{"id":8065,"date":"2019-01-18T14:00:21","date_gmt":"2019-01-18T22:00:21","guid":{"rendered":"https:\/\/www.everywomanover29.com\/blog\/?p=8065"},"modified":"2026-03-27T19:33:42","modified_gmt":"2026-03-28T02:33:42","slug":"spicy-cauliflower-zucchini-coconut-soup-recipe","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/spicy-cauliflower-zucchini-coconut-soup-recipe\/","title":{"rendered":"Spicy Cauliflower Zucchini Coconut Soup Recipe"},"content":{"rendered":"<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-8068\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup.png\" alt=\"\" width=\"940\" height=\"492\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup.png 940w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-300x157.png 300w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-768x402.png 768w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-610x319.png 610w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<p>This recipe &#8211; Spicy Cauliflower Zucchini Coconut Soup &#8211; is my new favorite because it\u2019s nutrient-dense, creamy (because of the cauliflower), lasts well in the fridge for a few days, freezes well, and is oh so yummy!<\/p>\n<p>I tend to create my own recipes after being inspired by a recipe in a book, blog or eating something similar. I knew I wanted something creamy and went searching and found this recipe &#8211; Zucchini Soup with Fresh Mint &#8211; in <a href=\"https:\/\/peteevans.com\/books\/complete-gut-health-cookbook\/\" target=\"_blank\" rel=\"noopener\"><em>The Complete Gut Health Cookbook<\/em><\/a> by Pete Evans and Helen Padarin (on page 147 in case you have this book or end up buying a copy. It\u2019s a great book by the way!).<\/p>\n<p>The beautiful green color caught my eye. Cauliflower is one of my favorite vegetables and I had never made a soup with cauliflower before! Pete and Helen\u2019s recipe calls for 2 handfuls of spinach leaves which are problematic for with my oxalate issues so I improvised with bok choy. The end result is not quite a green but it\u2019s still pretty and is really delicious.<\/p>\n<p>I also LOVE all things coconut and can\u2019t resist adding coconut milk to soups for the added creaminess and to provide a good healthy fat. And with that coconut I just had to add some Indian spices for all the goodness and flavor they offer. I\u2019m a mild spicy kind of girl so it\u2019s not too hot. If oxalates are an issue for you reduce the quantities of the higher oxalate spices or leave them out (more on this below the recipe). Here\u2019s the end result:<\/p>\n<p><strong>S<\/strong><strong>picy Cauliflower Zucchini Coconut Soup<\/strong> (serves 12)<\/p>\n<p>6 large zucchini (or courgette if you\u2019re in the UK or South Africa)<br \/>\n1 large cauliflower<br \/>\n2 large bunches of bok choy<br \/>\nApprox 16 cups \/3.5 liters\/4 quarts of liquid (home-made chicken broth and enough filtered water to cover the vegetables, leaving room in the pot for the coconut milk)<br \/>\n1 can coconut milk<strong>\u00a0<\/strong><\/p>\n<p>Spices<\/p>\n<p>1 tablespoon turmeric (extra high oxalates)<\/p>\n<p>1 tablespoon cumin (very high oxalates)<\/p>\n<p>1 teaspoon curry powder or Garam masala (very high oxalates)<\/p>\n<p>1 tablespoon coriander (high oxalates)<\/p>\n<p>1 tablespoon ginger (low oxalates)<\/p>\n<p>\u00bd tablespoon sea salt<\/p>\n<p>\u00bc tablespoon black pepper<\/p>\n<p>(this is a mild combination of spices; you could add more curry powder to make it more spicy)<\/p>\n<p>Chop the zucchini and cauliflower and add to the water in a large pot. Chop the white stalks of the bok choy and add to the water with zucchini and cauliflower. Reserve the green leaves of the bok choy and slice finely for later.<\/p>\n<p>Bring to a boil, cover and simmer slowly for about 10 minutes until the vegetables are just tender (don&#8217;t overcook as it really tastes like mushy veggies &#8211; I had a well-meaning family member make it for me once and it was overcooked and no pleasant!).<\/p>\n<p>Open the can of coconut milk, reserving a few tablespoons for drizzling over the served soup. Pour the remainder into the soup pot, together with the spices and cook for a further minute, stirring to blend everything. Add the finely sliced green leaves of the bok choy and cook for a few more minutes.<\/p>\n<p>Blend until smooth and add back to the pot to reheat. Serve with a drizzle of coconut milk.