This creamy turmeric cauliflower soup is anti-inflammatory, healing for the gut and so delicious. It's also naturally vegan, packed with protein and simple to make!
In case you can't tell from my recent recipes, but I'm head over heels for turmeric these days! I add it to almost everything and I am seriously loving every minute of it.
Turmeric is an incredible spice that not only adds flavor and color but also has healing properties. The active ingredient in turmeric is curcumin which has been shown to fight inflammatory, as well as promoting joint, heart, and lung health. It's been used in Eastern medicine practices for thousands of years!
And that's exactly why I'm calling this a healing turmeric cauliflower soup. Because it's good for your body and your soul!
What You'll Need to Make This Cauliflower Soup
The base of this soup is mostly veggies which I absolutely love. It helps make this soup really high fiber and since we're also adding in some lentils, we get a bit of protein too.
Here's what you'll need:
- Cauliflower: that you'll want to chop into florets
- Shallot: that can be quartered since we're roasting it
- Garlic: left whole as that is also getting roasted!
- Turmeric: we're giving our veggies a heavy dose of turmeric which will give the soup its gorgeous color and unique flavor
- Cumin: I love pairing cumin with turmeric – it adds something a little unique and is so delicious!
- Red lentils: I chose red lentils since they cook quickly, but you could also use canned beans if you wanted.
- Vegetable broth: just because it's more flavorful than water and we need liquid to blend our soup
- Unsweetened almond milk: a little hint of creaminess! Almond milk isn't rich like coconut milk and doesn't really have a flavor, so it's great in soups. But if you want something that's a bit more full bodied, swap the almond milk with coconut milk!
And then of course we've got some salt and pepper to round out the flavors!
How to Make Turmeric Cauliflower Soup
Making this soup is really easy. You just need one pot – I love my dutch oven for soups – and a little bit of time to let it simmer.
- Roast the veggies: we start by roasting the cauliflower with some garlic, shallots, oil, and spices. This gives the soup a smokier flavor, while also meaningless hands-on time for you. Just chop, toss and roast!
- Let it simmer. Once your veggies are roasted, we start to assemble the soup. Your veggies, red lentils, broth, and non-dairy milk will simmer away until the red lentils are tender.
- Blend it up! I used an immersion blender for this one, but you could totally use your blender or food processor to get a smooth texture.
And in all honesty, you could also just leave it as is if you like chunky, brothier soups. Either way, it would be delicious!
What to Serve with Soup
Pureed soups are my favorite for toppings. I find they need something a little extra on top to make me feel satisfied.
So this time I topped mine with some fresh herbs, some cracked pepper, a spritz of lime, and a drizzle of coconut milk or yogurt. Then I toasted up a slice of my favorite quinoa bread for dunking and ahhh…just delicious!
I've had it for two days straight and am already planning on making another batch this weekend. It's one of those soups that I know I'll keep coming back to because it makes me feel good from the inside out.
My belly is happy, my mind is happy and my soul is happy. Yep, it really is a healing soup!
More Vegan Soup Recipes to Try:
- Healing Cauliflower Holiday Soup
- Roasted Broccoli Chowder
- Quick & Healthy Tomato Bisque
- Vegan White Bean and Mushroom Soup
- Creamy Chili Roasted Pumpkin Soup
- Detox Turmeric Lentil Soup
Healing Turmeric Cauliflower Soup
Ingredients
- 1 medium head of cauliflower chopped
- 1 medium shallot quartered
- 3 - 4 garlic cloves
- 2 tablespoons olive oil
- 1 teaspoon turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 1/2 cup red lentils
- 2 cups vegetable broth
- 2 1/2 cups unsweetened almond milk divided
- Garnishes: fresh herbs cracked pepper, lime, olive oil, etc.
Instructions
- Preheat the oven to 425ºF.
- Add the cauliflower, shallots and garlic to a large mixing bowl. Drizzle with olive oil and spices and toss to combine. Transfer veggies to a baking sheet and roast for 30 minutes, flipping halfway through.
- Once roasted, transfer veggies to a saucepan. Add lentils, broth, and 2 cups of milk, and stir to combine. Bring the mixture to a boil, then cover and reduce to simmer for 20 minutes.
- Remove from heat and blend until smooth. Stir in remaining milk.
- Serve immediately and top with desired garnishes.
Video
Nutrition
Delicious and one recipe I’ll be making throughout the winter. I didn’t have almond milk, so substituted a can of coconut milk and canned lentils. I whorled the cauliflower and half the liquid ingredients in the food processor and topped with fried shallots, cilantro, yogurt, and a slice of lime. This is a beautiful soup you can take in many directions.
DELICIOUS. HEALTHY. HEALING. MAKING IT AGAIN THIS WEEK BUT MAKING MORE.
Delicious. I roasted without oil. Before blending I took out a cup or more of the flowettes. After blinding I returned them to the pot. I use a vegan sour cream on top. Great lunches for a few days.
Can you make this without the lentils?
Sure! That will make the soup less hearty but still delicious
There is a shortage of cauliflower in my area. Can I use other veggies?
Hm, I don’t think so but you could try this recipe that doesn’t have cauliflower Anti-Inflammatory Ginger & Turmeric Carrot Soup
Can I make this in a slow cooker?
It would probably overcook in a slow cooker but if you try it let us know how it turns out!
Hi! Making this for dinner tonight! Could I airfry the veg instead of using the oven?
Ended up making this for dinner (roasted the veg!) This was sooo good and easy. I love how your recipes are always so well structured, easy to follow, and delicious. I really appreciate that the instructions are so well laid out! I do like my soups creamier though, so I skipped the last step of adding a half cup of almond milk. I will add a little less liquid even in the beginning next time – but this was 10/10!
