut up vegetables in a saucepan and then add water and broth and cook for about 15 minutes until the cauliflower is tender. Puree with an immersion blender, top with some almond milk, or (coconut milk or cream for low carbers)  and enjoy!
What gives this soup it's golden color? Turmeric!

What is turmeric and why is it so healthy? 

Turmeric is a spice that is worth adding to your diet. If you are not familiar with it, it looks like fresh ginger when it grows ( sold in Whole Foods Mkt) , except that the inside is bright orange/yellow.

It is most commonly ground into a powder and sold in the spice isle of most supermarkets and Asian Indian ethnic stores.

Turmeric is the spice that gives mustard it's bright yellow color. It has a mild bitter taste that seems to disappear in soups and other hot liquids. It is felt to have anti-inflammatory effects on the body which again is important for health. Many studies suggest that inflammation contributes to diseases including Alzheimer disease. In villages in India where they use turmeric daily in their food, Alzheimer and dementia is non existent. So, if you have inflammation and want to add turmeric to your diet, try this soup!

Author: Judee Algazi from Gluten Free A-Z Blog
Prep Time:  10-15 minutes
Cook Time:  15 minutes

1 medium- large cauliflower, washed and cut into flowerettes
8 single ribs of celery, sliced
1 large onion, sliced
3 cloves garlic, diced
1 teaspoon of turmeric
6 cups water
2 cups of full flavored vegetable broth
Pink Himalayan salt ( provides minerals)
Black cracked pepper to taste ( helps the turmeric absorb better)
Olive oil cooking spray or 2 Tablespoons olive oil
 2 Tablespoons almond or coconut milk per bowl
1/4 cup chopped red onion

Spray a wide deep saucepan with cooking spray. Add the garlic, onions, and celery and saute for a few minutes, then add the cauliflower, the turmeric ( salt optional) , black pepper and continue to saute, stirring until everything is coated. Add 6 cups of water, (2 cups more if you used a really big cauliflower)  bring to a boil, turn heat down somewhat but more than a simmer and allow to cook covered for 5 minutes . Remove the cover and allow to cook another 5 minutes uncovered. Add vegetable broth and cook uncovered at a medium heat for 5 more minutes until the cauliflower is very tender and beginning to fall apart. Using an immersion blender, puree .  Add almond or coconut milk to each bowl and garnish with chopped red onion.

The cauliflower is tossed with the turmeric in this photo

This soup and the cauliflower has already cooked down before I added the broth
How I Make This Soup Even Easier
It can be made in 2 stages if time is a pressing issue ( you have  a new baby and other children, work too many hours, are exhausted, burned out, etc). I suggest cutting up your vegetables ( onion, garlic, celery, cauliflower) the night before. It should only take about 10-15 minutes to prep the veggies ( depending on your experience) then you can just assemble the soup the next day and allow it to cook for about 15 minutes. A bowl of fresh, nutrient dense, hot soup will nourish you, relax you,  and help you feel better.

My Notes: I think that adding some low calorie almond milk adds a nice flavor to the soup and coconut milk or cream ( if you eat low carb) is amazing! In addition, I added a few shakes of Trader Joe's 21 Salute ( a salt free herbal seasoning) to the soup. All of my recipes are gluten free, vegetarian, or vegan. ** you can substitute 2 small fingers of fresh turmeric for the teaspoon of powdered turmeric in this recipe HOWEVER, which ever one you choose to use, I must warn you that the any kind of turmeric stains! Don't get it on your clothes or plastic items. It stained my immersion blender. Yup , the head is now yellow!!

                               I Will Be Linking this recipe to my Dail
                            Blog Carnival List 
   featuring WednesdayWaste Not Want Not this week!

Pin It Please leave a comment so I know you stopped by. Scroll down to the end of the post and click on comments.


  1. I can just smell this soup! I love cauliflower soup, chowder, anything. This looks delicious. Found you from the link up party Party in Your PJ's. Yum!

    1. Hi Michelle,
      So nice to meet you and glad you like this soup recipe! It's perfect for fall..

  2. Looks yummy! Thanks for sharing on the Healthy Living Link Party.

    1. I really enjoy the Healthy Living Link for so many healthy interesting ideas. Thanks for stopping by

  3. Nice and simple. I am loving simple recipes that dont require a lot of prep and are simple to make. Thanks for this! This recipe would be easy to make oil free as well I would think. Found u via the healthy living link-party

    1. That is just the kind of recipes you will find through out my blog because I too am always looking for minimal prep and simple. Hope you enjoy this.

  4. Oh I Love cauliflower and have been looking for other ways to cook it! Pinning this!

  5. Hi Lindsay,
    Soup is always a good choice especially as the weather is getting colder and damper. Cauliflower is so readily available why not make it in all kinds of ways.. I love the exercise videos you share .. gets me motivated

  6. Hi Judee,
    We will just love this Cauliflower Soup. Thanks so much for sharing with Full Plate Thursday and have a great weekend!
    Come Back Soon,
    Miz Helen

    1. I try to use vegetables that are in season for soup! Cauliflower works great!

  7. #AnythingGoes is great because of you! Thank you for continuing to support this Link Party with your talent and creativity.

    1. Sandy,
      I enjoy your party. Thanks so much for hosting and giving bloggers an opportunity to share posts!

  8. A strong immune system really is so important! Your Golden Cauliflower Soup looks and sounds like a delicious way to stay healthier. I love how quick and easy it is to make too, Judee. Thank you for sharing it with us at the Hearth and Soul Hop.

    1. I agree that a strong immune system is key to good health. I love quick and easy soups!

  9. Mmm, I'm a big fan of turmeric, I just had a soup with it today! Thanks for sharing this on WNWNW, Judee, I'm featuring it this week :)

    1. Thank you so much for featuring this soup in your blog party this week. I love the pie you posted this week.

  10. Hi Judee,
    How wonderful to learn that in villages in India where they use turmeric daily in their food, Alzheimer and dementia is non existent. This is yet another reason to include turmeric in oru diets daily. I keep a jar handy at all times and try to add it to most soups, vegetables and stews. I even add it to salad dressings. Thanks for sharing your healthy and delicious Golden Cauliflower Soup recipe with us at the Healthy Happy Green and Natural Party Blog Hop! I'm pinning and sharing.

    1. I've read for a very long time about the benefits of turmeric . I'm trying to incorporate into my foods too.

  11. This simple, easy, saute and blend soup is my favorite way to prepare quick, healthy meals. I have often overlooked cauliflower in favor of bolder, greener veggies but this delectable soup is a great reason for me to buy some cauliflower soon! Thank you so much for sharing your Golden Cauliflower Soup at the Healthy Happy Green and Natural Party Blog Hop. I'm pinning and sharing.


Your comments are appreciated. I love knowing who is stopping by to read my posts! Have a great day.