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    Home » Soups, Stews and Curries » Spicy Cauliflower Soup

    Jul 24, 2020

    Spicy Cauliflower Soup

    Published on Jul 24, 2020. Updated on Oct 21, 2020. By Tayo. This post may contain affiliate links. See Disclosure. 16 Comments

    Jump to Recipe
    pinterest cauliflower soup

    Spicy cauliflower soup is the definition of pure comfort food. It is rich, creamy, and has just the right amount of heat to warm you up and make you feel cozy!

    keto cauliflower soup with bacon and cilantro

    This gluten-free and dairy-free, spicy cauliflower soup is great for any time of the year. It is soothing, comforting, and bursting with flavor.

    The mixture of spices provides just the right amount of warmth and you can make it more or less spicy according to your preference.

    This soup is a hit with my family, and the first time they tasted it, no one could tell it was made from cauliflower. It is that good!

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    Ingredients used

    Spicy cauliflower soup ingredient collage
    • Vegetables: Cauliflower, onions, garlic, and cilantro (optional). You can use fresh or frozen cauliflower florets.
    • Bacon: Bacon is used as the topping, but you can omit the bacon for a vegan option.
    • Broth: This adds an extra dimension of flavor, but you can substitute with water if you have none. If you do this, you will need to increase the spices used.
    • Coconut milk: Full-fat coconut milk is best. Make sure you go for the thick coconut milk sold in cans, like Thai Kitchen or Goya coconut milk, and not the one sold in the refrigerated section. The richness of the canned coconut milk is what makes this spicy cauliflower soup thick and creamy.
    • Olive oil: used to sauté the vegetables.
    • Spices: smoked paprika, cayenne pepper, salt, black pepper, cumin.
    • Coconut aminos: for extra flavor!

    How to make this recipe

    I make this spicy cauliflower soup in the instant pot for convenience, but it can also be done on the stovetop or on the slow cooker. 

    1. Prepare the vegetables by chopping the onions and mincing the garlic. If you are using fresh cauliflower, cut them into medium-sized florets. Turn the instant pot to sauté mode. Add the chopped onions and minced garlic, and sauté till translucent.
    2. Add the cauliflower, broth, coconut milk, paprika, cayenne pepper, salt, black pepper, coconut aminos, and cumin. 
    3. If you're not sure you'll be able to handle the pepper, start with ½ teaspoon of cayenne pepper. You can always add more at the end if you wish. If you use water instead of broth, add more salt and black pepper.
    4. Turn the instant pot to manual mode and cook on high pressure for 10 minutes. If you use frozen cauliflower florets, the instant pot might take a few more minutes to come to pressure.
    5. While waiting, fry the bacon on medium heat on a separate pan. Cut it into pieces when done and set aside. After 10 minutes, quick-release the instant pot and turn it off when done. Quick-release just means turning the venting knob from 'sealing' to 'venting'. 
    6. Blend the cauliflower using an immersion blender. Or you can pour it into a blender or food processor and blend it till smooth. Taste and adjust seasoning. Add more salt or pepper if you wish. The soup will thicken some more on its own.

    Add the bacon and cilantro, or any other garnish, and serve!

    how to make cauliflower soup
    blending cauliflower soup with an immersion blender

    Some extra toppings you can also add are:

    • Cheese
    • Roasted cauliflower
    • More bacon
    • Parsley
    • Pepper flakes
    • Chives
    • Scallions
    • Broccoli - for a yummy vegetable soup medley!

    This recipe makes 6 servings with 6 net carbs each. Each serving is about one cup.

    gluten free and low carb spicy caulifower soup

    Can I make spicy cauliflower soup on the stovetop?

    Follow the steps above, but instead of cooking in the instant pot, cook on the stove for 10 -12 minutes or until the cauliflower is soft.

    Blend using an immersion blender or food processor.

    SPICY CAULIFLOWER SOUP Story

    Can I make this cauliflower soup in a slow cooker?

    Yes, you can! The steps are basically the same, except you cook the cauliflower soup in a slow cooker for 3 hours or until the cauliflower florets are tender.

    Then blend using an immersion blender or food processor.

    Does cauliflower soup freeze well?

