Cauliflower cream with hemp seeds and curry
Cauliflower cream with hemp seeds and curry – a creamy recipe step by step. Cauliflower with roasted seeds and turmeric creates a hearty, vegan soup in 30 minutes.
Blended cauliflower provides one of the creamiest textures among vegetables – without cream, without flour. All you need is a good base of onion and spices, a short cooking time, and a blender. Hemp seeds sprinkled on top as a toasted garnish solve one problem of the white soup: low protein and almost zero omega fatty acids. Curry and turmeric enhance the anti-inflammatory effect of omega acids from the seeds. The whole dish is ready in 30 minutes. Below is a step-by-step recipe, nutritional values, and tips for choosing spices.
KEY INFORMATION
• Shelled hemp seeds contain about 31 g of protein/100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• Cauliflower provides about 77 mg of vitamin C/100 g – above the daily requirement in one serving of soup.
• Curcumin from turmeric exhibits anti-inflammatory effects synergistic with omega-3 acids from hemp seeds in in vitro studies.
• 3 tablespoons of hemp seeds (30 g) provide about 9 g of protein, 14 g of fat, and 1.2 g of carbohydrates (USDA FoodData Central, 2023).
Why does cauliflower with hemp seeds and curry work?
Cauliflower is a vegetable with exceptionally low calorie content (about 25 kcal/100 g), but a rich vitamin profile: vitamin C (77 mg/100 g), vitamin K, folic acid, and sulforaphane. It lacks fats and protein – without them, cauliflower soup is tasty but not filling. House et al. (Food Chemistry, 2010) confirm that shelled hemp seeds provide all 9 essential amino acids and about 49% fat, of which over 75% is polyunsaturated fatty acids. One tablespoon of toasted seeds per bowl turns the soup into a complete meal.
Turmeric and curry are not just about flavor. Callaway (Euphytica, 2004) indicates that the omega-6 to omega-3 ratio in hemp seeds is about 3:1 – close to the WHO recommendation (max 4:1) for an anti-inflammatory diet. Curcumin from turmeric acts on similar inflammatory pathways. The combination of both ingredients in one meal creates a synergy that is absent in classic cauliflower soup with just cream.
Our tests show that the flavor and creaminess of this soup are noticeably better the next day. The soup absorbs the aromas of the spices overnight and thickens from the natural starch of the cauliflower. Prepare a double portion – reheated cauliflower with hemp seeds is one of the best lunches from the fridge.
Nutritional values – what does this serving provide?
One serving of cauliflower cream (about 300 ml) with a tablespoon of toasted hemp seeds (10 g) provides about 170 kcal, 7 g of protein, 8 g of fat, and 16 g of carbohydrates. The fiber from cauliflower is about 2 g per serving. The vitamin C from one serving covers over 100% of the daily requirement (RDA: 75–90 mg/d for adults).
Ingredients – what do you need?
Proportions for 4 servings. Preparation time: 5 minutes. Cooking time: 25 minutes.
- 700 g of cauliflower (about 1 medium head)
- 4 tablespoons of shelled hemp seeds (about 40 g) for toasting
- 1 large onion
- 3 cloves of garlic
- 1 teaspoon of grated fresh ginger (or 1/2 teaspoon of ground)
- 1 teaspoon of ground turmeric
- 1 teaspoon of curry powder
- 1/2 teaspoon of ground cumin
- 700 ml of vegetable broth
- 2 tablespoons of coconut oil or olive oil
- optional: 100 ml of coconut milk for creaminess
- lemon or lime juice to taste
- salt and pepper to taste
- fresh cilantro or parsley for garnish
How to cook cauliflower cream with hemp seeds – step by step?
The recipe is quick and simple. Two things are key: sauté the spices in fat before adding the cauliflower – this fundamentally changes the depth of flavor. And don’t cook the cauliflower too long.