Quick question – how long will this last in the fridge?
At least a week!
just made this today!! amazing, what is the white stuff on your photo for the garnish?
So glad you loved it! I like to top mine with coconut yogurt and fresh herbs 🙂
Could this soup be frozen
Absolutely! It freezes really well 🙂
When you say 187calories, is it per 100 grams
Yes!
Can you substitute oat milk for almond? If so, is it 1:1 with the almond?
Yes and yes!
This was so delicious and so good for you, every single spoon has so many nutrients, the flavors are just right and I had everything in my kitchen to make this! Will try it again! Thanks for sharing.
Ahh thanks! Updated 🙂
Could I use green lentils instead and adjust cooking time?
I think that would work, yep!
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I’m assuming you cook the red lentils first?
You don’t actually 🙂
Made this today. Followed the directions exactly and it turned out wonderful! Thank you!
Awesome!! If you could leave a star rating as well that would really help me out 🙂 xo
Like Margo I would like to know if the sodium count is accurate before I try the recipe.
If you use reduced sodium broth and don’t add salt, it will be much lower.
I made this last night for dinner. We are experiencing extremely cold temps here in the midwest. Soup sounded so good. This was the best recipe! It was thick and creamy with tons of flavor. So easy to make and made great lunch today! It was very comforting on a cold day! Followed recipe exactly and came out perfect.
I’m so glad you enjoyed it!! Stay warm!! xo
in your cauliflower healing soup where does the high salt content come from Does not seem like sodium would be 975 ouch me blood pressure
Really hoping to meal prep this for next week! I’m wondering if you know about how many cups it makes per serving? I know it makes four total servings, but just want to be sure I divide it correctly! Thank you!
Can you use fresh turmeric? Or is it better to use dry
I think fresh will work! You’ll have to use a bit more, but it would still be delicious 🙂
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This recipe is delicious! I was so happy to find it. I recently had to get braces and can’t eat so many crunchy, chunky foods, so am making lots of soups. Thanks for a tasty, satisfying meal!
I’m SOOO happy you enjoyed it!!
Hi! Do you think using different lentils would matter? Thanks!
You could use another variety, but it will affect cooking times 🙂
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Can you use regular milk? That’s all my kids like.
Yes, absolutely!
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Its so good! This is my third time cooking it and ive used 2 massive cauli heads and extra of all other ingredients as to have plenty on the freezer as it dissappears way to quick otherwise! Freezes well.
Thanks heaps
Amazing! I’m so glad you’ve been enjoying it 🙂 xox
Have you (or anyone) tried freezing this soup? Seems like it might work, but I want to know if anyone has real results.
Sounds like it will be fantastic.
I think it would be totally fine!
Hi! This recipe looks amazing. Is it ok to substitute the Unsweetened Almondmilk Cashewmilk Blend for just Almond milk? I can’t seem to find it since I live in a very small town. Thank you!
Just traditional almondmilk will work 🙂 Or any other non-dairy milk that you can find! xo
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When you say toss in some fresh herbs – which herbs are you referring to?
I like cilantro and parsley!
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This is awesome, I got this recipe mixed with something else I was making at the same time and added 1tsp of Cayenne too!! I like my food spicy, so this was awesome. I’m planning on having it for lunch tomorrow
Yes!! I love spicy food and I bet the cayenne was amazing 🙂
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Very tasty! I tend to like very flavorful, so I did add more tumeric, cumin, and a little cayenne at the end. And the optional lime is NOT optional, it is a MUST. The lime just adds such a great kick of flavor to it! We pairs it with a good sourdough toast. Great recipe, will definitely make again!
(This is coming from a meat eater 🙂 )
YUMMY! So glad you amped up the spices, the more flavor the better in my book! 😉
Still making, loving, and sharing this soup! It’s one of our absolute favorites! I haven’t served it to a person who hasn’t loved it either 🙂
I will be making this for dinner tomorrow night. I will be using fresh turmeric. Hope it works out okay. Sounds so yummers.
Can’t wait to hear what you think, Melissa!
This soup is wonderful!! I could not find the Almondmilk Cashewblend milk, but I did find Silk’s Cashewmilk with a touch of Almond; it worked just fine. My veggies did not burn at 30 minutes, but they were quite roasted. I’m looking forward to eating the rest! Thanks for the delicious recipe.
I’m so glad you enjoyed it, Connie!
A yummy delicious and healthy meal =)
My daughter’s and I love the intricate taste 😉
Yum! I’m thrilled to hear it 🙂
Really liked this soup. Next time I will try chicken stock since I am not a vegetarian. Very satisfying like a cream soup. I roasted the cauliflower, shallot and garlic for only 20 minutes,At 30 it would burn.
Also added a pinch of cayenne and used 30 calorie unsweetened almond milk. Definitely would make again, very easy and quick
Yum! The cayenne is genius 🙂 And yes, chicken stock would certainly give it a different flavor!
Can you substitute vegetable broth for chicken broth or could you just skip it altogether? Not sure I would like it with vegetable broth?
It will definitely work with chicken broth! 🙂
This was so good! Added a little coconut oil. Yum!
YUM!! xo
Made this tonight for supper. Hubby agrees that it is a keeper! Partnered with a nice salad and fresh fruit.
Sounds like a fabulous (and healthy!) meal 🙂 xo
Sounds good, I love soup. I am not going to roast, – it is too hot hee to turn on the oven. I plan the make the recipe in my Kambrook soup pot, and then eat it cold. Could you please tell me of your formal qualifications. I am 80 yrs old, and some of your ideas are a bit too advanced for my poor old brain. Happy New Year.
Awesome!