    Yes, you can freeze this cauliflower soup in an airtight container. When you are ready to eat it, let it thaw in the fridge overnight and then warm it the next day on the stovetop.

    two bowls of low carb keto cauliflower soup with bacon

    How do you thicken up cauliflower soup?

    Cauliflower soup will thicken a bit during the cooling process, which is important to remember. However, you can also continue to let your soup simmer, uncovered, to allow some of the excess liquid to evaporate. 

    If you feel you added too much liquid or you want it thicker, you can make a slurry to thicken it. Mix 1 tablespoon of arrowroot powder with 2 tablespoons of water, and then pour it into the soup and let it simmer for a few more minutes.

    Helpful Tips

    You can use frozen cauliflower for convenience, but the instant pot will take a few more minutes to come to pressure.

    You can fry the bacon in the beginning instead and use the bacon grease to sauté the vegetables.

    If you do not have broth on hand, use water but increase the salt and pepper added.

    To make it less spicy, use ½ teaspoon of cayenne pepper or omit it altogether.

    To make it thinner, add some more broth, about ½ cup at a time till it reaches your desired consistency.

    cauliflower soup made with cayenne pepper, paprika and cumin

    Try these other delicious, keto soups!

    Instant Pot Spicy Pumpkin Soup

    Vegetable Beef Soup with Cabbage

    Fish Pepper Soup

    Cow Foot Soup

    Spicy Mussel Soup

    google image for keto cauliflower soup

    Spicy Cauliflower Soup

    Spicy cauliflower soup is the definition of pure comfort food. It is rich, creamy, and has just the right amount of heat to warm you up and make you feel cozy!
    5 from 9 votes
    Print Pin Share on Facebook Rate
    Course: Soups & Stews
    Cuisine: American
    Prep Time: 5 minutes
    Cook Time: 25 minutes
    Total Time: 30 minutes
    Servings: 6
    Calories: 206kcal
    Author: Tayo Oredola
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    Ingredients

    • 1 cauliflower cut into medium-sized florets
    • 6 bacon strips
    • 2 tablespoon olive oil
    • 1 can coconut milk
    • 2 cups broth or water
    • 1 onion chopped
    • 2 garlic cloves minced
    • 2 tablespoon coconut aminos
    • 1 teaspoon smoked paprika
    • 1 teaspoon cayenne pepper
    • 1 teaspoon salt
    • ½ teaspoon black pepper
    • ¼ teaspoon cumin
    • cilantro optional to garnish

    Instructions

    Make in the instant pot

    • Turn the instant pot to saute mode.
    • Add the chopped onions and minced garlic, and saute till translucent.
    • Add the cauliflower, broth, coconut milk, paprika, cayenne pepper, salt, black pepper, coconut aminos, and cumin.
    • Turn the instant pot to manual mode and cook on high pressure for 10 minutes.
    • While waiting, fry the bacon on medium heat on a separate pan.
    • Cut it into pieces when done and set aside.
    • After 10 minutes, quick-release the instant pot and turn it off when done.
    • Puree the cauliflower using an immersion blender.
    • Alternatively, pour it into a blender or food processor and blend till smooth.
    • Taste and adjust seasoning.
    • Add the bacon and cilantro and serve.

    Make it on the stovetop

    • Follow the steps above, but instead of cooking in the instant pot, cook on the stove for 10 -12 minutes or until the cauliflower florets are soft and tender.
    • Blend using an immersion blender.

    Make it in the slow cooker (crockpot)

    • Follow the steps above, but cook in the crockpot for 3 hours or until the cauliflower florets are soft and tender.
    • Blend using an immersion blender.

    Notes

    This recipe makes 6 servings with 6 net carbs each. Each serving is about one cup.
    • You can use frozen cauliflower for convenience, but the instant pot will take a few more minutes to come to pressure.
    • If you do not have broth, use water but increase the salt and pepper added.
    • To make it less spicy, use ½ teaspoon of cayenne pepper or omit it altogether.
    • To make it thinner, add some more broth, about ½ cup at a time till it reaches your desired consistency.

