Cauliflower Soup is a creamy, comforting vegetarian soup. I am sharing a vegan and gluten-free cauliflower soup recipe worth bookmarking.
If you ever ask me about my favourite vegetables, cauliflower will be in the TOP 5. I thought it was about time I brought a delicious cauliflower soup to your radar!
Beautifully creamy with an elegant, near pure-white colour, it is also low-carb. Cauliflower Soup is perfect as a something-different first course for a dinner party or a cosy midweek dinner. It’s so versatile!
It has a texture like potato soup when cooked, with a slightly more fibrous quality. Think of it as a low-carb, healthier potato soup version.
More Reasons To LOVE Cauliflower Soup
- wholesome and fulfilling
- has no flour or cheese
- easy one-pot recipe
- gluten and nut free
- vegan soup
Ingredients Required
- Cauliflower: For making a healthy soup, I prefer using fresh, blemish-free cauliflower florets rather than frozen ones. If you are using frozen florets, thaw them as per packet instructions before making the soup.
- Potato: Use starchy or all-rounders for making soup. They make the soup creamy, luscious, and thick.
- Leek: They give a delicious sweetness and aroma to cauliflower soup. Substitute it with spring onion if you cannot get leek.
- Stock – I choose vegetable broth because it has more depth of flavour than plain water.
- Coconut Milk is optional . This cauliflower soup is still thick and creamy even without it; coconut milk adds a delicious mouthfeel.
- Other Ingredients: Olive Oil, Garlic, Red Onion, Salt, Thyme, Black Pepper
How To Make Cauliflower Soup
You can also make this soup in an instant pot using the pressure cook mode. It takes less than 10 minutes to prepare, including the saute time.
Step 1: Start by heating olive oil in a casserole or stockpot. Add garlic, thyme, leek, and onion. Saute them over low heat to release the flavour—no need to brown garlic or onion. They should become translucent.
Step 2: Add cauliflower, potato, and saute them for a minute.
Step 3: Add warm vegetable stock, season with salt and pepper. Stir to combine. Cover your stockpot and allow the soup to simmer over low heat for 20 minutes or until the vegetables are tender and ready to blend ( the softer they are, the less blending we have to do = better soup texture ).
Step 4: Add a splash of coconut milk. Blend the soup using a stick blender until creamy. Add chopped herbs like parsley, cilantro, or green onion. Simmer for 5 minutes.
Cauliflower Soup is ready to serve. I like mine with a drizzle of chilli oil topped with bits of crispy, fried garlic. Add crispy fried bread croutons or any infused herb oil on top to make your soup EXTRA-flavoursome.
My Tried and True Tips
Trim the root off the leek. Take a peek and if you can see dirt in the layers, then split the leek in half and separate all the layers, wash them well, and then slice.
Do not puree soup for too long! Only puree it until it is just smooth. The reason is that excessive churning of potato can cause it to turn gluey. Use a heat-resistant stick blender – you can control the pureeing better.
Simmer Soup until vegetables are very soft and almost falling apart.
If the soup seems too thick after pureeing, add ¼ cup to ⅓ cup of hot vegetable stock and simmer for 5 – 6 minutes to get the desired consistency.
More Soup Recipes
- Barley Soup
- Green Pea Soup
- Minestrone Soup
- Vegetable Oats Soup
- Almond Broccoli Soup
- Roasted Pumpkin Soup
- Healthy Mushroom Soup
If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.
Ingredients
- ▢ 2 tablespoon olive oil
- ▢ 1 tablespoon minced garlic
- ▢ 2 tablespoon chopped leek
- ▢ 1 teaspoon thyme
- ▢ ¼ Cup chopped onion
- ▢ 1 ½ Cup cauliflower florets
- ▢ ½ Cup potato, diced
- ▢ 2 ½ Cup vegetable stock ( see recipe )
- ▢ ¼ Cup coconut milk
- ▢ 1 teaspoon salt or to taste
- ▢ ½ teaspoon black pepper powder
- ▢ 2 tablespoon chopped fresh coriander
Instructions
- Start by heating olive oil in a casserole or stockpot. Add garlic, thyme, leek, and onion. Saute them over low heat to release the flavour—no need to brown garlic or onion. They should become translucent.
- Add cauliflower, potato, and saute them for a minute.
- Add warm vegetable stock, season with salt and pepper. Stir to combine. Cover your stockpot and allow the soup to simmer over low heat for 20 minutes or until the vegetables are tender and ready to blend.
- Turn off the heat. Add a splash of coconut milk. Blend the soup using a stick blender until creamy. Add chopped herbs like parsley, cilantro, or green onion.
- Turn ON the heat. Simmer the soup for 5 minutes. Taste ad if required add more seasoning.
- Cauliflower Soup is ready to serve.
