Winter Warming Dr Greger Vegan Curried Cauliflower Soup
My Dr Greger Vegan Curried Cauliflower Soup post is a recipe review from the brilliant ‘How Not To Die Cookbook’ (2017) by Michael Greger, MD.
My daughter gifted my copy of Dr Greger’s cookbook for Christmas 2019 and it has been well used!
I find it amazing that all the proceeds from Dr Gregor’s books go to charity!
Dr Greger states the reason for this is that he just wants to get the message out into the world about the benefits of consuming more plants!
NutritionFacts.org website was founded by Dr Greger and is certainly worth a look as it is full of videos with up-to-date science evidence for the benefits of eating a plant-based diet.
This recipe for plant-based Curried Cauliflower Soup is worth a try as its an easy, quick, inexpensive, delicious winter-warmer that is packed with nutritious goodness.
Its the perfect recipe for kids to try out and to learn more about plant-based cooking.
Its definitely one of my favourites.
And I only decided to try it out as I had picked up 2 cauliflowers in the reduced section of my local supermarket and was looking for some interesting new recipes to try out!
Winter Warmer Vegan Curried Cauliflower Soup!
- Large Saucepan
- Food processor/hand blender or even a potato masher
- 1 cauliflower, chopped recipe states to peel the cauliflower but I kept the best looking leaves and chopped these also and added to the soup. This worked out well as I had a small cauliflower hiding inside a large bunch of outer leaves!
- 1 red onion, chopped could also use any type of onion you have to hand.
- 1 garlic clove, minced I actually used 3 cloves and just fine chopped.
- 2 teaspoons date sugar I did not have any date sugar so I used 2 tsps. of maple syrup. You could always use any type of sweetener such as coconut sugar, brown sugar, agave syrup, etc. Or if you only have white sugar then I would use that. If you are not vegan then honey would do. Alternatively just omit any sweetener.
- 1 and a 1/2 tablespoon curry powder I used a mild curry powder. Alternatively a curry paste could work.
- 1 and a 1/2 teaspoons grated fresh ginger I had run out of fresh ginger so I used about a half teaspoon of dried ginger.
- 1 teaspoon Savoury spice blend This is a spice blend that Dr Greger devised and I will list the ingredients below this recipe. Alternatively just leave this ingredient out.
- 2 teaspoons blended lemon peel I don't tend to have blended lemon peel so I just grated some lemon peel into the finished soup and it works fine! Or use a tsp, or to taste, of lemon juice from a bottle. Alternatively just leave the lemon out.
- Dr Greger doesn't list salt and pepper as seasonings but I added these to the finished soup.
- 4 cups/900ml Vegetable broth, plus a little extra if needed I did not make my own vegetable broth as Dr Greger does. Instead I used a vegetable Organic Marigold bouillon cube dissolved into boiling water. If I had leftover vegetable cooking liquid I would use this and add extra water to make up the 900ml. I would likely still add the bouillon cube.
- Tip 1 cup/250ml of vegetable stock into a large saucepan and bring to a simmer. Cook the onion in the simmering stock for 5 minutes. Add extra splashes of stock if necessary to prevent the onions sticking.
- Add the garlic, ginger, curry powder, savoury spice blend, maple syrup or other sweetener if using. Mix.
- Tip in the cauliflower and 3 cups/700ml of stock.
- Over a low heat cover the soup with a lid, and leave simmering for about 30 minutes.
- When soup is ready you can blend it smooth, or mash it with a potato masher.
- Grate some lemon zest to taste or omit this step. Check the seasoning and add salt and pepper if desired.
- Add any toppings you like. I dry toasted some mixed seeds and chopped cashews in a little pan and scattered these on top. I also drizzled a small amount of oat cream on top. Finally I sprinkled some nutritional yeast and a grinding of black pepper and chilli flakes.Curried Cauliflower soup is equally delicious served as it is. Enjoy!
Vegan Curried Cauliflower Soup Recipe notes:
- The original recipe states that the Curried Cauliflower Soup will serve 4. But I managed to get 3 good sized portions. Albeit my cauliflower was quite small and I had to use some of the leaves. So a larger cauliflower will likely ensure more soup! Also if this soup was being served as a first course or along with a toastie then it would probably yield 4 smaller portions.
- I served my family’s soup along with my Homemade Scottish Oatcakes topped with crushed avocado (yellow-sticker reduced find) and my sons favourite Homemade Refried Beans. (Recipe for no oil/fat refried beans will be on the website shortly).
The following mix equals about 1/2 cup or 125 grams. Enough for lots of tasty meals!
If you don’t have these spices to hand and can’t purchase them, just add a pinch of what you do have to your soup. Such as 1/4 teaspoon of garlic or onion powder, or 1/4 teaspoon of turmeric, or half a teaspoon of mixed herbs, etc. Also leave out the nutritional yeast if you don’t like it or can’t obtain it. I did not have dried basil, thyme or parsley so I just substituted mixed herbs.
Have fun experimenting!
Dr Greger uses his Savoury Spice Blend as a salt replacement.
Which I think is an excellent idea.
- 2 tablespoons nutritional yeast flakes
- 1 tablespoon onion powder
- 1 tablespoon dried parsley
- 1 tablespoon dried basil
- 2 teaspoons dried thyme
- 2 teaspoons garlic powder
- 2 teaspoons mustard powder
- 2 teaspoons paprika
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon celery seeds
Using a spice/nut/coffee grinder grind all together.
Store in an airtight jar/tub, and keep somewhere cool and dry.
Dr Greger suggests a blender. But I don’t think my actual blender would cope or be able to fine-grind the spices together. Instead my blender has a little nut grinder attachment that slots into the blender motor. This works well.
Or even try using a pestle and mortar and give everything a good grinding.
(Please note: If you have Crohn’s disease or hidradenitis suppurativa then Dr Greger advices that you do not consume nutritional yeast).
Looking for more quick, easy, and nutritious recipes for meal inspiration?
Check out my Vegan Butternut and Lentil Lasagne:
And for dessert a slice of Free From Egg, Dairy, Nuts, Sugar, Fat and Gluten Fruit Loaf Cake!
But absolutely not Free From Taste, Yumminess, Deliciousness and Moreishness!