Curry Cauliflower Soup

Jennifer Shun is the parent of a type 1 diabetic teen and is the author of For Good Measure, which features low-carb, farm-to-table California cuisine — a resource with specific ingredient lists and nutritional data geared to people living with diabetes. Click here for the original recipe and notes.


Before you begin, please note you will need an immersion blender or processor for this recipe.


  • 1 tablespoon olive oil
  • 1 cup yellow onion, rough chopped
  • 2 teaspoons garlic, minced
  • 2 teaspoons curry powder
  • ½ teaspoon black pepper
  • ¼ teaspoon turmeric
  • 4 cups cauliflower, cored & rough chopped
  • 4 cups low sodium vegetable stock
  • 2 teaspoons salt
  • ¼ cup cilantro, chopped
  • ¼ cup scallions, chopped


  1. On medium heat, warm olive oil in a Dutch oven.
  2. Add onion, cooking until soft, about ten minutes.
  3. Add garlic, stir until fragrant, about one minute.
  4. Add spices, stir until fragrant, about one minute.
  5. Add cauliflower, vegetable stock & salt, stir to combine.
  6. Bring to a boil. Cover and reduce heat to low, simmering for 30 minutes.
  7. Puree soup, preserving some texture, using an immersion blender or processor. Top with cilantro & scallions and serve.

Naturally low-carb & gluten-free


Nutritional Info per Serving (1 cup):

Calories: 61, Fat: 2g, Carbs: 9g, Fiber: 2g, Sugars: 3g, Protein: 1g

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    It doesn’t apply to this recipe, but I can’t eat tomatoes. Any suggestions for substitute In Soups, sauces etc?

    • Hi Brynn,
      I can’t eat tomatoes either, and I will often substitute red peppers or jarred roasted red peppers in recipes. It doesn’t work for everything (like chili, spaghetti sauce, etc) but can be a nice substitute in other types of recipes.

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