Dairy Free

Gluten & Grain Free

Egg Free

Nut Free

Low Disaccharide

A meal on its own is this thick, creamy and extremely tasty cauliflower soup.

Serves: 4-6

Prep time: 15 mins

Cooking time: 30-40 mins


  • 3 tbsp coconut oil
  • 3 spring onions, sliced roughly
  • 2 tsp ground tumeric
  • 1 clove garlic, crushed
  • 2 sticks celery, roughly sliced
  • 1 large parsnip, roughly chopped
  • 1 medium cauliflower, broken into florets
  • 1 tsp ground nutmeg
  • 1 tsp salt
  • 1/4 tsp pepper
  • 1 litre water (or stock)
  • 1 cup coconut cream (or milk)
  • coriander finely chopped to garnish


  • Heat coconut oil in large saucepan,
  • Add onions, tumeric and garlic and cook 2 minutes while stirring.
  • Add nutmeg, celery and parsnip and cook 3 minutes while stirring.
  • Add cauliflower, salt and pepper and cook for 10 minutes, stirring.
  • Add water (or stock) and bring to the boil, then simmer for 20-30 minutes until cauliflower is soft.
  • Blend with a stick blender (or use any food processor).
  • Add coconut cream (or milk), and stir until heated through.
  • Ladle into soup bowls and sprinkle with finely chopped coriander.


I use parsnip to keep the soup low disaccharide, but potato or sweet potato are good substitutes, although they do slightly alter the taste.


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