Recipe: Carrot Cauliflower Ginger Soup

Whether enjoyed as a light lunch or hearty starter, this vibrant carrot cauliflower ginger soup provides a delicious dose of wellness.

Warm up with a bowl of comforting carrot cauliflower ginger soup — a nourishing blend of vitamin-rich vegetables and aromatic spices.

Carrots and cauliflower form the creamy base, their natural sweetness complemented by the earthy kick of ginger. Loaded with essential nutrients, these humble ingredients pack a powerful nutritional punch.

Carrots are renowned for their high vitamin A content, vital for eye health, while cauliflower boasts anti-inflammatory compounds and fiber. The addition of fresh ginger not only lends a distinctive flavor but also provides anti-nausea and immune-boosting benefits.






4 Tbsp. olive oil, divided

2 lb. carrots (approx. 6), peeled and chopped

1 small head of cauliflower, chopped

2 yellow onions, chopped

4 large garlic cloves, chopped

2 Tbsp. ginger, grated

1 package (about 14 oz.) fresh silken or firm tofu, drained

8 cups vegetable broth or stock

1 – 13.5 oz. can coconut milk

1 Tbsp. lemon juice (additional to taste)

Salt and pepper to taste

Cilantro, finely chopped, optional to garnish

Pepitas, toasted, to garnish

6 cups cooked brown rice, wild rice, or quinoa


1. Preheat the oven to 400°F.

2. Toss carrots and cauliflower in 1 Tbsp. oil and roast for 20-30 minutes turning halfway, until soft.

3. Heat remaining 1 Tbsp. oil in a pot on medium heat.

4. Add the onion and sweat for about 1-2 minutes.

5. Add the garlic and ginger. Cook for 30 seconds.

6. Add drained tofu, vegetable stock, roasted carrots, and cauliflower. Simmer for 10 minutes.

7. Add the coconut milk, salt, pepper, and lemon juice. Simmer for another 2 – 3 minutes.

8. Use an immersion blender or transfer to a Vitamix (or another highspeed food processor equivalent) to blend until smooth.

9. Ladle the soup into a bowl with ¾ cup of brown rice and top with toasted pepitas and cilantro (optional).


Nutrition Facts

Serving size: 1 bowl

Calories: 450

Total Fat 13g 17%
Saturated Fat 4.5g 23%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 270g 12%
Total Carbohydrate 73g


Dietary Fiber

10g 36%
Total Sugars 12g  
Includes 1g Added Sugars   2%
Protein 15g 30%


This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from

Do you want to learn to cook healthier for yourself and your family? CU Medicine readers can receive $2 off CU Anschutz Health and Wellness Center Fresh Take Cooking Classes held virtually on Zoom. Use the code CU_MED to receive $2 off these classes. Learn more about community nutrition services. 

Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management and Wellness clinic.


TAGS: protein


This post was originally posted on 4/5/2024