Cauliflower Soup

Tanya Eisenwasser

Print Recipe

Blended cauliflower soup with thyme.

Prep 10 min

Cook 30 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 1 large head cauliflower, cut into florets (about 2 pounds)
• 2 tablespoons olive oil or coconut oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried)
• 4 cups vegetable or chicken broth
• 1/2 cup full-fat coconut milk
• 1 teaspoon sea salt, or to taste

Instructions

Prep

1. Cut cauliflower into florets, discarding the tough core.
2. Dice the onion and mince the garlic.

Cook

1. Warm oil in a large pot over medium heat.
2. Add onion and cook until soft and translucent, about 5 minutes.
3. Add garlic and thyme. Stir for 1 minute until fragrant.
4. Add cauliflower florets and stir to coat.
5. Pour in broth and stir to combine.
6. Bring to a boil, then reduce heat to medium-low. Cover and simmer for 20-25 minutes until cauliflower is very tender.

Blend

1. Remove pot from heat.
2. Stir in coconut milk.
3. Use an immersion blender to blend until smooth and creamy. Alternatively, carefully transfer to a regular blender in batches, leaving the lid slightly vented to release steam.
4. Taste and adjust salt as needed. Add more broth or water to thin if desired.

Serve

1. Ladle into bowls.
2. Optional: drizzle with olive oil, top with fresh herbs, or add a pinch of black pepper if tolerated.

Tips & Substitutions

• Onion and garlic are optional. They can be histamine liberators for some people. Skip them or reduce the amount based on your tolerance.
• Rosemary or sage work well instead of thyme. Use whatever fresh herbs you have on hand.
• Skip the coconut milk for a lighter soup. The cauliflower blends into a naturally creamy texture even without it.
• Use fresh broth or water with salt if you don't have a broth you trust.
• Add a medium potato for extra body and thickness if you prefer a heartier soup.

Why This Works

Cauliflower. Naturally low in histamine and generally well tolerated. It blends into an impressively creamy texture without any dairy, making it an ideal base for soups.

Olive oil. A stable cooking fat that is generally well tolerated. It adds richness without relying on aged or fermented dairy, which is more commonly problematic for histamine intolerance.

Thyme. A fresh herb that is generally well tolerated. It pairs naturally with cauliflower and adds depth without strong spice flavors.

Onion and garlic. These contain small amounts of quercetin, a compound sometimes discussed in mast cell research, though individual response varies. They can also act as histamine liberators for sensitive individuals, so adjust to your tolerance.

Storage

Best eaten fresh the day it's made. If you need to store it, cool quickly, refrigerate in an airtight container, and eat within 24 hours. Generally lower risk than meat or fish leftovers, but still best cooled quickly and stored briefly. Freeze portions right away if you want to save some for later.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.