Recipe Notes:
- Take a peek and if you can see dirt in the layers, then split the leek in half and separate all the layers, wash them well, and then slice.
- Do not puree soup for too long! Only puree it until it is just smooth.
- If the soup seems too thick after pureeing, add ¼ cup to ⅓ cup of hot vegetable stock and simmer for 5 – 6 minutes to get the desired consistency.
Nutrition
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Cauliflower Soup Recipe
Equipment
- Casserole
- Blender
Ingredients
- 2 tablespoon olive oil
- 1 tablespoon minced garlic
- 2 tablespoon chopped leek
- 1 teaspoon thyme
- ¼ Cup chopped onion
- 1 ½ Cup cauliflower florets
- ½ Cup potato, diced
- 2 ½ Cup vegetable stock ( see recipe )
- ¼ Cup coconut milk
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper powder
- 2 tablespoon chopped fresh coriander
Instructions
- Start by heating olive oil in a casserole or stockpot. Add garlic, thyme, leek, and onion. Saute them over low heat to release the flavour—no need to brown garlic or onion. They should become translucent.
- Add cauliflower, potato, and saute them for a minute.
- Add warm vegetable stock, season with salt and pepper. Stir to combine. Cover your stockpot and allow the soup to simmer over low heat for 20 minutes or until the vegetables are tender and ready to blend.
- Turn off the heat. Add a splash of coconut milk. Blend the soup using a stick blender until creamy. Add chopped herbs like parsley, cilantro, or green onion.
- Turn ON the heat. Simmer the soup for 5 minutes. Taste ad if required add more seasoning.
- Cauliflower Soup is ready to serve.
Notes
- Take a peek and if you can see dirt in the layers, then split the leek in half and separate all the layers, wash them well, and then slice.
- Do not puree soup for too long! Only puree it until it is just smooth.
- If the soup seems too thick after pureeing, add ¼ cup to ⅓ cup of hot vegetable stock and simmer for 5 – 6 minutes to get the desired consistency.
Nutrition
This is a guilt and gluten free, stir-fry zoodles recipe. Low carb, vegan, and tasty, this zucchini noodles recipe is definitely worth bookmarking!
Estimated reading time: 7 minutes
- What is Zoodles?
- Ingredients Required
- Equipment Required
- How To Make Zoodles
- How To Stir Fry Zoodles
- Serving Suggestion
- My Tried and True Tips
- Stir Fry Zucchini Noodles Recipe
What is Zoodles?
Zucchini + Noodles = Zoodles.
Zucchini Noodles are the most brilliant vegetarian, plant-based noodles to make healthy gluten-free recipes. Thanks to social media, they are quite a favourite among vegan food lovers for many reasons.
Reasons To LOVE Zoodles
- great substitute for pasta and noodles
- healthy and wholesome
- gluten and carb free
- easy to make
I am sharing an easy Asian style stir-fry zoodles recipe with the addition of vegetables and sauces.
Ingredients Required
- Zucchini: Use firm, fresh, blemish-free zucchini for making zoodles. You can combine yellow and green zucchini also.
- Vegetables: Add julienned vegetables like onion, carrots, bell pepper, and capsicum.
- Greens: Spring Onion, Bok Choi, Baby Spinach, or Thai Basil are my favourite addition to make zoodles more nutrition rich.
- Sauce & Seasoning: Rice Vinegar, Light Soy Sauce, Red Chilli Paste, Salt, Black Pepper, Chilli Flakes
- Oil: I prefer stir-frying in roasted sesame oil. You can substitute it with peanut oil or light olive oil.
- Garlic, Ginger, Red Chilli , Roasted Peanuts
Equipment Required
There are 5 fun and quirky kitchen tools I am using for this Zoodle recipe: a garlic and ginger peeler , a mini chopper , a handheld spiralize r , a 3-in-1 julienne peeler , and an adjustable pepper grinder .
All these kitchen equipment are from Flipkart; they are
- sleek and stylish
- budget-friendly
- easy to use and clean
- has multi-purpose functioning
- helps to get creative in the kitchen
- convenient to store and carry around
You can find more useful and quirky kitchen tools on Flipkart to make everyday meal fun.
How To Make Zoodles
The easiest way to make Zucchini noodles is to use a vegetable spiralizer. It makes long, curly zoodles effortlessly.
A spiralizer is a great multi-purpose tool to add to your kitchen . I purchased mine from Flipkart for less than INR 700. It requires no battery or electricity. It requires no battery or electricity, and you can easily adjust the thickness/shape of the noodles by selecting different blade settings.
image courtesy: Flipkart
To make zoodles
- Wash the zucchini nicely and wipe them dry with a kitchen towel.
- Cut off the ends of the zucchini.
- Set the thickness of the spiralizer blade according to your requirement.
- Skewer the top of the zucchini onto the side of the spiralizer with the handle, then poke the other end into the side with the blade.
