Masala Cauliflower Soup - Better Nutrition

Creamy soups are a great opportunity to sneak some more vegetables and—surprise, surprise—protein into your diet. This heavenly spiced soup is a nutritious companion to any meal.

For more about this recipe: Cooking with Protein Powder

  • 4Servings


  • 1 Tbs. grapeseed oil

  • 1 yellow onion, chopped

  • ½ tsp. salt

  • 1 head cauliflower, cut into small florets 

  • 2 garlic cloves, chopped

  • 1 Tbs. ginger, chopped

  • 1 Tbs. garam masala powder 

  • ¼ tsp. cayenne powder 

  • ¼ tsp. black pepper

  • 2 cups low-sodium vegetable broth

  • 1/3 cup unflavored protein powder

  • Juice of ½ lime

  • 1 cup unsweetened plain cashew milk 

  • 1 cup crunchy chickpeas (optional)

  • ½ cup cilantro, chopped


  1. Heat oil in large saucepan over medium heat. Add onion and salt; cook until onion has softened and is beginning to darken, about 5 minutes. Add cauliflower, garlic, and ginger to pan, and heat 3 minutes. Stir in garam masala, cayenne, and black pepper, and heat 30 seconds more. Pour in broth and 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer 20 minutes.
  2. Place soup in blender or food processor, along with protein powder and lime juice, and blend until very smooth. Return to pan, stir in cashew milk, and heat through.
  3. Divide soup among serving bowls and garnish with crispy chickpeas (if using) and cilantro. 

Nutrition Information

  • Serving Size: Per serving (with whey protein powder):
  • Calories: 160
  • Carbohydrate Content: 15 g
  • Cholesterol Content: 30 mg
  • Fat Content: 6 g
  • Fiber Content: 4 g
  • Protein Content: 14 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 460 mg
  • Sugar Content: 7 g
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