Low Sodium Spiced Cauliflower Soup

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This Low Sodium Spiced Cauliflower Soup is a delicious blend of roasted cauliflower and warm, flavorful spices. It blends up to make the creamiest of soups – without the cream!

Bowl of low sodium spiced cauliflower soup on a round wooden cutting board surrounded by crackers

One spoonful of this soup, and you will be a forever fan of cauliflower (if you’re not already). My trick for making this recipe so flavorful is roasting the cauliflower before adding it to the soup. Roasting, and the caramelization that comes with it, deepens the flavor of the cauliflower. Combine that with a wonderful blend of savory spices, and you have a soup that can’t be beat, even without added salt. Blending the soup transforms it into a bowl of velvety comfort, perfect for a chilly night.


ingredients for low sodium spiced cauliflower  soup

Cauliflower: You can use pre-cut cauliflower florets or frozen to save time. 

Salt-Free Seasoning – I use Aldi’s Stonemill Salt-Free Seasonings, but you can use your favorite. Be sure to check the label to make sure it’s sodium free.

Ground Cumin: Cumin has a rich, warm flavor that adds depth to the flavor of this soup and anything else you sprinkle it on. 

Turmeric: Turmeric is the spice that gives curry powder its bright yellow/orange color. It also has anti-inflammatory agents. 

Ground Coriander: Ground coriander is made from the seeds of the cilantro plant. It adds a slightly sweet, citrus-like flavor to this soup.

Chicken or Vegetable Stock: Find the lowest sodium option available. 

Freshly-Squeezed Lemon Juice: Fresh lemon juice is used in many recipes as a salt substitute. Like salt, lemon juice brings out the flavor of any food or dish it’s added to. I add a squeeze to most soups I make to brighten the flavor and add a hint of brightness.


Baking Sheet

Large Pot or Dutch Oven

Wooden Spoon


Blender or Immersion Blender

Souper Cubes

How to Make Low Sodium Spiced Cauliflower Soup 

Roast the Cauliflower

Preheat the oven to 425℉ and spray a baking sheet with nonstick spray. Toss the cauliflower with olive oil and spices and roast until it begins to brown on the edges, 25-30 minutes. Set aside a few roasted cauliflower florets for garnish.

spiced roasted cauliflower on baking sheet

Make the Soup

Saute the onion and garlic in a large heavy-bottomed pot over medium heat until they soften, 3-4 minutes.

Stir in the spices and cook until fragrant. Add the roasted cauliflower and chicken stock and bring to a boil. Reduce heat until soup simmers. Cover and simmer until the cauliflower is fork-tender. Puree the soup until smooth and stir in freshly squeezed lemon juice. Ladle the soup into bowls, garnish with the reserved roasted cauliflower, and serve. 

Variations on a Delicious Theme

Soups, in general, are easy to customize, and this one is no exception. I love the flavor cumin, turmeric, coriander, and pepper add to this recipe, but other spices, like ground cardamom, ginger, and crushed red pepper flakes, also produce a delicious soup. There are about two tablespoons of spices in this recipe. You can use two tablespoons of your favorites instead.

overhead shot of cauliflower soup in a bowl

Low Sodium Spiced Cauliflower Soup FAQs 

How much sodium is in this soup?

This soup contains 67 mg of sodium per 1 cup serving. A can of cauliflower soup can contain more than 450 mg of sodium in just ½ cup. The sodium in this soup comes primarily from the chicken stock. I use the Simply Nature Organic Chicken Bone Broth from Aldi, which contains 95 mg per cup. 

Can I freeze this soup?

Yes, you can freeze this soup. I use Souper Cubes to freeze my soups in individual servings. Once the soup cools, freeze it, pop it out of the Souper Cubes tray, and store it in a gallon-sized freezer bag. Label the bag so you know what’s inside, and store it in the freezer for up to three months. 

If you’re not using Souper Cubes, freeze the soup in freezer bags. Thaw the soup in the fridge overnight before warming or remove the frozen soup from the freezer containers and microwave it in a microwave-safe bowl. 

Can I use pre-cut or frozen cauliflower for this recipe?

Absolutely! Pre-cut and frozen vegetables will save time and are just as delicious. Use both the same as you would a head of cauliflower you cut yourself.

How can I make a vegetarian or vegan version of this soup?

You can make this soup vegetarian and vegan using a low sodium vegetable stock instead of chicken stock.

More Soup Recipes

If you’re a soup lover, check out my Low Sodium Curried Butternut Squash Soup and Low Sodium Chicken Noodle Soup recipes.

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