Cauliflower + Zucchini Soup

Rich, creamy, and full of flavor, this cauliflower soup recipe is perfect for as an Autumn Soup.

With just a few ingredients, this soup is quick and easy to pull together but doesn't skimp on flavour or nourishing comfort vibes.

A key ingredient for this soup is Tumeric. I like to use fresh and grate it with a microplane.

Tumeric is a powerhouse of antioxidants - in the cooler months with Cold + Flu season on our doorsteps, it is a great way to pack that extra punch of nourishing vitamin support via Curcumin for our bodies.

Supplementation with curcumin reliably reduces markers of inflammation and increases the levels of endogenous antioxidants in the body. More research is needed on curcumin for many areas of health, but the available research supports small to moderate improvements in the symptoms of depression and anxiety and in pain and function in osteoarthritis.

However, if taken just on it's own, it's bioavailability for absorption is not very great, this is why it is almost always taken with Black Pepper because pepper has source of piperine, a molecule that does not do much on its own but can inhibit enzymes that would attack other molecules. Due to this, it is ingested alongside some supplements to increase their absorption rates.

Cauliflower is in season from Spring to Autumn so it makes a great option for soups at the moment. It has a really great nutrient profile, is low in carbohydrates and high in fiber. It also makes a delightful creamy soup without dairy or cheese added (I eat dairy free so I am always on the look out for that creamy factor with these sort of comfort foods). Zucchini is in season from Spring to Autumn. Buying it in season is not only budget friendly, you will have the best nutrients from Zucchini grown from your local farmers market. Zucchini is another vegetable that is packed with nutrients and antioxidants. A great source of Vitamin A , C + B6, as well as fiber.

Ginger is loaded with antioxidants, compounds that prevent stress and damage to your body's DNA. They may help your body fight off chronic diseases like high blood pressure, heart disease, and diseases of the lungs, plus promote healthy aging. Plus it adds a delicious zing flavour to this soup!

Garlic + Onion add an extra layer of flavour as well as nutrient dense health properties for cold and flu season!

Ingredient List

  • 1 tbsp olive oil

  • 1 large sweet onion, diced

  • 1 large clove of garlic, minced + allow it to rest for 10 minutes prior to putting in the pot (allowing it to rest releases its best potential for nutrients)

  • 2 lbs zucchini, diced

  • 2 lbs fresh cauliflower, diced

  • 1-inch piece of fresh ginger, minced or grated

  • 1 tsp turmeric (I like to use fresh but you can use dried - the colour of soup will be more intense if you use dried)

  • 1 tsp salt

  • ⅛ tsp black pepper (or to taste)

  • 6 cups vegetable broth or water (I use just water in mine and find that the rest of the soups flavours shine through, plus I haven't found a soup stock that is without some form of additive -- MSG is hidden as yeast extract).

  • ½ of a 13.5oz can full-fat coconut milk (This gives an extra creamy addition plus it is good fats!)


  1. Heat the olive oil in a large soup pot. Add the onion and saute over medium heat for 3-5 minutes, or until translucent

  2. Add in the garlic and stir

  3. Add the zucchini, cauliflower, ginger, turmeric, salt and pepper, and continue cooking for 2-3 more minutes, stirring often. Add the broth or water, bring to a boil, reduce heat and simmer, covered, for about 20 minutes, or until the cauliflower is tender. Let it cool slightly

  4. Transfer to a blender, or use an immersion blender and blend until smooth.

  5. Add coconut milk, mix well.

  6. Serve hot and garnish with desired garnishes. See note for ideas.

Garnish Note: Try garnishing with one or all of the following: -Fresh Parsley -Fresh Basil

-Spring onion / green onion

-toasted pepitas or sunflower seeds

Resources: Curcumin

Black Pepper



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