This Vegan Cauliflower Curry Soup is a comforting, flavorful, and nourishing meal that’s perfect any time of year.
Packed with fiber-rich cauliflower and nutrient-dense spinach, it’s low in saturated fat yet delivers satisfying plant-based protein from coconut milk and spices.
Quick to prepare and naturally creamy without oil, this soup is ideal for busy weeknights, cozy lunches, or make-ahead meal prep.
Vegan Cauliflower Curry Soup
Equipment
- Medium pot, 1
- Measuring cups and spoons
- Knife and cutting board
- Wooden spoon or spatula
- Food scale (optional, for precision)
Ingredients
- 1 cup 160 g red onion, finely diced
- 1 1/2- inch knob fresh ginger peeled and minced (12 g)
- 5 large garlic cloves minced (15 g)
- 1 tablespoon yellow curry powder
- ½ teaspoon garam masala optional
- ¼ cup 60 g tomato paste
- 2 cups 480 g water
- 1 ¼ cups 250 g canned lite coconut milk, well-shaken
- 1 teaspoon salt
- 1 tablespoon 20 g pure maple syrup
- 1 pound 454 g frozen cauliflower florets
- 3 large handfuls 100 g fresh spinach
- Toasted slivered almonds for garnish (optional)
- Lemon juice for garnish (optional)
Instructions
- Prep the Ingredients: Before you begin cooking, make sure all your ingredients are ready. Finely dice the red onion, peel and mince the fresh ginger, and chop or mince the garlic cloves. If using frozen cauliflower, measure out the florets, and wash and roughly chop your spinach if needed. Having everything prepped ensures the cooking process is smooth and stress-free.
- Sauté the Aromatics: Place a medium-sized pot over medium heat and add about 1/4 cup (60 g) of water. Once it begins to simmer gently, add the diced onion and minced ginger. Stir frequently, allowing the onions to soften and the ginger to release its aromatic oils. Cook for approximately 5–8 minutes, adding small splashes of water as needed to prevent sticking or burning. This step builds a fragrant base for the soup.
- Add the Garlic: Once the onions are tender and slightly translucent, add the minced garlic to the pot. Stir continuously for 2–3 minutes, making sure the garlic doesn’t brown or burn. This gentle cooking intensifies the flavor and ensures a smooth, well-rounded aromatic foundation for the curry.
- Toast the Spices: Sprinkle in the yellow curry powder and optional garam masala. Stir constantly for about 30 seconds to 1 minute, allowing the spices to bloom. This step releases the essential oils from the spices, giving the soup its deep, layered flavor. You should start to smell a warm, fragrant aroma—this is a sign the spices are fully activated.
- Incorporate the Tomato Paste: Add the tomato paste to the pot, stirring for another 30 seconds. The paste will combine with the aromatics and spices, forming a thick, flavorful base. Stir constantly to prevent it from sticking to the bottom of the pan. This creates a rich foundation that will give the soup depth and complexity.
- Add Liquid and Seasonings: Pour in 2 cups (480 g) of water, followed by 1 1/4 cups (250 g) of well-shaken lite coconut milk. Stir thoroughly to dissolve the tomato paste completely, scraping the bottom of the pot to loosen any browned bits. Add 1 teaspoon of salt and 1 tablespoon (20 g) of maple syrup, which balances the flavors with a hint of sweetness. This creates the flavorful, creamy broth that will cook the vegetables perfectly.
- Cook the Cauliflower: Add the frozen cauliflower florets to the pot, stirring gently to coat them evenly in the spiced coconut broth. Bring the mixture to a high boil, then cover the pot and reduce the heat to medium-low. Simmer for 10–15 minutes, or until the cauliflower is tender when pierced with a fork. This ensures the cauliflower absorbs the flavors of the broth while maintaining its texture.
