Immune Boosting Creamy Cauliflower Soup Spiked With Coconut Oil & Cayenne #DairyFree

Immune Boosting Creamy Cauliflower Soup Spiked With Coconut Oil & Cayenne #DairyFree


Dairy free creamy cauliflower soup with coconut milk and garlic. Spike this soup with a little coconut oil and some cayenne pepper and you have a healthy nourishing creamy cauliflower soup that boosts the immune system and brings warm comfort. I had an extra head of  cauliflower last week and found myself craving a creamy soup. So I chopped the cauliflower, onion, celery, an apple, sautéed it in coconut oil, pureed it with coconut milk and put it back on the stove. Yumm ! I added some spices and some crushed garlic at the end of cooking and it tasted great. I still felt it needed something, so I added some cayenne pepper and  a tbsp of coconut oil and it was perfect. I could breathe fresh garlic and cayenne through my nostrils as I savored the creamy cauliflower soup and it was heavenly. Comfort food! Quick and easy perfect weeknight soup. Perfect for the cold winter evening. 



Nutrition Wise ! 

Cauliflower is part of the cruciferous family and has compounds that strengthen the immune system. It’s an excellent source of folate and vitamin C. Just three raw florets provide 67 percent of the Daily Value (DV) for vitamin C. Garlic is also an excellent immune booster especially when eaten raw or in near raw state. Throwing some crushed garlic in at the end of cooking  increases potency of a compound called ” allicin” in garlic and provides all the cold fighting benefits. Coconut oil and coconut milk contribute some healthy fat and add to the immune boosting power.  Apples add some additional insurance and health benefits. Add some cayenne and you have a potent immune boosting soup.



Creamy Cauliflower Soup with Coconut Oil & Cayenne

Serves 6
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Beverage, Soup, Starter
Misc Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Hot


  • 3 Cups cauliflower (chopped)
  • 1 Apple (chopped)
  • 1 cup celery (chopped)
  • 1 onion (chopped)
  • 4 Cloves garlic (crushed or finely chopped)
  • 1 Tsp sea salt
  • 2 Tsp pepper
  • 1 Tsp cumin
  • 1-2 Tsp cayenne pepper (depending on how spicy you want it)
  • 2 Cups coconut milk
  • 2 Tbsp coconut oil


Substitute the cayenne for mild chili powder if cayenne is not available. You can also skip the cayenne if you want a mild non spicy soup.


Chop cauliflower, onions, apples into chunks.
Heat 1 tbsp coconut oil. Add all chopped veggies and sautee for 5 -7 minutes till partially cooked.
Puree with 2 cups coconut milk. Put the pureed mixture back on the fire. Add salt, pepper and cumin and cook for another 10 minutes. Add crushed garlic and 1 tbsp coconut oil and remove from fire.
Sprinkle cayenne pepper just before serving.
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9 thoughts on “Immune Boosting Creamy Cauliflower Soup Spiked With Coconut Oil & Cayenne #DairyFree”

    • Thanks Isabel. It’s a simple yummy healthy soup much like most of my food! BTW, I got that place mat for 50 cents at a sale 🙂 !! Thanks so much for stopping by!

  • Hearty Soup. I would add some beans to it and chunk it up. Nice touch with the cayenne & oil. I use coco oil in most stuff & it tastes good. Good to hear about the benfits. Nice !

  • Never cared for cauliflower much but this looks very appetizing. How does it taste with frozen cauliflower ? Ever tried it. Have some of that in my fridge. Love the pics Sue.

    • Thanks ! Am enjoying taking pics of food. LOL when I shop, am looking for place mats & stuff. Got a disease I think. Use frozen , that will cook quicker and taste just as good ! Thanks penn

  • Hey Sunithi,
    This is a healthy soup and quite different as compared to the regular soups which we usually have during winters. I will surely prepare this for my family tonight. Thanks for the recipe.

  • I’m a big fan of Cauliflower, just the other day I made baked Cauliflower with Cheese for dinner and was contemplating on a soup recipe. Glad to have found your blog. I never thought about coconut milk but it should work I suppose.

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