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    Home » Recipes » Lunch » Soup

    Creamy Cauliflower and Cumin Soup

    Published: Dec 21, 2017 · Updated: Jan 3, 2023 by Neil 10 Comments

    178 shares
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    A bowl of creamy cauliflower and cuming soup garnished with chopped coriander. Pin title text overlay at top.
    Looking down on two bowls of creamy cauliflower and cumin soup with spoons in between. Ready to eat!

    Creamy cauliflower and cumin soup is a quick and easy delicious soup. It's the perfect go-to winter comfort soup and ideal as a starter for a meal or on its own.

    Birds eye view of two bowls of creamy cauliflower soup garnished with chopped coriander. Soup spoons in between.

    This creamy cauliflower and cumin soup is so tasty, cheap to make and healthy too.

    It’s gluten free and vegetarian, takes just under an hour to make and makes a big pot full, enough for 6 people.

    The cauliflower is cooked with the cumin, absorbing the flavour, blended and then some low fat cream cheese added to make it oh SO creamy without actually adding any cream!

    I just think that you'll love the pureness of this vegetable soup and agree that the cumin creates a warm and earthy flavour to be savoured.

    Close up view of a bowl of creamy cauliflower soup garnished with chopped coriander. Soup spoons in background.

    This soup is another example of my other half coming back from a meeting at her work's HQ in London and enthusiastically telling me all about the soup that was available in her staff canteen.

    Now, she thinks that that particular soup she had probably was made from cream. I'm not against cream in any way but I prefer to put it in my cheesecakes! 😉

    So, as always when requested by her that I try and recreate that soup, but in a healthier way without cream, that's what I've done here.

    And, judging by her enthusiasm for THIS version of that cauliflower soup, I think I can say I pretty much nailed it!

    Birds eye view of a bowl of creamy cauliflower soup garnished with chopped coriander. Half a loaf of bread in the background.

    This recipe could be your ideal Christmas day starter if you're still looking for one.

    It's perfect because it's quite light and as it's not made with any cream so it doesn't feel too rich or heavy in your tummy.

    You've still got plenty of space left for plenty of Christmas turkey!

    Otherwise this soup is ideal as a winter warmer, freezes easily and makes for a delicious work day packed lunch.

    Birds eye view of a bowl of creamy cauliflower soup garnished with chopped coriander. Half a loaf of bread in the background. A soup spoon in the foreground.

    The Health Benefits of Cumin in This Cauliflower and Cumin Soup

    We often talk about the health benefits of particular vegetables or components of a recipe, but did you realise all of the health benefits of adding a particular spice to a recipe?

    Not only does it make this soup taste amazing but cumin is said to have all these added health benefits too :-

    • Aids digestion - cumin contains thymol, known to stimulate glands that release certain enzymes necessary for digestion.
    • Boosts the immune system - contains vitamin C.
    • Promotes healthy skin - contains vitamin E which acts as an antioxidant.
    • Helps to prevent diabetes - contains cuminaldehyde, which helps to improve glucose intolerance.
    • Treats insomnia - as it aids digestion it prevents undigested food keeping us awake.
    • Is a high source of iron - this helps to prevent anemia.

    So, next time you make a soup, think about adding different spices, not just for the flavour but for all of those added health benefits it can provide too!

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    Other Popular Creamy Soup Recipes For You To Try

    • Creamy vegan cauliflower leek soup is a delicious comforting soup. Easy to make, it’s a light and healthy low-calorie soup on the table in under an hour!
    • Creamy sweetcorn chowder is low cost, low calorie and easy to put together and make in 30 minutes. Its absolutely perfect for a cold winters day!
    • Healthy Creamless Cream of Mushroom Soup has no cream but still tastes just as creamy and yummy as the original. But, this one’s without the calories!
    • This low carb roasted cauliflower soup is delicious and easy to make. It's a healthy low fat creamy tasting soup which doesn't contain any actual cream!
    • Healthy creamy kale soup is quick and easy to make. This delicious budget soup is made with just a handful of ingredients and makes 6 portions.

    Creamy Cauliflower and Cumin Soup Recipe

    Why not enjoy a couple of slices of my homemade easy multigrain bread with this cauliflower soup to make sure you mop up every last drop?

