Cajun Cauliflower Soup

Difficulty | Serves 4 | Book - MORE COOKING FOR 1 OR 2 PEOPLE


500g cauliflower florets
1 small carrot diced
100g peeled sweet potato diced
⅓ cup onion diced
¾ teaspoon crushed garlic (in jar)
2 teaspoons (10g) Flora® Light margarine
¾ teaspoon dried cumin
¾ teaspoon dried ground coriander
¼ teaspoon dried turmeric
½ teaspoon Cajun seasoning
4 cups water
1½ tablespoons salt-reduced vegetable stock powder
1 cup evaporated light milk

Per serve
Kilojoules560 (cals 134)


1: Cut cauliflower florets into thin slices.

2: Sauté carrot, sweet potato, onion, and garlic with margarine in a large saucepan for 3 minutes then add cauliflower. Combine.

3: Add cumin, coriander, turmeric and Cajun seasoning to pot and coat vegetables, cook for 1 minute.

4: Add water and stock powder. Bring to boil and reduce to a slow boil for 30 minutes or until vegetables are very soft.

5: Add evaporated milk, pepper to taste.

6: Blend ingredients using a handheld stick blender or food processor until smooth. Bring to boil then serve. Avoid overboil as evaporated milk can separate when over boiled.

Variations: Replace cauliflower with broccoli. For a dairy free soup replace evaporated light milk with low fat almond milk and swap Flora Light to Nuttelex Reduced Fat margarine. OR replace sweet potato with potato.

Suitable to be frozen for 2-3 weeks

Dietitian's tip

Cauliflower and broccoli are cruciferous vegetables. These are naturally high in fibre, B-vitamins, antioxidants and phytonutrients that can protect against cancer.

Related Products