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Spicy Cauliflower Soup | Low Carb Africa

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Spicy Cauliflower Soup | Low Carb Africa

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!

Ingredients used to make Spicy Cauliflower Soup

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 Spicy Cauliflower Soup

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

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.

Add the cauliflower, broth, coconut milk, paprika, cayenne pepper, salt, black pepper, coconut aminos, and cumin. 

If you’re not sure you’ll be able to handle the pepper, start with 1/2 tsp 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.

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.

While waiting, fry the bacon on medium heat on a separate pan. Cut it into pieces when done and set aside. 

how to make cauliflower soup

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’. 

It will quickly release steam, so be careful when doing this. I usually use a wooden stick to prevent accidental steam burns.

Blend the cauliflower using an immersion blender. Or you can pour it into a blender or food processor and blend till smooth.

blending cauliflower soup with an immersion blender

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.

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.

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.

Tips when making spicy cauliflower soup

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 1/2 tsp of cayenne pepper or omit it altogether.

To make it thinner, add some more broth, about 1/2 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!

Vegetable Beef Soup with Cabbage

Fish Pepper Soup

Shirataki Chicken Noodle Soup

Nigerian Pepper Soup with Offal Meat

Cow Foot Soup

Spicy Mussel Soup

google image for keto cauliflower soup-2

Print Recipe

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!

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Soups & Stews

Cuisine: American

Keyword: keto cauliflower soup, spicy cauliflower soup

Servings: 6

Calories: 206kcal

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 1/2 tsp of cayenne pepper or omit it altogether.
  • To make it thinner, add some more broth, about 1/2 cup at a time till it reaches your desired consistency.

Nutrition Facts

Spicy Cauliflower Soup

Amount Per Serving

Calories 206
Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 4g25%

Cholesterol 15mg5%

Sodium 562mg24%

Potassium 336mg10%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 2g2%

Protein 5g10%

Vitamin A 125IU3%

Vitamin C 47mg57%

Calcium 23mg2%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

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