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5 from 2 votes

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 ½ 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

** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

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