Instant Pot Curried Cauliflower Soup (Paleo Whole30)

Instant Pot Curried Cauliflower Soup (Paleo Whole30) - an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make. | tastythin.com

Instant Pot Curried Cauliflower Soup (Paleo Whole30) – an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make.  Works great in the Instant Pot, slow cooker, or on the stovetop!

This week I am taking a break from my usual lunch of Butternut Squash Bisque and have replaced it with this fantastic curry vegetable soup.  This stuff is just magical…not only does it taste wonderful and offer tons of nutrition, but it is loaded with antioxidants and anti-inflammatory ingredients.  Turmeric, curry, sweet potatoes, cauliflower, and ginger – all high on the list of top anti-inflammatory foods – they’re all in there. 

Although I made this soup in my Instant Pot, it could easily be adapted for the slow cooker or stovetop.  I happen to love using the Instant Pot, because it can be done in a fraction of the time.  If you’re not familiar, here’s the low down on the Instant Pot…it’s a multi cooker, meaning it has several settings – Soup, Poultry, Meat/Stew, Bean/Chili, Rice, Multigrain, Porridge, Saute, and Slow Cook.  I was able to dump my ancient crockpot since the IP doubles as a slow cooker.  All those buttons may seem intimidating at first, but it’s super simple!!  Lately, I have been using it at least 2-3 times per week and am having fun trying out the different settings, with the exception of Porridge (no thanks?!)   

Please note, not all curry powders are created equal!  I love spicy food and used a regular curry powder.  If spicy is not your thing, look for a Mild Curry Powder.  I think this soup would also make a great base for rice noodles, shredded chicken, tofu, spiralized veggies or other add-ins.  The flavor is amazing! 

Instant Pot Curried Cauliflower Soup (Paleo Whole30) - an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make. | tastythin.com

Instant Pot Curried Cauliflower Soup (Paleo Whole30) - an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make. | tastythin.com

Instant Pot Curried Cauliflower Soup (Paleo Whole30) - an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make. | tastythin.com

Instant Pot Curried Cauliflower Soup

Instant Pot Curried Cauliflower Soup (Paleo Whole30) - an anti-inflammatory power house, this soup is comforting, delicious, and beyond simple to make.  Works great in the Instant Pot, slow cooker, or on the stovetop!
4.8 from 5 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 10 (1 cup servings)
Calories: 73kcal

Ingredients

  • 1 tablespoon coconut oil
  • 1 cup diced carrots
  • 1 cup diced onions
  • 1 large sweet potato, peeled and diced
  • 1 small/medium head cauliflower, roughly chopped
  • 2 teaspoons minced garlic
  • 1 teaspoon grated ginger
  • 2 tablespoons curry powder (see notes below)
  • 1 teaspoon turmeric
  • 1 14 oz. can coconut milk (I prefer full fat coconut milk for a creamier soup)
  • 4 cups low sodium chicken or vegetable broth

Instructions

  • Heat coconut oil in the Instant Pot on the saute setting.  Add carrots and onions and cook for 2-3 minutes. 
  • Add sweet potato, cauliflower, garlic, ginger, curry powder, and turmeric.  Stir well to combine.
  • Add coconut milk and broth.  Stir well.  Seal the lid and set to Soup.  When cycle is complete and steam has released, uncover the Pot.
  • Using a hand immersion blender (or a regular blender, in batches), puree the soup.  Season to taste with salt and pepper.

For the Slow Cooker/Stove Top

  • Slow Cooker:  In a skillet, cook the onion and carrot in the coconut oil until slightly soft.  Add to a slow cooker with the remaining ingredients.  Cook on Low for 6-8 hours or high for 4 hours.  Using an immersion blender, puree the soup and season with salt and pepper to taste.
  • Stove Top:  In a large stockpot, cook onion and carrot in the coconut oil until slightly soft.  Add sweet potato, cauliflower, garlic, ginger, and spices. Cook, stirring, for 3-4 minutes.  Add broth.  Bring to a boil, reduce heat, and simmer until vegetables are soft, about 15 minutes.  Puree the soup using an immersion blender.  Stir in coconut milk and salt and pepper to taste.
Calories: 73kcal

Notes

Using regular curry powder results in a spicier soup.  Look for Mild Curry Powder if you prefer a less spicy flavor.
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10 Comments

  • Reply
    Darla
    December 10, 2017 at 9:20 pm


    So typically my concoctions don’t turn out like the perfect beautiful pictures. But this soup was different! Thanks for making me one happy chef?! Love your recipes

  • Reply
    Laura
    January 6, 2018 at 6:25 pm

    Trying this tonight and came across a few questions. Curious as to how long this cooks on “soup setting”? Mine defaulted for 30 min but that seems like a lot. Also my instant pot suggests “less” setting for soups without meat? Is this what I should follow for this recipe?

    • Reply
      Nikki
      January 7, 2018 at 12:53 pm

      My soup setting defaults to 15 minutes so that is what I use for this. Enjoy!

  • Reply
    Tamara
    January 6, 2018 at 7:26 pm


    Turned out beautifully! I did, however, add some salt, doubled the ginger, and used light coconut milk (that’s whay we had). Once blended, you’d never know the light stuff was used; the soup was thick and creamy.

    • Reply
      Nikki
      January 7, 2018 at 12:54 pm

      Tamara, glad you enjoyed it! 🙂

  • Reply
    Melissa
    January 15, 2018 at 12:51 pm


    What are the nutritionals for this?

    Thank you! It’s delicious!

    • Reply
      Nikki
      January 16, 2018 at 9:39 am

      Melissa, the recipe is 73 calories per one cup serving (from plugging into My Fitness Pal.) Thank you for the nice comment and rating!!

  • Reply
    Florence Gurwin
    April 29, 2018 at 6:16 pm


    I just made this soup. It’s delicious. Although I have both a slow cooker and an Instant Pot, I decided to make it on the stovetop. The time for the Instant Pot and stovetop seemed about the same. I will make this again. I love curry and everything else in this soup. Yummm!

    • Reply
      Nikki
      May 3, 2018 at 12:27 pm

      Florence, Thank you for the great review. So glad you enjoyed the recipe!

  • Reply
    Theresa Hospodka
    November 1, 2018 at 10:57 pm


    This was delicious, but a little thin. It was amazing and a meal when I threw in a packet of tikka masala veggies and a little leftover rice. It was like Indian food soup. <3

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