<\/p>\n<p>Some other serving options:<\/p>\n<ul>\n<li>add half a chopped avocado to the serving bowl (I like the chunks) and\/or some MCT oil (for more of a keto-friendly soup and to help with blood sugar stability) and\/or some sauerkraut for good bacteria<\/li>\n<li>add chunks of cooked organic chicken or slices of cooked grass-fed beef<\/li>\n<li>or simply serve before the main meal<\/li>\n<\/ul>\n<p>Enjoy!<\/p>\n<figure id=\"attachment_8070\" aria-describedby=\"caption-attachment-8070\" style=\"width: 500px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-8070\" src=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-2.png\" alt=\"\" width=\"500\" height=\"375\" srcset=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-2.png 500w, https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/01\/cauliflower-zucchini-coconut-soup-2-300x225.png 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><figcaption id=\"caption-attachment-8070\" class=\"wp-caption-text\">The pot should be almost full of liquid and vegetables<\/figcaption><\/figure>\n<p>The blended soup can be stored in the fridge for a few days and re-heated for lunches and dinner (in a pot and not the microwave), or even enjoyed cold. Be sure to store in glass or pyrex containers.<\/p>\n<p>It also freezes well (and again, use glass or pyrex). When you\u2019re ready to use it, either thaw ahead of time or place the frozen glass\/pyrex container in warm water for a few minutes in the sink. This thaws the edges just enough so it\u2019s easy to tip the frozen soup into a pot to finish thawing and reheat. Use low heat while it\u2019s thawing in the pot.<\/p>\n<p>If you have food challenges with oxalates, autoimmune triggers or SIBO:<\/p>\n<p>1) It\u2019s low oxalate with the bok choy instead of spinach but you could use could use 2 cups of baby spinach if oxalates are not an issue.<\/p>\n<p>Per the spreadsheet in the <a href=\"https:\/\/www.facebook.com\/groups\/TryingLowOxalates\" target=\"_blank\" rel=\"noopener\"><u>TryingLowOxalates facebook group<\/u><\/a>\u00a0 run by Susan Owens, a biomedical researcher and the founder of the Autism Oxalate Project, the spices above add up to about 20-24g of oxalates.<\/p>\n<ul>\n<li>turmeric (extra high oxalates)<\/li>\n<li>cumin (very high oxalates)<\/li>\n<li>curry powder (very high oxalates)<\/li>\n<li>coriander (high oxalates)<\/li>\n<li>ginger (low oxalates)<\/li>\n<\/ul>\n<p>As I mention above, if you have a problem with oxalates you may need to reduce the quantities of the higher oxalate spices or use more magnesium citrate or calcium citrate with this meal.<\/p>\n<p>On a personal note, I\u2019m very sensitive to oxalates (too much and I get really painful hot-coals-burning\/shards-of- glass type pain in my feet and very scratchy eyes) and I seem to tolerate the above amounts of spices in a large soup like this, provided I\u2019m not eating other high oxalate foods at the same time.<\/p>\n<p>2) It\u2019s AIP-friendly (Autoimmune Paleo)<\/p>\n<p>3) It\u2019s FODMAPS-friendly as is or feel free to add garlic and onion if tolerated<\/p>\n<p>Let me know if this sounds yummy and ask away if you have any questions. If you make it be sure to come back and let us know how you enjoyed it. And let us know if you made your own variation.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This recipe &#8211; Spicy Cauliflower Zucchini Coconut Soup &#8211; is my new favorite because it\u2019s nutrient-dense, creamy (because of the cauliflower), lasts well in the fridge for a few days, freezes well, and is oh so yummy! I tend to create my own recipes after being inspired by a recipe in a book, blog or [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8068,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[16],"tags":[1554,462,185,963,55,78,1555,1553,1552],"class_list":["post-8065","post","type-post","status-publish","format-standard","has-post-thumbnail","category-recipes","tag-bok-choy","tag-cauliflower","tag-coconut","tag-oxalates","tag-recipe","tag-soup","tag-spicy","tag-vegetable","tag-zucchini","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spicy Cauliflower Zucchini Coconut Soup Recipe - everywomanover29 blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.everywomanover29.com\/blog\/spicy-cauliflower-zucchini-coconut-soup-recipe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spicy Cauliflower Zucchini Coconut Soup Recipe - everywomanover29 blog\" \/>\n<meta property=\"og:description\" content=\"This recipe &#8211; Spicy Cauliflower Zucchini Coconut Soup &#8211; is my new favorite because it\u2019s nutrient-dense, creamy (because of the cauliflower), lasts well in the fridge for a few days, freezes well, and is oh so yummy! 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