Curry Cauliflower Soup

The fantastic thing about being on Weight Watchers during soup season is you can take full advantage of delicious soups and the Weight Watchers zero points list. This Curry Cauliflower Soup is just one great example. It features warm spices and chopped vegetables to create a comforting, creamy bowl of soup - all for zero points! 

Curry Cauliflower Soup is made with cauliflower, of course, but because cauliflower is so good at taking on flavors, it blends with the spices to create a soup that’s perfect for a cozy night in. It’ll warm you up from the inside out! Not only is this soup a zero point meal, it’s also low in calories and high in fiber. 

For more soups for a cold winter night, check out these 27 Weight Watchers Soup Recipes.

Three reasons why you need to make this recipe! 

One cup is just 33 calories. 

It’s rare that you’ll find a soup recipe under 100 calories, much less under 50. Take full advantage of this soup while on a diet, because it’s delicious and filling, but won’t break the calorie bank. 

It can be spicy if you’re into it! 

You can add cayenne pepper if you like a bit of heat, but the good thing about cauliflower is it will soak up the spices to give you all the flavor while also balancing the heat. 

Curry Cauliflower Soup only takes 30 minutes to make. 

You can cook up this low calorie soup on any busy weeknight. All the ingredients boil together for about 25 minutes before you blend it up. And voila, you have a delicious soup ready to eat. 

Ingredients you need to make Curry Cauliflower Soup: 

• ½ cup diced red pepper
• ½ cup diced red onion
• 2 garlic cloves diced
• 3 cups + 2 tablespoons fat free vegetable broth
• 1 head of cauliflower chopped
• 1.5 tablespoon curry powder
• ¾ tablespoon chili powder
• Pinch of cayenne pepper (optional- omit if you don't like heat)
• Dash of salt and pepper
• 1.5 cups of water

How to make Curry Cauliflower Soup (step by step): 

1. In a large pot, cook the diced garlic with the 2 tablespoons of broth for a few minutes over medium heat. Then add in the peppers and onion. Saute the vegetables for another few minutes, stirring often so the garlic does not burn. 
2. Add the cauliflower, curry powder, chili powder, cayenne pepper, salt, and pepper and stir.
3. Pour in the 3 cups of broth and water and stir well.
4. Bring to a boil over high heat, then cover and simmer on low for 25 minutes.
5. Let the soup cool a bit then blend it in your food processor, blender or by using an immersion blender. 
6. Serve warm and enjoy! 

Makes 8 cups. Nutrition info for 1 cup: Calories 33,  Fat 0 g, Saturated fat .07 g,  Carbs 7 g,  Fiber 2.5 g, Sugars 2.8 g, Sodium 340 mg, Protein 2 g. 

WW Points 

• Diced red pepper 0 points
• Diced red onion 0 points
• Diced garlic cloves 0 points
• Fat free vegetable broth 0 points
• Chopped cauliflower 0 points
• Curry powder 0 points
• Chili powder 0 points
• Optional cayenne pepper 0 points 
• Salt and pepper 0 points
• Water 0 points

0 points per cup based on the WW app recipe creator.  

If you’re using an older version of WW, check out these points below. 

Smart Points Freestyle- 0 using WW recipe builder

Smart points- 0 per serving 

Points Plus- 0 per serving

Different ways to change up this recipe: 

• This soup is great as a sauce for “curry” chicken and rice bowls. Heat it up in a large skillet and add cooked, diced chicken then served over rice. It’s delicious!
• Since it’s zero points, it would be delicious when paired with toasted naan bread and a side salad. 
• Add in a handful of frozen peas or carrots (or a mixture!) after blending for color, texture, and flavor. 
• Bulk it up without the rice by adding shredded rotisserie chicken after the soup is blended. If you want to keep it vegan, add diced tofu at the end. 
• This is a great recipe to use up any leftover veggies in your fridge, as long as you keep cauliflower the base vegetable. Parsnips, broccoli, and carrots all blend up well. If it’s something like beans or peas, add it at the end to avoid weird skins and chunky bits. 

Tips and Tricks for Making Curry Cauliflower Soup: 

• Make this ahead of time for easy weeknight dinners. As it sits overnight, the flavors come together even more. 
• You can use all broth instead of broth and water for more flavor. 
• Curry Cauliflower Soup freezes well. You can freeze it in a silicone muffin cup and use those individual cup portions as a “sauce” to add to a meat. Or freeze it in ziploc bags for thawing ease. 

Similar recipes you’ll enjoy: 

• 21 Low Sodium Soup Ideas
• Savor the Delightful Goodness of Mushroom Stew
• Weight Watchers Buffalo Chicken Soup

Curry Cauliflower Soup

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0SP Freestyle, 0SP/PP per serving

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Soup

Servings 8

Ingredients

  

1x2x3x

• ½ cup diced red pepper
• ½ cup diced red onion
• 2 garlic cloves diced
• 3 cups + 2 tablespoon fat free vegetable broth
• I head of cauliflower chopped
• 1.5 tablespoon curry powder
• ¾ tablespoon chili powder
• Pinch of cayenne pepper optional, omit if you don't like heat
• Dash of salt & pepper
• 1.5 cups water

Instructions

 

• In a large pot, cook the diced garlic with the 2 tablespoons of broth for a few minutes over medium heat. Then add in the peppers and onion. Saute the vegetables for another few minutes, stirring often so the garlic does not burn.
• Add the cauliflower, curry powder, chili powder, cayenne pepper, salt, and pepper and stir.
• Pour in the 3 cups of broth and water and stir well.
• Bring to a boil over high heat, then cover and simmer on low for 25 minutes.
• Let the soup cool a bit then blend it in your food processor, blender or by using an immersion blender.
• Serve warm and enjoy!

Notes

0 points per cup based on the WW app recipe creator.  

Smart Points Freestyle- 0 using WW recipe builder
Smart points- 0 per serving
Points Plus- 0 per serving

Nutrition

Serving: 1cupCarbohydrates: 7gProtein: 2gSaturated Fat: 0.07gSodium: 340mgFiber: 2.5gSugar: 2.8g

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