Cauliflower Tomato Soup with Indian Spices

Recipe courtesy of Amy Myrdal Miller

cauliflower tomato soupServes 6

This soup gets its thick, silky, almost creamy consistency from pureed cauliflower instead of cream, and it gets its intense flavor from a variety of traditional Indian spices. It is good served either warm or cold. You can garnish with cilantro leaves and a dollop of plain yogurt to add vibrant color and even more fantastic flavor.  Serve with your favorite sandwich and some fresh fruit. The soup can be stored in the refrigerator for up to five days. It can also be frozen and reheated.

  • 2 tablespoons canola oil
  • 1 teaspoon coriander seeds
  • 1 teaspoon mustard seeds
  • 1 teaspoon ground turmeric
  • ½ teaspoon cumin seeds
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground coriander
  • 1 medium white or yellow onion, chopped
  • 1-28 oz. can crushed tomatoes
  • 1 pound fresh or frozen cauliflower, cut into florets
  • 4 cups water
  • ¼ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • ½ cup plain, low-fat yogurt, for garnish
  • ½ cup cilantro leaves, for garnish

In a 4-quart stock pot combine the canola oil, coriander seeds, mustard seeds, turmeric, cumin seeds, red pepper flakes, and ground coriander. Turn heat to medium and gently warm the spices until you can hear the mustard seeds begin to pop and you begin to smell the heady aroma of the other spices.

Add the onions, reduce the heat to medium-low and cook until the onions are soft, about 5–6 minutes.

Add the crushed tomatoes, cauliflower, and water. Increase the heat to high, bring to a boil, and then reduce heat to low, cover, and cook until the cauliflower is soft, about 20–25 minutes.

Remove from heat and use an immersion blender to create a smooth, “creamy” soup. Season with kosher salt and black pepper.

Garnish, if desired with cilantro and yogurt, and serve.

Nutritional information per serving:

Calories: 130 ⁄ Protein: 8 g ⁄ Carbohydrate: 19 g ⁄ Fiber: 5 g ⁄ Sodium: 310 mg ⁄ Potassium: 745 mg
Saturated fat: 0.5 g ⁄ Polyunsaturated fat: 1.5 g ⁄ Monounsaturated fat: 3 g ⁄
Trans fat: 0 g ⁄ Cholesterol: 0 mg

Find more delicious recipes that spare the salt from The Culinary Institute of America and the Harvard School of Public Health.

Copyright © Amy Myrdal Miller, MS, RD

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