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Creamy cauliflower and cumin soup is a quick and easy delicious soup. It's the perfect go-to winter comfort soup and ideal as a starter for a meal or on its own.
    Print Recipe Save Recipe Saved Recipe!
    5 from 2 votes

    Creamy Cauliflower and Cumin Soup Recipe

    Creamy cauliflower and cumin soup is a quick and easy delicious soup. It's the perfect go-to winter comfort soup and ideal as a starter for a meal or on its own.
    Prep Time20 mins
    Cook Time35 mins
    Total Time55 mins
    Course: Lunch
    Cuisine: British
    Servings: 6
    Calories: 202kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Saucepans
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Garlic press
    • Measuring jug
    • Measuring spoons
    • Wooden spoon
    • Blender

    Ingredients

    • 1 tablespoon olive oil
    • 1 large onion diced
    • 1 garlic clove crushed
    • 1.5 teaspoon cumin powder
    • 750 g cauliflower florets
    • 1 L vegetable stock
    • 200 g low fat soft cheese
    • Salt and freshly ground pepper
    • 1 tablespoon freshly chopped coriander
    Metric - US Customary

    Instructions

    • Gently heat the oil in a large pan, add the onion and garlic and saute for about 5 minutes
    • Stir in the cumin powder for about 30 seconds and then add the cauliflower florets and vegetable stock. Bring to the boil then turn down to simmer for about 20 minutes until the cauliflower is soft.
    • Blitz the soup in a blender or a food processor then return to the pan and bring it back to the boil then turn down to simmer.
    • Stir in the soft cheese and continue stirring the soup well to ensure all the cheese has melted.
    • Season to taste and then serve in bowls with the chopped coriander sprinkled over.
    Prevent your screen from going dark

    Nutrition

    Calories: 202kcal | Carbohydrates: 9.9g | Protein: 10.9g | Fat: 14.2g | Saturated Fat: 7g | Monounsaturated Fat: 4.7g | Trans Fat: 0.4g | Cholesterol: 34mg | Sodium: 279.7mg | Fiber: 3.4g | Sugar: 3.6g | Vitamin A: 500IU | Vitamin C: 86.6mg | Calcium: 280mg | Iron: 1.1mg

    Nutrition Facts
    Creamy Cauliflower and Cumin Soup
    Amount Per Serving
    Calories 202 Calories from Fat 128
    % Daily Value*
    Fat 14.2g22%
    Saturated Fat 7g44%
    Trans Fat 0.4g
    Monounsaturated Fat 4.7g
    Cholesterol 34mg11%
    Sodium 279.7mg12%
    Carbohydrates 9.9g3%
    Fiber 3.4g14%
    Sugar 3.6g4%
    Protein 10.9g22%
    Vitamin A 500IU10%
    Vitamin C 86.6mg105%
    Calcium 280mg28%
    Iron 1.1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

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    Reader Interactions

    Comments

    1. Rebecca @ Strength and Sunshine

      December 21, 2017 at 12:05 pm

      Ah, well you had me at cumin, which I love!

      Reply
      • neil@neilshealthymeals.com

        December 21, 2017 at 1:49 pm

        Hmmm, I myself Rebecca, I don't know whether cumin or coriander would be my favourite. 😉

        Reply
    2. Megan @ Skinny Fitalicious

      December 22, 2017 at 4:06 pm

      I have been wanting to make a cauliflower soup. Love the cumin addition!

      Reply
      • neil@neilshealthymeals.com

        December 22, 2017 at 5:19 pm

        It's a great combo Megan. The cumin really brings out the "earthy" flavour of the soup. Perfect for Christmas Day! 😉

        Reply
    3. Ashika | Gardening Foodie

      December 22, 2017 at 8:34 pm

      5 stars
      Oh yum, this is an absolutely delicious looking soup Neil, so creamy and perfect. Best comfort food for a chilly day.
      Thank you for all the great recipes Neil, Happy holidays and a Merry Christmas to you and your family 🙂

      Reply
      • neil@neilshealthymeals.com

        December 24, 2017 at 8:07 am

        Thanks Ashika. I'm looking forward to seeing more of your amazing recipes next year and I hope you and your family have an amazing Christmas too! 🙂

        Reply
    4. Wilkins

      December 24, 2017 at 3:23 am

      5 stars
      This looks really good. My daughter loves creamy cauliflower soup. Definitely gonna give this one a try soon, hope it will be tasty for her. Thanks for the recipe.

      Reply
      • neil@neilshealthymeals.com

        December 24, 2017 at 8:08 am

        Thanks Diane, I hope your daughter enjoys this soup. (And you too! 😀 )

        Reply
    5. David @ Spiced

      December 26, 2017 at 11:31 pm

      I love using non-fat cream cheese as a trick to thicken soups! As soon as we come out of the New Year holiday, we'll be in full-fledged soup mode...and one of my favorite "detox soups" uses that non-fat cream cheese trick. I might need to add this cauliflower soup to the lineup, though...it sounds like it's packed with flavor! Hope you and Lynne have had a wonderful Christmas break so far!

      Reply
      • neil@neilshealthymeals.com

        December 27, 2017 at 2:17 pm

        We're already looking forward to getting past the New Year Holiday period David so that like yourself we can get right back into soup mode!

        Hope you guys are having a good time too! 🙂

        Reply

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