- Crank the handle repeatedly , continuously pushing the zucchini toward the blade and watch the zoodles come out the other side.
- Collect them in a colander and use them to make stir fry.
How To Stir Fry Zoodles
Step 1) Start with peeling garlic and ginger. I use a silicone garlic peeler from Flipkart for the same. It saves me a lot of time and is so convenient to use. This garlic peeper is safe to use, non-toxic, and has no peculiar smell.
Step 2: Next, finely mince the garlic and ginger , and for the same, I use a mini chopper from Flipkart . It is perfect for chopping small quantities of herbs, onions, or vegetables. The blades are so sharp . It comes with a chargeable battery. Electric Mini Food Chopper is a great investment for your kitchen. It’s a great way to cut down on prep time.
Plus this mini electric chopper takes up a small space on the kitchen counter and can be stored inside the cupboard or shelf.
Step 3: Cut the vegetables (carrot, bell pepper, onion) into julienne. I use my 3-in-1 vegetable peeler for this purpose. By simply giving a twist, you can turn your whole vegetables into gorgeous juliennes – perfect for vegetable noodles, salads, and gourmet-style garnishes.
Step 4: Heat oil in a wok. Add ginger, garlic, red chilli, and onion. Stir Fry them over high heat for 20 – 30 seconds. No need to brown them.
Step 5: Add julienned vegetables, zoodles, vinegar, soya sauce, chilli paste, salt, and stir fry to cook the vegetables for 1 minute. Don’t overcook the zoodles. You want them to be al dente!
Step 6: Add crushed pepper, peanuts, and chopped spring onion or greens like basil or spinach. My stainless steel, adjustable pepper grinder helps me adjust pepper’s coarseness, plus it looks so stylish.
Stir Fry Zoodles are ready to serve!
Serving Suggestion
These Zucchini Noodles taste great with side dishes like tofu stir fry , vegetables in hot garlic sauce , and other low-carb vegetables like Garlicky Broccoli or Green Beans.
You can serve them with proteins like crispy tofu , chilli paneer , fried egg, or chicken.
Stir Fry Zoodles tastes great without any side dish, just with a drizzle of homemade chilli oil .
My Tried and True Tips
- The best way to make zucchini noodles for meal prep is to spiralize them in advance and store them in an airtight container in the refrigerator. Pat dry and cook right before eating.
- Pat zoodles dry with paper towels after spiralizing them. This helps in absorbing all the moisture from the zucchini.
- DO NOT ADD SALT to zoodles before cooking. They will become soggy and limp.
- Cook zoodles over high heat to get that smokey flavour and a crisp texture.
- Do not cover the zucchini noodles during cooking. This will trap moisture.
More Vegetable Recipes
- Garlicky Stir Fried Broccoli
- Air Fryer Malai Broccoli
- Air Fryer Green Beans
- Vegetable Stir Fry
- Cauliflower Soup
- Pumpkin Salad
Flipkart sponsors this post. My opinion and words are unbiased and based on my experience using the products.
Ingredients
- ▢ 2 medium size zucchini
- ▢ 2 tablespoon sesame oil
- ▢ 1 tablespoon minced garlic
- ▢ 1 tablespoon minced ginger
- ▢ 1 red chilli, finely chopped
- ▢ ⅓ Cup thinly sliced onion
- ▢ ¼ Cup finely julienned carrot
- ▢ 1 tablespoon light soy sauce
- ▢ ½ tablespoon rice vinegar
- ▢ 1 teaspoon red chilli paste
- ▢ 1 teaspoon salt or to taste
- ▢ ¼ teaspoon crushed black pepper or to taste
- ▢ ½ Cup finely chopped green onion
- ▢ 1 tablespoon crushed peanuts
Instructions
- Wash the zucchini nicely and wipe them dry with a kitchen towel. Cut off the ends of the zucchini. No need to peel the zucchini.
- Place it on your spiralizer. Turn the spiralizer and create zucchini noodles. Collect them in a colander lined with a paper towel to absorb moisture.
- Heat oil in a wok. Add ginger, garlic, red chilli, and onion. Stir Fry them over high heat for 20 – 30 seconds. No need to brown them.
- Add julienned vegetables, zoodles, vinegar, soya sauce, chilli paste, salt, and stir fry to cook the vegetables for 1 minute. Don’t overcook the zoodles. You want them to be al dente!
- Add crushed pepper, peanuts, and chopped spring onion or greens like basil or spinach.
- Stir Fry Zoodles are ready to serve!
Recipe Notes:
- The spiralizer is not the only way to make zoodles. You can also use a julienne maker, food processor, or vegetable peeler to make zucchini noodles.
- You can adjust the thickness of zoodles as per personal preference. You can keep them thin like spaghetti or broad like fettuccine.
- Please read all my detailed tips related to zoodles shared above in the post.
Nutrition
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