A delicious creamy, dairy free soup soothing and warming with a little spicy kick from the addition of garlic and chilli. Including a little turmeric is an easy way of increasing your intake of the anti-inflammatory compound curcumin. A wonderful comforting soup which can be prepared in advance and reheated until needed.

Creamy Cauliflower Chilli Soup


Difficulty – Easy

Time – 10 minutes preparation, 20 minutes cooking time

Serves – 4

What’s good about it?

This is a fabulous way to cram in more cruciferous vegetables into your diet. The cruciferous family is known for its cancer fighting properties. Cauliflower is anti-inflammatory and antioxidant-rich, and may boost both your heart and brain health. It also contains a surprisingly high level of vitamin K for bone health. Using coconut milk in a soup is a simple way to create a creamy, dairy free soup and provides healthy fats too


  1. Heat the oil in a large pan over a medium heat and sauté the onions, garlic, chillies and turmeric for 5 minutes.
  2. Add the cauliflower florets and stir to coat in the oil.
  3. Pour in the beans, coconut milk, stock and tamari. Bring to the boil then lower the heat and simmer gently for 15 minutes until the cauliflower is soft.
  4. Blend the soup in a blender or use a hand-held stick blender until smooth and creamy.
  5. Divide soup into bowls and sprinkle with chopped coriander leaves to serve.

Nutritional Analysis per serving Calories 283kcal, Protein 7.3g, Carbohydrates 15.5g, Total Fat 20g

Did you Know?

Blending a handful of nuts or seeds into soups not only creates a wonderful creamy texture to soups but also provides additional protein and healthy fats. Try some of my other great soup recipes including my Broccoli, fennel and pear soupThai chicken soup and Roasted Butternut Squash and ginger soup

1tbsp olive oil

1 onion, finely chopped

1 red chilli, diced and seeds removed

3 cloves garlic, roughly chopped

½ tsp ground turmeric

1 can butterbeans, drained

1 large head of cauliflower, cut into florets

400ml/14floz can coconut milk

400ml vegetable stock

2tsp tamari soy sauce

Ground black pepper

Handful of chopped coriander leaves