Gluten-Free Lunch Recipe: Spicy Carrot and Cauliflower Soup

This carrot and cauliflower soup recipe is vegan, gluten-free and full of spices. It’s a delicious and easy recipe which will warm your body and soul. Best of all this soup will contribute to your daily recommended veggie serving. Here’s what you need to make it:

Ingredients you need for the Carrot and Cauliflower Soup

  • 1 large yellow onion
  • 1 tbsp. of olive oil 
  • 4 to 6 garlic cloves
  • 1kg of carrots
  • 1kg of cauliflower florets
  • fresh ginger (1-inch piece) 
  • 5 cups of vegetable broth
  • 5 cups of water
  • Kosher salt and pepper, to taste
  • Extra virgin olive oil, pumpkin seeds and chili flakes to top


Start by roughly chopping the onion and the garlic cloves. Remove the carrots’ tops, peel and chop into small cubes. In a large pot, add the olive oil and sauté the onion for 2 to 3 minutes, on a medium heat. You will know the onion is ready when the colour becomes translucent.

Add the carrots, cauliflower florets and ginger (you can grate the ginger before adding it). Continue sautéing the vegetables for another 5 minutes. Make sure you stir from time to time.

Add the vegetable broth (I prefer a home-made one to ensure I can control the contents of the broth) and bring to boil. Cook for another 40 minutes until the veggies become soft. Remove the pot from the stove and using a hand blender, blend the soup until you reach a creamy texture. Add the salt and pepper (to your taste) and continue blending until all ingredient are combined.

To serve you can drizzle olive oil and top with pumpkin seeds. If you like your soup even spicier you can add some chili flakes. If you are not on a vegan diet you can even add a few crumbles of cheese on top.


Let me know if you have tried this spicy carrot and cauliflower soup recipe and comment below your thoughts.
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