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Spiced Cauliflower Soup

You’re probably thinking ‘soup never fills me up’ – and I totally get it. Does anyone just have a soup for lunch and feel satisfied? Unless mine’s filled with noodles and shredded chicken, it rarely seems to cut it. Anyway, I pack mine with protein (from the yogurt) or you can add a scoop of plain protein powder if you’re vegan/dairy intolerant. This is a super-soothing, nourishing recipe with lots of healing spices. Turmeric acts as a natural anti-inflammatory – so it’s great for those who work out a lot and put stress on their muscles. It has been found to be so potent that it matches the effectiveness of some anti-inflammatory drugs. Bloody awesome.





  • 1 tablespoon coconut oil
  • 1/2 cauliflower, cut into small florets
  • 4 dutch carrots, chopped
  • 1 brown onion, chopped
  • 2 garlic cloves, chopped
  • 2 teaspoons ground turmeric
  • 1/2 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground chilli
  • 5 cups vegetable stock
  • 1/2 cup plain yoghurt (or coyo for vegan/dairy free)


  1. Heat oil in a large saucepan over medium heat.
  2. Add onion and garlic, cooking for 5 minutes or until onion is soft.
  3. Add spices and cook for a further minute or until aromatic.
  4. Add cauliflower, carrots and stock.
  5. Cover and bring to the boil.
  6. Reduce heat to medium-low and simmer for 15 to 20 minutes or until cauliflower is tender.
  7. Set aside to cool slightly before blending until smooth.
  8. Return soup to saucepan over medium-low heat and stir in 1/3 cup yoghurt.
  9. Cook for 3 to 4 minutes and season with salt and pepper to taste.
  10. Ladle soup into bowls and drizzle with remaining yoghurt.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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