butternut cauliflower soup in white bowl topped with parsley and red pepper flakes

Butternut Cauliflower Soup: A Golden Get Well Soup Recipe

Fall in a bowl… Embrace the season with a the golden goodness of our Butternut Cauliflower Soup. This one-pot wonder is not just a tasty treat but also a nutritional powerhouse. Packed with vibrant colors and robust flavors, this soup is an excellent addition to your repertoire of comforting recipes.

This Butternut Cauliflower Soup is often referred to as a “Get-Well” soup due to its comforting warmth, rich nutritional content, and the presence of antioxidant-packed ingredients. Its immune-boosting properties are sure to aid in recovery and promote overall health.

It’s also easy to make, so cook a batch today and enjoy all week long!


To make this easy Butternut Cauliflower Soup recipe, you need 10 simple ingredients:

butternut cauliflower soup ingredients

  • Butternut Squash: This golden squash adds a sweet, nutty taste to the soup. It’s rich in Vitamin A and potassium.
  • Cauliflower: Known for its versatility, cauliflower brings a creamy texture to the soup. It’s also rich in fiber and antioxidants.
  • Red Lentils: These lentils add a hearty touch to the soup and are an excellent source of protein and fiber.
  • Onion & Garlic: These aromatic ingredients are the base of the Mediterranean Diet. They offer numerous health benefits such as reducing blood pressure and improving heart health.
  • Curry Powder: This magic spice blend gives the soup its distinctive golden color and warm flavors. It’s rich in antioxidants and has anti-inflammatory properties. More below about different types of curry powders.
  • Curry Leaves (optional): If you want an added punch of authentic Indian flavors, curry leaves add a hint of citrusy aroma. They also aid digestion and have anti-diabetic properties.
  • Low Sodium Vegetable Broth: This forms the base of your soup. It’s full of flavor without the extra sodium.
  • Extra Virgin Olive Oil: A heart healthy fat source.
  • Coconut Milk: This gives the soup a creamy, luxurious feel while providing healthy fats.
  • Salt and Pepper: Season to taste. Balances flavors and elevates the overall taste.

Is Coconut Milk Bad for You?

Coconut milk contains a high amount of saturated fat, which has often been associated with an increased risk of heart disease. However, the type of saturated fat in coconut milk is different from other sources. The primary fatty acid in coconut fat is lauric acid, which may raise “bad” LDL cholesterol by decreasing the activity of the receptors that clear LDL from your blood. Despite this, some studies suggest that this does not necessarily mean it raises your overall cholesterol levels and causes heart damage.

Therefore, while coconut milk does contain a significant amount of saturated fat, it’s important to note that nutrition is complex and individual responses can vary. Some people might find coconut products beneficial for their health, while others may need to limit their intake. As always, it’s important to maintain a balanced diet and consult with a healthcare provider or nutritionist for personalized advice.

Curry Powder: The Golden Spice

Curry powder is a spice mix that originated from India and has now become a staple in various cuisines worldwide. It is a versatile spice blend that varies in composition, flavor, and heat level. The primary ingredients usually include turmeric, cumin, coriander, and chili or black pepper. Some versions might also contain cinnamon or cardamom.

The exact combination of spices can differ based on regional preferences and personal recipes. Here are some common types of curry powder, each offering a unique flavor profile:

  • Indian Curry Powder: Typically includes coriander, cumin, turmeric, fenugreek, and red chili powder. Varied regional blends offer different levels of heat and complexity.
  • Thai Curry Powder: Features a blend of coriander, cumin, turmeric, lemongrass, and galangal. Known for its vibrant and aromatic qualities, with variations like red, green, and yellow curry powders.
  • Malaysian Curry Powder: Contains spices such as coriander, cumin, fennel seeds, and cinnamon. May also include cardamom, cloves, and star anise, creating a rich and aromatic profile.
  • Jamaican Curry Powder: Features a mix of coriander, cumin, turmeric, allspice, and thyme. Known for its warm, sweet, and savory flavor, with a mild to moderate heat.
  • Madras Curry Powder: A popular blend in Southern India, typically spicier than other curry powders. Includes coriander, cumin, mustard seeds, fenugreek, and chili powder.
  • Japanese Curry Powder: Features a milder blend with ingredients like turmeric, coriander, cumin, and fenugreek. Used in Japanese dishes like katsu curry.
  • Middle Eastern Curry Powder: May include coriander, cumin, turmeric, cinnamon, and cardamom. Known for its warm and earthy flavor, used in stews and rice dishes.
  • Caribbean Curry Powder: Contains a mix of coriander, cumin, turmeric, allspice, and various peppers. Offers a bold and flavorful profile with a hint of sweetness.
  • Mild Curry Powder: A generic blend with a milder heat level, suitable for those who prefer a less spicy flavor. Often used in Western recipes and as a base for homemade curry blends. My personal go-to is available at most grocery stores in the USA: McCormick Gourmet Organic Curry Powder.

The choice of curry powder can significantly impact the flavor of your Butternut Cauliflower Soup. Experiment with various types to find your preferred curry powder for this recipe.

Step-by-step How to Make

Here’s a quick rundown of the steps. Check out the full recipe below for more details.

  1. Sauté onion in olive oil until translucent.
  2. Add garlic, pepper, curry powder, and curry leaves. Cook until aromatic.
  3. Add squash, cauliflower, and lentils. Cover with broth.
  4. Bring to a boil, then simmer.
  5. Remove curry leaves. Blend the soup until smooth.
  6. Stir in coconut milk. Taste and adjust seasoning.

Recipe Tips and Substitutions

This soup is quite forgiving and versatile. Here are a few expert tips and variations to consider.

