This creamy cauliflower soup is a velvety, comforting dish infused with the warm, earthy notes of turmeric and cumin. It’s ready in just 20 minutes and makes a wholesome lunch or dinner option that feels both nourishing and satisfying. Whether I’m looking for something quick to meal prep or just need a warming bowl on a busy night, this recipe is one I always go back to.

Why You’ll Love This Recipe

I love how quickly this soup comes together—it’s ready in about 20 minutes. The flavors are bright and comforting all at once, with turmeric adding a gorgeous golden hue and a subtle depth, while cumin and red pepper flakes bring just the right amount of warmth. It’s light yet creamy thanks to the butter and blended cauliflower, and it stores wonderfully for weekday meals. Plus, it’s easy to customize the spice level to fit my mood.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

olive oil
yellow onion
garlic
low-sodium vegetable broth
cauliflower florets (from a large head or 24 oz fresh bag)
fine sea salt
lemon juice
turmeric
cumin
red pepper flakes
butter

Directions

Step 1: Sauté the aromatics
I start by heating olive oil in a Dutch oven or soup pot over medium-low heat. Then I add chopped onion and cook until softened, which takes about 5 to 6 minutes. Next, I stir in garlic, turmeric, cumin, and a pinch of red pepper flakes and cook for another 30 seconds until the spices become fragrant.

Step 2: Simmer the soup
I pour in the vegetable broth and add the cauliflower along with sea salt. I bring everything to a boil, reduce the heat, cover the pot, and let it simmer for about 10 minutes, or until the cauliflower is fork-tender.

Step 3: Blend and finish
Once the cauliflower is cooked, I add the butter and blend the soup in batches using a countertop blender. This gives it a super creamy texture. An immersion blender works in a pinch, but I find the countertop blender makes it silkier. I stir in lemon juice at the end and taste to adjust seasoning.

Garnish (Optional)
To make the bowls look extra inviting, I toast a few thin cauliflower slices in olive oil until golden, then top the soup with those, some chopped fresh parsley, and a pinch of extra red pepper flakes.

Servings and timing

This recipe makes 6 servings. It takes just 10 minutes of prep time and 10 minutes of cook time, so I have a beautiful pot of soup on the table in just 20 minutes.

Variations

• Make it spicier: I sometimes increase the red pepper flakes to ½ teaspoon if I want more heat.

• Add curry: A small spoon of curry powder adds a deeper, slightly sweet spice.

• Use shallots: Shallots instead of onions give the soup a milder flavor.

• Stir in cream: For a richer finish, I occasionally stir in a splash of cream after blending.

• Add protein: Chickpeas or shredded chicken make this more filling for dinner.

Storage/Reheating

I store leftovers in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully—perfect for batch cooking. To reheat, I warm it gently on the stove over medium heat or microwave it in short bursts, stirring in between until heated through. If the soup thickens too much in storage, I just add a splash of broth or water to loosen it up.

FAQs

How do I make the soup extra creamy?

I always blend in the butter after cooking, which gives it a rich and velvety texture. Using a high-speed blender also helps achieve the smoothest consistency.

Can I use frozen cauliflower instead of fresh?

I haven’t tested this recipe with frozen cauliflower. Fresh works best for flavor and texture, but if I’m short on time, I might give frozen a try with a slight adjustment in cooking time.

Is this soup spicy?

The soup has a mild warmth from red pepper flakes. If I want more heat, I increase the amount; if I prefer it milder, I reduce or omit them altogether.

Can I make this soup vegan?

Yes, it’s easy to make vegan by swapping the butter for a plant-based alternative like vegan butter or coconut oil.

What’s the best way to garnish this soup?

I love garnishing with toasted cauliflower slices, chopped fresh parsley, and a pinch of red pepper flakes. It adds texture and visual appeal.

Conclusion

This creamy cauliflower soup with turmeric and cumin is one of my favorite quick meals—comforting, flavorful, and so easy to make. I love how it feels both healthy and indulgent, with just the right balance of spice and creaminess. Whether I’m making it ahead for the week or serving it as part of dinner, it never disappoints.