Creamy spiced cauliflower soup

Creamy spiced cauliflower soup. Gluten free, dairy free, grain free, vegetarian and clean.

Today’s recipe is full of simple but very healthy ingredients that will satisfy your taste buds and warm you up. The nutrient star ingredient I want to talk about today is a spice called turmeric.


Photo courtesy of Authority Nutrition



Photo courtesy of



Long used in Indian and Chinese medicine, turmeric is a powerful anti inflammatory used to treat a multitude of conditions including depression. Turmeric contains a compound called curcumin which is responsible for its powerful abilities. Note that adding pepper to a meal containing turmeric will increase the absorption and potency of curcumin by up to 2000 % so get cracking on that pepper! .

Numerous studies have been carried out on turmeric and it has proven to be quite the superstar. The World Health Organisation states that the cancer rates in India (where this spice is used extensively in cooking) is much lower than countries like the US and Australia. It’s also proven to be as effective as anti inflammatory drugs but without the side effects.

Bottom line – we all should be eating more turmeric. With Winter upon us and plenty of rainy days (especially today in Sydney), now is a great time to start so rug up, put on a DVD and enjoy a hot, steaming bowl of my creamy spiced cauliflower soup!


creamy cauliflower soup 3



Why this is so good for you

Cauliflower helps prevent cancers such as bladder, breast, colon, prostate and ovarian cancer; helps prevent arthritis, obesity, diabetes, inflammatory bowel disease, reduces the risk of stomach ulcers, protects against cardiovascular disease, prevents stroke, prevents liver failure, detoxes the body, prevents bacterial overgrowth of Helicobacter pylori and helps prevent type 2 diabetes.
Potato lowers blood pressure, supports a healthy digestive system, protects against colon cancer, helps lower bad cholesterol, helps provide relief from rheumatism and helps reduce inflammation.
Onions strengthen the immune system, help regulate blood sugar, reduce inflammation, help prevent cancer and reduce the risk of gastric ulcers.
Garlic has antibacterial, antiviral, antifungal and antioxidant properties, supports the circulatory, digestive and immune systems, helps lower blood pressure, assists in detoxification, prevents formation of blood clots, reduces blood pressure, helps with asthma, regulates blood sugar levels in diabetics and lower the risk of most types of cancer.
Ginger inhibits inflammation, helps relieve pain, relieves nausea, boosts immunity, reduces risk of heart attack, helps prevent and treat fatty liver disease and helps relieve gastrointestinal irritation.
Turmeric helps prevent cancer, (especially in the digestive system) can reduce the growth of cancerous cells (especially prostate cancer when combined with cauliflower),  lowers the risk of heart disease, heart attacks and stroke,  prevents and treats Alzheimer’s disease, relieves rheumatoid arthritis, helps treat depression, helps delay ageing, is anti-inflammatory, helps reduce the severity of colds and flu, reduces symptoms of indigestion (bloating and gas), assists in weight loss, controls diabetes, reduces bad cholesterol levels, increases immune strength, heals wounds, helps treat psoriasis and other inflammatory skin conditions, detoxifies the liver and  is a natural pain killer,
Cumin helps asthmatics, diabetics, helps fight cancer, aids digestion, helps relieve constipation, helps relieve insomnia, helps fight viral infections, boosts the immune system, helps fight anemia, promotes healthy, beautiful skin and helps remove toxins from the body.
Chillies fight sinus congestion, aid digestion, help relieve migraines, muscle, joint and nerve pain, control blood pressure and aid inmetabolism for weight loss.



Have a wonderful Sunday.

Love Tash x


Creamy spiced cauliflower soup

Yield: Serves 4


  • Coconut oil, for frying
  • 1 onion, chopped
  • 2 tablespoons finely chopped fresh ginger
  • 2 large, long red chillies, deseeded and finely chopped (I left the seeds in one of them so I could have some heat)
  • 4 cloves garlic, crushed
  • 1 heaped tablespoon ground cumin
  • 2 teaspoons ground coriander
  • 3 flat teaspoons ground turmeric
  • 1 medium - large head of cauliflower
  • 1 large potato, chopped
  • 1 litre organic, gluten free vegetable stock
  • Generous grind of cracked black pepper
  • Freshly ground sea salt
  • 1/2 cup chopped fresh coriander leaves or flat leaf parsley


  1. Melt coconut oil on medium low heat in a large saucepan.
  2. Add onion, ginger and chilli. Fry till onion is soft and translucent.
  3. Add garlic and spices, cook for 1 - 2 minutes.
  4. Break cauliflower into florets and add into the pot along with the potato and stock.
  5. Cover and simmer till potato and cauliflower are tender.
  6. Puree mixture in pan with a stick blender or alternatively, transfer soup, in batches, into a blender. Blitz until smooth and creamy.
  7. Season with plenty of cracked black pepper and if it needs it, some freshly ground sea salt or Himalayan salt.
  8. Stir through the coriander leaves.


* To make this paleo friendly, replace the potato with a small - medium sweet potato.

6 thoughts on “Creamy spiced cauliflower soup

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  1. […] you’re after a vegetarian soup recipe, try my creamy spiced cauliflower soup. It’s warming and nourishing and is a favourite of my blog […]

  2. I made this last night and love it! was so simple! thank you tash!! and happy birthday! 😀 love jazz xx

  3. del Hardy|

    absolutelty beautiful soup! It was a hit with the family.
    I am making it again tonight!

    1. The Pantry Of Eden|

      Hi Del. Wonderful to hear from you!
      I’m thrilled you like it so much.
      Wayne and Sheree have both given it a massive thumbs up on facebook!

  4. Marcus LUEDI|

    Hi Natasha,
    Your picture about the soup looks fabulous, and I believe, tastes even better. I totally agree that we should eat more turmeric. I cook all the time with turmeric, as it is great for the brain as well.
    I wish I could just have that cauliflower soup right now, it looks sooooo inviting. You have done again a great job. Congratulations. Dad xox

    1. The Pantry Of Eden|

      Thank you very much dad! I’m glad you cook with turmeric so much!

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