About the Recipe

Soup is a great lunch or dinner option when you’re in a rush or simply want something warm and hearty to eat!

While they may be convenient, you should be aware that canned soups often contain high levels of sodium and sugar, and frequently lack wholesome ingredients. Remember, just because it may have a few pieces of vegetables in the can, or because it’s labeled as “low fat”, does not make it a healthy option.

It’s important to fuel yourself with wholesome, real-food ingredients that will aid you with your health or weight loss goals.

This soup recipe contains just that! Plus, it will be featured in the 7-Day menu plan included in our Holistic Weight Loss Program, beginning October 2nd. For a sneak peek on the types of foods we recommend for weight loss, check out and download our FREE One-Day Holistic Weight Loss Menu Plan!

Free One-Day Menu Plan


Here are a few of the ways the ingredients in this recipe will benefit your body:

Coconut milk – Contains healthy fat, and is a great alternative to cream. Rich in fibre, B vitamins and minerals such as selenium, magnesium and phosphorus.

Cauliflower – A great option to add to your plate when you feel like something “starchy” but don’t want to consume bread or other grains. A source of Vitamin C, K, folate, pantothenic acid and vitamin B6.

Turmeric – Amazing anti-inflammatory properties.

Cumin – Delicious digestive aid.

Garlic – Immune-boosting properties. Plus, it’s anti-fungal and anti-bacterial, ie. a natural antibiotic!

A great way to enjoy soup is to prepare your own and store it in the freezer for when you’re in a time crunch or simply don’t feel like cooking! Simply reheat in a saucepan when you are ready to eat– it’s as easy as picking up a can of soup at the grocery store!

Heidi Richter

Heidi is a Holistic Nutritionist whose passion for natural modalities shone through in her role as Clinic Manager. She worked closely with Healthoholics’ team of practitioners to ensure our clients and patients had the best possible experience at every interaction. Heidi worked as our Clinic Manager during 2015 and 2016.

The Recipe

Canned Soup: Friend or Foe? Plus, Spicy Cauliflower Soup Recipe

Prep Time:
5 mins
Cook Time:
40 mins
Heidi Richter
Total Time:
45 mins


  • 1 Tbsp. olive or coconut oil
  • 2 medium yellow onions, diced
  • 1 bay leaf
  • 1 1/4 tsp. ground cumin
  • 1 tsp. kosher salt
  • 1 tsp. ground turmeric
  • 1/2 tsp. ground coriander
  • 1/8 tsp. ground cardamom
  • dash of ground black pepper
  • sprinkling of crushed red pepper flakes
  • 4 garlic cloves, minced


  • 4 1/2 cups vegetable broth
  • 1 large head of cauliflower, roughly chopped to the same size
  • 1 cup canned coconut milk
  • 1 Tbsp. apple cider vinegar

Garnish – optional:

  • fresh dill
  1. In a large soup pot, heat the oil over medium-low.
  2. Add all the aromatic ingredients, except for the garlic. Saute, stirring occasionally until the onions become translucent, about 10 minutes.
  3. Then, add the garlic and saute another few minutes.
  4. Add broth and cauliflower and bring to a boil over high heat. Reduce to a simmer and allow to cook for about 15 minutes, until the cauliflower is tender.
  5. Remove from heat and transfer carefully to a blender. Blend on high (allowing steam to vent) for a few minutes, until silky and smooth.
  6. Transfer back to the soup pot and stir in the coconut milk and vinegar. Bring back to heat over low, ensuring it doesn’t boil.
  7. Add dill for garnish before serving, if you wish.
  8. Enjoy!