Pin it
This anti-inflammatory cauliflower chicken soup became my kitchen savior during a particularly stressful week when I needed something healing and simple. The velvety texture from blended cauliflower creates a creamy base without any dairy, while the warming spices work together to combat inflammation and boost immunity.
I first created this recipe when my family was battling seasonal colds, and it's become our go-to remedy. The combination of gentle spices and nourishing ingredients makes it comforting without being heavy.
Ingredients
- Olive oil: Creates the foundation for sautéing and adds a touch of heart-healthy fat
- Small onion: Provides aromatic sweetness that deepens as it cooks
- Carrots: Contribute natural sweetness and beautiful color contrast
- Garlic cloves: Bring immune-boosting properties; look for firm bulbs with tight skin
- Fresh ginger: Adds warming zing and potent anti-inflammatory benefits
- Turmeric: Delivers golden color and powerful anti-inflammatory compounds
- Paprika: Offers mild sweetness and rich color
- Dried mint: Brings unexpected brightness that lifts the entire soup
- Cauliflower florets: Create the creamy base without any dairy; one medium head yields perfect proportions
- Low sodium chicken broth: Allows you to control the saltiness; use homemade if possible
- Cooked chicken breasts: Provide lean protein; try rotisserie chicken for convenience and flavor
Step-by-Step Instructions
- Sauté Base Vegetables:
- Heat olive oil in a large pot over medium heat then add onions and carrots. Cook for 4 full minutes until they start to soften but not brown. This creates the aromatic foundation for your soup.
- Bloom The Aromatics:
- Add minced garlic and grated ginger to the pot and cook for just 30 seconds. This brief cooking releases their essential oils without burning these delicate ingredients which would create bitterness.
- Activate Spices:
- Sprinkle in turmeric, paprika, dried mint, salt, and pepper, stirring quickly to coat the vegetables. Cooking spices for a brief moment awakens their flavors and allows them to bloom in the oil.
- Simmer Cauliflower:
- Add cauliflower florets and broth then cover the pot. Bring to a gentle boil before reducing to a simmer. Cook for 7 minutes or until cauliflower yields easily when pierced with a fork but isn’t mushy.
- Blend For Creaminess:
- Remove about 80% of the cauliflower using a slotted spoon, transferring it to a blender. Purée for 1 minute until smooth but not completely liquefied. Some texture is desirable.
- Combine Final Elements:
- Return the puréed cauliflower to the pot along with shredded chicken. Stir thoroughly to incorporate all components and heat through. Taste and adjust seasoning as needed.
Pin it
My family requests this soup whenever someone feels under the weather. I started adding the dried mint on a whim one evening when my herb garden was covered in snow, and it's become the secret ingredient that everyone comments on. Something about that subtle minty note pairs wonderfully with the earthy turmeric.
Freezer-Friendly Storage
This soup freezes exceptionally well for up to three months. Allow it to cool completely before transferring to freezer-safe containers, leaving about an inch of headspace for expansion. For quicker thawing, freeze in individual portions. Reheat gently on the stovetop, adding a splash of broth if needed to restore the original consistency.
Simple Substitutions
This recipe welcomes adaptations based on what you have available. Sweet potatoes can replace carrots for added sweetness. Bone broth can substitute for regular chicken broth for extra nutrition and richness. Leftover turkey works beautifully in place of chicken. For a vegetarian version, simply omit the chicken and use vegetable broth; the cauliflower provides plenty of substance on its own.
Serving Suggestions
Serve this soup with a drizzle of good olive oil and a squeeze of fresh lemon juice, which brightens the flavors wonderfully. A slice of crusty sourdough bread makes it a complete meal. For a heartier dinner, add cooked wild rice or quinoa to the bowl before ladling in the hot soup. For entertaining, finish with a sprinkle of toasted pine nuts and fresh herbs.
Pin it
The Healing Connection
Traditional healing systems have long recognized the anti-inflammatory properties of ingredients like turmeric and ginger. Combined with protein-rich chicken and fiber-filled vegetables, this soup represents a balanced approach to wellness through food. In many cultures, broths and soups are considered essential for recovery and maintaining health, especially during seasonal transitions or times of stress.
Frequently Asked Questions
- → Can I make this soup vegetarian?
Yes, you can substitute the chicken with chickpeas or tofu, and use vegetable broth instead of chicken broth.
- → Can I freeze this soup?
Absolutely! Allow the soup to cool completely, then transfer to airtight containers and freeze for up to 3 months.
- → What can I use instead of cauliflower?
Broccoli or zucchini are good alternatives to cauliflower for a similar texture and taste.
- → How do I make this soup spicier?
Add a pinch of red chili flakes or a diced chili pepper to the soup for an extra kick of heat.
- → Can I use pre-cooked chicken?
Yes, rotisserie chicken or any leftover cooked chicken works great in this recipe.