Go Back
+ servings
Cauliflower-curry-soup, Vegetable-soup, Cauliflower-soup, Cauliflower-curry, Curry-soup
Print Pin
5 from 1 vote

Low-Carb Cauliflower Curry Soup

A Low Carb Cauliflower Curry Soup that can be prepared in 30 minutes and makes for a perfect, healthy weeknight dinner. It's vegan, vegetarian, paleo, Whole30, dairy-free, and gluten-free.
Course:Main Course
Keywords:cauliflower, curry, dairy-free, dinner, gluten-free, low carb, paleo, soup, vegan, vegetarian, whole30
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 people
Calories342 kcal


  • 2 Tablespoons vegetable oil, divided
  • 1 head fresh cauliflower, cut into florets
  • 1 small carrot, peeled and sliced into rounds
  • 2-4 slices fresh jalapeno (optional)
  • 1 small onion, roughly chopped
  • 5 cloves garlic, roughly chopped
  • 1 Tablespoon curry powder
  • 2 teaspoons ground cumin
  • 1 teaspoon ground ginger
  • 14 onces tomato sauce
  • 2 1/2 cups vegetable broth
  • 2 teaspoons salt (or more if desired)
  • 1 teaspoon ground black pepper
  • 14 ounces canned coconut milk
  • 1 lemon, juiced
  • chopped cilantro or parsley


  • Heat a medium non stick saucepan or wok over high heat, add 1 tablespoon oil and stir-fry the cauliflower, half of the onion, and jalapeno until florets start to lightly brown. Stir or swirl the pan occasionally.
  • Add the remaining oil, reduce heat to medium, and sweat onion for about 3 minutes and then cook garlic for about 1 minute, stirring now and then. Do not let brown!
  • Stir in the curry, cumin, ginger for about 10 seconds. Then, stir in the tomato sauce and broth, salt and pepper. Increase heat to medium-high and bring to a boil. Next, reduce heat to medium-low, cover, and let simmer for about 8-10 minutes.
  • Carefully transfer soup to a blender and blend until smooth. Pour soup back into the pan, add the other half of the sliced carrot, stir in coconut milk, and let cook for about 3 minutes or so. 
  • Remove from the heat, and stir in the lemon juice. Serve with chopped parsley/cilantro while hot.

Recipe Notes

  • Suggested accompaniments (depending on your diet restrictions/needs): naan, hard-crusted bread, tofu, shaved Parmesan, cooked shrimp or other protein, eggs, rice noodles, etc.
  • Storage: refrigerate leftover in a clean airtight container for up to 2-3 days. 
  • Love curry?  Try also our Vegetarian Lentil Coconut Curry .


Calories: 342kcal | Carbohydrates: 17g | Protein: 4g | Fat: 31g | Saturated Fat: 26g | Sodium: 1798mg | Potassium: 503mg | Fiber: 5g | Sugar: 7g | Vitamin A: 775IU | Vitamin C: 41.7mg | Calcium: 58mg | Iron: 3.3mg
DID YOU MAKE THIS RECIPE?Comment and rate the recipe. Also follow us on Pinterest at @easyanddelish for more delish recipes.