Step 1. Sauté the curry base. In a large pot, heat the coconut oil or olive oil. Add the onion and sauté for 5 minutes until golden. Add garlic and ginger, sauté for 1 minute. Stir in turmeric, curry, and cumin – sauté while stirring for 30 seconds. You will smell the intense aroma of spices released by the hot fat.
Step 2. Add the cauliflower. Break the cauliflower into florets. Peel the stem and slice it. Add everything to the pot with the base. Mix to coat the cauliflower with the spices. Pour in the hot broth. Bring to a boil, reduce the heat, and cook covered for 15–18 minutes.
Step 3. Toast the seeds. While the soup is cooking, toast the hemp seeds in a dry pan for 3–4 minutes, stirring constantly. Remove the golden, nutty-smelling seeds from the heat and transfer them to a plate.
Step 4. Blend and season. Remove the pot from the heat. Optionally add the coconut milk. Blend until smooth for 2 minutes. Season with salt, pepper, and lemon or lime juice. If the soup is too thick – add more broth.
Step 5. Serve with a topping. Pour into bowls. For each serving, sprinkle a tablespoon of toasted hemp seeds. Garnish with cilantro. If you want to add hemp oil – a teaspoon to the bowl, not to the pot.
Tips and variations
Cauliflower cream with hemp seeds is versatile – here are a few variations that change its character:
Chickpea version. Add 150 g of cooked chickpeas to the finished soup and blend together – it will add thickness and extra plant protein. Chickpeas and hemp seeds together create a complete protein with complementary amino acid profiles.
Roasted vegetable version. Roast the cauliflower and onion at 200°C for 20 minutes before blending instead of cooking. Roasting intensifies the flavor of the cauliflower – the caramelized edges of the florets provide a deeper, slightly nutty taste that balances well with the hemp seeds.
Apple version. Add one peeled, chopped apple to the pot along with the cauliflower. The apple will break down during cooking and add a delicate sweetness that balances the spiciness of the curry. A surprising but very harmonious flavor.
Mistake to avoid. Do not fry curry spices too long over high heat – turmeric and curry powder burn quickly and become bitter. 30 seconds over medium heat is enough. The second mistake: adding hemp seeds to boiling soup instead of as a topping – they lose their crunch and omega acids. Also check the recipe for broccoli cream soup with hemp seeds – the same technique of roasted seeds in a different creamy version.
Frequently asked questions
Why is cauliflower with hemp seeds and curry a good combination?
Cauliflower is low in calories and rich in vitamin C, but poor in protein and fats. Hemp seeds complement these deficiencies – about 31 g of protein/100 g with a complete amino acid profile (House et al., 2010). Turmeric with curry spices enhances the anti-inflammatory effects of omega-3 from the seeds.
Is coconut milk necessary for cauliflower cream?
No – cauliflower naturally provides a creamy texture when blended. Coconut milk is an option for a thicker, richer texture. Without the milk, the soup is lighter and more pronounced. You can also use 2 tablespoons of hemp flour as a vegan thickener – it contains about 30% protein and 28% fiber (Mattila et al., 2018).
How many kcal does cauliflower cream with hemp seeds have?
One serving (about 300 ml) with a tablespoon of seeds (10 g) provides about 170 kcal, 7 g of protein, 8 g of fat, and 16 g of carbohydrates. 3 tablespoons of hemp seeds (30 g) provide about 166 kcal, 9 g of protein, and 14 g of fat (USDA FoodData Central, 2023).
When to add hemp seeds to cauliflower cream?
Only as a topping for the finished soup in the bowl – never to boiling soup. Cooking destroys omega-3 acids and robs the seeds of their crunch. Roast them separately for 3–4 minutes in a dry pan and add just before serving.
What curry spices go well with cauliflower and hemp seeds?
Turmeric, curry powder, and cumin create a classic foundation. Ginger enhances the spiciness, while cinnamon (a pinch) deepens the sweetness of the cauliflower. Hemp seeds have a nutty flavor that balances all these notes – they do not overpower the spices but unite them into a whole.
This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.
Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04