  • Before pureeing the soup, it’s essential to remove the curry leaves as they can create a bitter aftertaste and an unpleasant texture when blended.
  • If you are worried about the saturated fat in coconut milk (see above), you can omit it, though this may alter the soup’s color and creaminess.
  • For this recipe, you’ll likely use only about half of your butternut squash and cauliflower, depending on their sizes. You can savor the remaining halves by roasting them or stir-frying in olive oil for a delightful treat.
  • You can try sweet potatoes instead of butternut squash.
  • Try adding carrots for sweetness.
  • Throw in a handful of fresh spinach leaves after blending for extra iron.
  • Customize spice levels by adjusting curry powder amounts.

How to Puree Soup

The best method to puree a hot liquid is an immersion blender. One of the most used tools in my kitchen. All you have to do is leave the mixture in the pot and blend the soup until smooth. (Watch out for splatter and always use caution when pureeing hot liquids.)

If you don’t have an immersion blender, do not fret. An alternative method to puree the soup is to use a regular blender. Here’s a step-by-step guide:

  1. Allow the Soup to Cool Slightly:
    Before transferring the soup to the blender, allow it to cool for a few minutes. Hot liquids can create steam pressure in the blender, and it’s essential to avoid any accidents.
  2. Blend in Batches:
    Pour a portion of the soup into the blender. It’s crucial not to fill the blender more than halfway to prevent spills and ensure a smooth blending process.
  3. Ventilation:
    Leave the blender lid slightly ajar or remove the center insert to allow steam to escape. Cover the opening with a kitchen towel to prevent any splattering.
  4. Start at a Low Speed:
    Begin blending at a low speed and gradually increase to higher speeds as needed. Be cautious when working with hot liquids to avoid splashing.
  5. Blend Until Smooth:
    Continue blending until the soup reaches a smooth consistency. Depending on the blender’s power, this may take a few minutes.
  6. Repeat if Necessary:
    If you have more soup to puree, repeat the process in batches until the entire batch is smooth.
  7. Return to Pot:
    Pour the pureed soup back into the original pot.

Remember to exercise caution when blending hot liquids and follow the manufacturer’s guidelines for your specific blender. Additionally, using a regular blender may result in a slightly different texture than using an immersion blender, but it’s a viable alternative for achieving a creamy consistency in your soup.

Serving Suggestions

  • Garnish your soup with fresh herbs, a sprinkle of red pepper or paprika.
  • Experiment with toppings like pumpkin, sunflower seeds or croutons for extra crunch.
  • Add a drizzle of olive oil, balsamic glaze or Sriracha sauce.

Storage Instructions

This soup stores well in the fridge for up to a week. You can also freeze it for up to three months. Just reheat on the stove and add a little broth if it’s too thick.


Embrace the comfort of our Butternut Cauliflower Soup. It’s more than just a soup; it’s a glowing bowl full of nutrition, flavors, and love. Warm your soul with each spoonful of this delectable, easy-to-make soup. Share, savor, and enjoy the goodness!

More Delicious Recipes:

Cream of Mushroom Soup

Cuban Black Bean Soup

Red Lentil Soup Recipe

Lentil and Barley Stew

Lentil and Farro Soup

butternut cauliflower soup in white bowl topped with parsley and red pepper flakes
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5 from 5 votes

Butternut Cauliflower Soup

Our Butternut Cauliflower Soup is a real feast for the eyes. Packed with nutrients and bursting with flavor, this one-pot recipe is your golden ticket to good health!
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 8
Author: Veronique Eichler



  • Heat a Dutch oven over medium high heat.
  • Add onion and olive oil. Cook until translucent, about 4 minutes.
  • Add garlic, fresh ground pepper, curry powder and curry leaves and cook a minute until fragrant.
  • Add cubed squash, cauliflower and lentils. Cover with broth.
  • Bring to a boil, reduce the heat and cover. Simmer for 20 minutes.
  • Remove the curry leaves from the soup.
  • Puree the soup in the Dutch oven with an immersion blender until smooth. Alternatively, transfer to a blender suitable for hot liquids, and work in batches if needed.
  • Add coconut milk and stir until combined. Taste and adjust seasoning as needed.
  • Garnish with fresh cilantro or sliced green onions and a sprinkle of red pepper or paprika.


Before pureeing the soup, it’s essential to remove the curry leaves as they can create a bitter aftertaste and an unpleasant texture when blended.
If you’re concerned about the saturated fat in coconut milk, you can omit it, though this may alter the soup’s color and creaminess.
Customize spice levels by adjusting curry powder amounts.
This soup stores well in the fridge for up to a week. You can also freeze it for up to three months. Just reheat on the stove and add a little broth if it’s too thick.


Nutrition Facts
Butternut Cauliflower Soup
Serving Size
1 cup
Amount per Serving
% Daily Value*
Total Fat
Saturated Fat
Total Carbohydrate
Dietary Fiber
Total Sugars
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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  1. 5 stars
    This was a surprise recipe! An unexpected mix of ingredients forming a delicious tasting bowl of health!

  2. 5 stars
    I make butternut squash soup about 1x/month, maybe more often in winter.

    I like several of your additions: the cauliflower will bring nuttiness I expect, and I’ll try the curry powder for sure. I often add a pinch or two of allspice or nutmeg to it, so this will be a nice change.

    I already have high LDL… so I’ll probably forego the coconut milk. I’ll bet one could add cashew or almond milk and get a nice nuance..


  3. 5 stars

    Oops, forgot to say… I usually roast my squash… Split it, coat the cut side with corn oil, face down on the cookie sheet, 350 for an hour. Let cool and scoop the flesh into the pot.
    I’ll try the lentils too… thanks for the tip.
    And, it’s never too thick 😉

5 from 5 votes (2 ratings without comment)

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