Healthy Menu Recipes: Curried cauliflower soup
A super easy blended soup recipe that combines cauliflower with a mild yellow curry flavor, resulting in a sweet and savory meal that the whole family will love.
Prep Time 10 min
Cook Time 40 min
Total Time 50 min
• ½ a medium onion, diced
• 1 cup carrots, large chopped
• 1 medium head of cauliflower, chopped into small pieces
• 1 tsp curry powder
• 2 tsp cumin
• 1 tsp salt
• 1 tsp turmeric powder (if you don’t have this use 1/2 tsp more curry powder)
• 1.5 cups of vegetable stock
• 2 tbsp olive oil
• Cayenne pepper powder, to taste (optional)
• Salt and pepper, to taste
• Garnish (OPTIONAL)
• Canned coconut milk
• Pumpkin seeds
• Cayenne pepper
• Black Pepper
• Purple Carrots, boiled or roasted
1. Preheat oven to 350 degrees
2. In a bowl, toss the cauliflower with 1 tbsp of the olive oil, the cumin, and the salt
3. Spread the florets on a baking sheet
4. Once the oven is preheated, add the sheet and roast for about 20 minutes
5. Heat the other 1 tbsp olive oil in a large pan on medium heat, just enough that it sizzles when you add a piece of onion to it (do not let burn or smoke)
6. Add the onion and carrots and let cook for about 5 minutes
7. Add the curry powder, turmeric powder, and a pinch of salt
8. Stir for 2 minutes so the spices have time to “open up” with the heat
9. Add roasted cauliflower and vegetable broth and stir to combine
10.Remove from heat and let cool (if too hot it will explode in the blender)
11. Add the soup to the blender and liquify to a smooth consistency
12. If the mixture is too thick add more vegetable stock
13. If desired, add the soup back to the pot to heat through to desired temperature (about 3-5 minutes)
14. Add salt and pepper to taste
TO ADD CHUNKS OF POTATO
Wash, peel, and cube two medium-sized russet potatoes (can use yukon golds or fingerling, just use 4-5 and peeling is optional). Add to a pot and cover with cold water (just 1-2 inches above the potatoes) and a large pinch of salt. Boil for 15 minutes or until tender. Strain and stir into soup at the end.
TO BLEND IN POTATO FOR A THICKER, SILKIER SMOOTH TEXTURE
Same as above, but add them to the blender during the blending step.
TO ADD LENTILS
Buy any dried lentils you like (“regular” ones are khaki-brown in color, but red or French green lentils work too - “split red” are different and take much less time to cook). Wash them in a strainer and pick out any rocks if you find them. Add 3 cups of water and 1 cup of lentils to a pot. Lentils will triple in size so make sure it’s large enough. Bring to a boil, cover with a lid, then reduce heat to a simmer until tender. This should take about 45 to 55 minutes. Do not remove the lid until the 45 minute-mark to check them, then let cook a little longer if needed. This makes more than enough for the soup so you can save some for later. Add about one to two cups of the lentils to the soup, depending on how lentil-y you want it.
TO BLEND IN LENTILS FOR A THICKER, HEARTIER SMOOTH TEXTURE
Cook the lentils as described above. Add 1 cup of lentils to the blender when you blend the cauliflower and liquify. Test the consistency and add another cup if desired.
TO ADD CHUNKS OF CARROTS
Cut 2-3 medium carrots into large, bite-sized chunks. Add to a pot of boiling water and boil until tender, about 10-20 minutes.
TO ADD SWEET PEAS
After the blending step, and just before you serve, add the soup back into the saucepan on the stove. Add about 1 cup of frozen peas and heat for about 5 minutes until the peas have thawed and the soup is hot.
TO ADD COCONUT MILK FOR MORE CREAMINESS (ADDS MORE FAT AND CALORIES TO THE DISH)
Substitute canned coconut instead for 1/2 cup of vegetable broth for a richer, creamier taste.
By Simone Blaise for blissfuleating.com