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    Home » Recipes » Instant Pot

    Smooth and Creamy Cauliflower Soup

    Published: Jan 8, 2021 · Last Updated: Aug 11, 2022 · Leave a Comment

    216 shares
    Jump to Recipe

    A comforting, easy recipe for a chilly day, smooth and creamy cauliflower soup. This golden soup is gluten-free, dairy-free and gets that gorgeous color from curry powder. With just a few simple ingredients you can make this in no time. If you have an Instant Pot it's mostly hands off but stovetop method works too. homemade chicken broth but choosing vegetable broth keeps it vegan if desired.

    curry cauliflower soup | afoodcentriclife.com

    Turmeric in the curry powder gives this soup its gorgeous golden color.  The rich creaminess is from coconut milk and pureed steamed cauliflower florets. Onion, leek and garlic provide the aromatics, and broth helps it puree in a blender.

    Jump to:
    • Soup Ingredients
    • Instant Pot Method
    • Stove Top Method
    • Curry Powder Notes
    • How to Serve
    • How to Store
    • Related Recipes
    • 📖 Recipe
    curry cauliflower soup | afoodcentriclife.com

    Soup Ingredients

    You'll need:

    • Coconut or olive oil
    • Onion
    • Leek 
    • Garlic
    • Curry powder
    • Salt
    • Black or white pepper
    • 2 heads cauliflower
    • Broth (chicken or vegetable)
    • Canned coconut milk
    • Water

    Instant Pot Method

    You can make this soup in either your Instant Pot or on the stove top. What's nice about the Instant Pot is that it pretty much hands off and you can walk away.

    Saute the onion, leek, garlic and spices then add the cauliflower and broth using the "steam" setting (high pressure). It takes about 15 minutes for both the warm up and the cool down phases to get the pot to pressure then release (de-pressure) but just a few actual minutes of cooking.

    curry cauliflower soup | afoodcentriclife.com

    Stove Top Method

    For the stove top,  follow the same direction just do it in a big pot on the stove top. Saute the veggies and when you add the cauliflower and broth florets, bring to a boil, cover with a lid, turn the heat to low and simmer until tender.

    For both methods, add the cooked vegetables to a blend and puree with coconut milk and water to thin as needed.

    curry cauliflower soup | afoodcentriclife.com

    Curry Powder Notes

    I've used both purchased curry powder and blended my own. Curious about what real Indian home cooks use, I called a friend and asked about how her family uses curry powder.

    Kaj explained that curry powder is really more of a British thing than and a true Indian thing. She told me sometimes they use curry powder with other spices and often use another blend, Garam Masala, but not usually just curry powder. I learned so much talking with her. Indian food is definitely about the spices! Choose what works best for you.

    creamy curry cauliflower soup | afoodcentriclife.com

    How to Serve

    Creamy cauliflower soup is lovely served with a tossed green salad and a quick homemade vinaigrette plus some extra veggies for crunch. Be sure to toast some pumpkin seeds for the garnish. They taste good and are good for you.

    How to Store

    This soup lasts in the refrigerator for 4 days so make it ahead on the weekend for the busy week ahead. I have not tried freezing it yet because it hasn't lasted that long, but I'm sure it would freeze fine.

    Related Recipes

    For other recipes using curry powder try my Quick Shrimp Curry, Quick Chicken Curry, or creamy butternut apple soup. All delicious! And for another plant-based soup try my leek and mushroom soup.

    📖 Recipe

    curry cauliflower soup | afoodcentriclife.com

    Creamy Curry Cauliflower Soup

    This creamy, golden (and dairy-free), Indian-inspired soup is easy to make and mostly hands off with an Instant Pot. Make it vegan swapping vegetable broth for chicken broth. For standard stovetop method, see notes at end.
    Print Recipe Rate Recipe
    5 from 1 vote
    Prep Time: 10 minutes
    Cook Time: 9 minutes
    Instant Pot heat up and cool down: 30 minutes
    Total Time: 49 minutes
    Course: Dinner, lunch, Soup
    Cuisine: Indian
    Keyword: cauliflower, Curry, Dairy-free, Gluten-free
    Servings: 6 Yield 2 quarts
    Calories: 183kcal

    Equipment

    • Instant Pot (can also be made stove top)

    Ingredients

    • 1 tablespoon coconut or olive oil
    • 1 cup chopped onion ½ a large
    • 1 cup chopped leek ½ a large
    • 2 garlic cloves chopped fine
    • 2 teaspoons curry powder
    • ½ teaspoon sea salt
    • ¼ teaspoon black or white pepper
    • 2 medium heads cauliflower trimmed into florets 4 pounds raw, 2 pounds trimmed florets
    • 2 cups chicken broth low to no sodium
    • 1 cup canned coconut milk
    • 1 cup water to thin if needed

    Optional Garnishes

    • 4 tablespoons raw or toasted pumpkin seeds (pepitas)
    • 2 tablespoon chopped cilantro or flat leaf parsley

    Instructions

    • Add the oil to the Instant Pot and press the saute button. Set timer for 4 minutes. When oil is hot, about 1 minute, add the onion and leek. Saute until soft, stirring occasionally. Add garlic 1 minute before timer is done. Add curry powder, salt and pepper, florets and broth. Lock lid on and turn the top valve to close. Press steam button and set timer for 5 minutes. It will take the pressure approximately 15 minutes to get to high. When timer completes, allow the pressure to release naturally for 15 minutes, then release any additional steam by turning the top valve open. When all steam is released, carefully open lid away from face.
    • Place all vegetables and coconut milk into a blender and puree until smooth. If it's too thick, add the water to thin. Pour from the blender into bowls and serve. Garnish if desired. Soup keeps up to 4 days in the refrigerator. Reheat on the stovetop to serve.

    Notes

    To make this without and Instant Pot on the stovetop follow this method:
    Place a large heavy pot like a 5 ½ quart Dutch oven over medium heat. When hot add oil and turn heat down a bit, then add onion and leek. Cook stirring occasionally until veggies are soft, 5-7 minutes. Add garlic and cook 1 more minute. Do not let vegetables brown. Add curry powder, salt and pepper, then cauliflower and broth. Cover with a tight fitting lid and bring to a boil, until steam is coming out from under the lid, then turn to low and simmer/steam until cauliflower is very tender, about 20 minutes. Place vegetables and coconut milk into a blender and puree smooth.

    Nutrition

    Calories: 183kcal | Carbohydrates: 15g | Protein: 6g | Fat: 13g | Saturated Fat: 11g | Sodium: 272mg | Potassium: 667mg | Fiber: 5g | Sugar: 6g | Vitamin A: 247IU | Vitamin C: 73mg | Calcium: 60mg | Iron: 2mg
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    Hi!, I'm Sally, a professionally trained chef and health coach. Join me in living and cooking gluten-free for your best life ever!

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