    Nutrition

    Calories: 206kcal | Carbohydrates: 8g | Protein: 5g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 562mg | Potassium: 336mg | Fiber: 2g | Sugar: 2g | Vitamin A: 125IU | Vitamin C: 47mg | Calcium: 23mg | Iron: 1mg
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    Tried this Recipe? Let me know!tag @lowcarbafrica on Instagram and please leave a comment below

    More Keto Soups, Curries and Stews

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    Reader Interactions

    Comments

    1. Christine says

      January 12, 2022 at 4:43 am

      5 stars
      Hi Tayo,
      It was minus 21 yesterday in Toronto, and this soup was very much appreciated. It was very flavorful, rich and creamy. I made it using my Instantpot...so easy! Thank you for this awesome recipe! I'll definitely make this soup again.

      Reply
      • Tayo says

        January 13, 2022 at 6:03 pm

        It's so perfect for the cold weather. I'm glad you enjoyed the soup, Christine!

        Reply
    2. Nancy says

      October 17, 2021 at 10:14 am

      Was so looking forward to this soup but didn’t realize I was out of cayenne pepper. The soup was good but I was missing the spice, so I ended up adding some Buffalo sauce to it - delish! Am looking forward to making it making it with cayenne next time but if anyone is looking for a variation, the Buffalo was good, too. Thanks for a great recipe!!!

      Reply
      • Tayo says

        October 17, 2021 at 1:28 pm

        Thanks for the feedback, Nancy! I'm glad the buffalo sauce worked for you. I hope you enjoy the more spicy version when you make it 🙂

        Reply
    3. Cheryl says

      December 28, 2020 at 9:51 am

      5 stars
      I am obsessed with this soup. I make it every week and have switched to light coconut milk with no noticeable difference. I use the biggest cauliflower I can find, and if they are tiny, I will use 2 heads. I also now use pre-diced pancetta (Trader Joe's) and fry it up as the topping. SO DELICIOUS. Every week I say I'm going to try a new soup, but I just crave this one. Thank you so much!

      Reply
      • Tayo says

        December 28, 2020 at 4:08 pm

        I'm so glad you enjoy this soup, Cheryl! Topping up with pancetta sounds amazingly delicious!

        Reply
    4. Joleen says

      December 10, 2020 at 8:50 am

      This is probably one of the best soups I've ever made! It's Creamy, it's flavorful, it's very easy to make! It's definitely spicy so if you don't like spicy you'll want to watch the cayenne pepper! But yum! I'll definitely make this again!

      Reply
      • Tayo says

        December 10, 2020 at 2:39 pm

        Thank you so much for your wonderful review, Joleen! I agree, this soup is a keeper!

        Reply
    5. Debbie says

      December 07, 2020 at 12:49 pm

      5 stars
      I made this for lunch today, It was quick and easy. I used frozen cauliflower and half the cayenne (because I’m a wimp, lol). It was very good. I’ll definitely be making this again! Thank you!!

      Reply
      • Tayo says

        December 08, 2020 at 10:53 am

        I'm so glad you enjoyed it, Debbie. It's a keeper for sure!

        Reply
    6. Karen says

      September 18, 2020 at 2:55 pm

      5 stars
      I used frozen cauliflower and it was delicious!! Only took 10 minutes! Really satisfying especially with the bacon and some cheese added. Will try again adding some crabmeat...mmmmmmm!!

      Reply
      • Tayo says

        September 19, 2020 at 5:10 pm

        Thanks for the feedback, Karen! Frozen cauliflower can be such a huge timesaver. And the addition of crabmeat...delish!

        Reply
    7. Naomi says

      August 14, 2020 at 8:58 pm

      Had this for dinner tonight and it was perfect!
      Thanks Tayo

      Reply
      • Tayo says

        August 15, 2020 at 4:46 pm

        Thank you so much for the feedback, Naomi!

        Reply
    8. Katherine says

      July 30, 2020 at 6:49 pm

      5 stars
      Soup was delicious. Perfect amount of heat and flavor. The bacon and cilantro hits the spot. Definitely will be making it again soon. Thanks for the recipe!

      Reply
      • Tayo says

        July 31, 2020 at 11:45 am

        Thank you for the feedback, Katherine. I am so thrilled you enjoyed it!

        Reply

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