- Wilt the Spinach: Once the cauliflower is tender, add the fresh spinach in batches, stirring continuously to help it wilt evenly. Cook for an additional 3–5 minutes until the spinach is tender and fully incorporated. The bright green color of the spinach adds freshness and nutrition to the soup.
- Rest and Thicken: Turn off the heat and allow the soup to sit for about 10 minutes. This resting period helps the flavors meld together and allows the soup to thicken slightly, achieving the perfect, creamy consistency. Taste the soup at this stage and adjust with additional salt or a squeeze of fresh lemon juice if desired.
- Serve and Garnish: Ladle the soup into bowls and garnish with toasted slivered almonds for added texture and a squeeze of lemon for brightness, if desired. This soup can be enjoyed immediately or stored in the refrigerator overnight—flavors develop even more after sitting, making it an excellent make-ahead meal.
Notes
- Use fresh aromatics: Fresh ginger and garlic provide a bright, bold flavor that dried alternatives can’t replicate.
- Coconut milk matters: Choose a creamy, high-quality “lite” coconut milk for a rich texture without extra oil. Brands like Thai Kitchen or Sprouts work best.
- Stir and watch: When sautéing onions and spices, keep stirring to prevent burning and ensure even flavor development.
- Frozen cauliflower is convenient: Using frozen florets saves prep time and cooks evenly in the soup.
- Adjust sweetness and salt: Maple syrup balances acidity from the tomato paste, and a pinch more salt can be added at the end for perfect seasoning.
Chef’s Secrets For Deep Flavor
The secret to this soup’s irresistible depth lies in layering flavors.
Start by gently cooking the onions and ginger in a little water rather than oil, which allows the aromatics to soften without overwhelming richness.
Toasting the spices briefly ensures their essential oils release, creating a fragrant base.
Allowing the soup to rest after cooking gives the cauliflower time to absorb flavors, thickening the broth naturally.
Optional additions like a squeeze of lemon juice or toasted almonds elevate both aroma and texture, making the soup feel gourmet with minimal effort.
Serving Suggestions To Impress Guests
This soup shines served hot in a cozy bowl, garnished with a few toasted slivered almonds for crunch and a drizzle of fresh lemon juice for brightness.
Pair it with a side of warm whole-grain bread, lightly spiced roasted chickpeas, or a simple quinoa salad for a balanced, nutrient-rich meal.
For a heartier option, swirl in a spoonful of cashew cream or coconut yogurt just before serving.
It also works beautifully as a starter for dinner parties or as a satisfying solo lunch.
Storage Tips For Easy Meal Prep
This soup stores exceptionally well. Refrigerate in an airtight container for up to 4–5 days; the flavors deepen over time, making leftovers even more delicious.
For longer storage, freeze in portioned containers for up to 3 months.
When reheating, gently warm on the stove or in a microwave, adding a splash of water or coconut milk to restore the creamy consistency.
Spinach can sometimes darken in storage—consider adding a handful of fresh greens just before serving for vibrant color.
Frequently Asked Questions
1. Can I use fresh cauliflower instead of frozen?
Yes! Cut the fresh cauliflower into small, uniform florets. Cook until tender, which may take slightly longer than frozen, around 15–20 minutes depending on size.
2. Can I make this soup oil-free and still creamy?
Absolutely! The coconut milk provides natural creaminess without the need for oil. Stirring frequently while cooking ensures the flavors develop fully without added fats.
3. What can I substitute for coconut milk?
If you prefer nut or oat milk, choose a rich, unsweetened variety like Elmhurst almond milk or a creamy oat milk. For added thickness, blend a small handful of soaked cashews into the milk before adding it.
4. Is this soup suitable for meal prep?
Yes! It keeps well in the fridge for 4–5 days and freezes beautifully. Allow it to cool before storing, and reheat gently to maintain texture.
5. How can I adjust the spice level?
The curry powder provides mild heat, but you can increase spiciness with extra curry powder, a pinch of cayenne, or a few chopped fresh chili peppers. Always taste as you go to reach your desired heat level.
