Cauliflower Soup with Asian Spices, Lemongrass Oil and Fermented Salsa

Cauliflower Soup with Asian Spices, Lemongrass Oil and Fermented Salsa


Cauliflower soup is comforting at the end of a busy day.  The nigella and black mustard seed tempering lend aroma, flavour and interest to this simple to make soup – have you noticed how the aroma of Asian spices perks up flagging taste buds?

Every single ingredient in this cauliflower soup is beneficial – its tangy, fermented salsa lends a probiotic garnish to cut the richness of the soup and keeps our gut smiling.  It freezes well, so make a up batch to save time when you’re exhausted and craving a little comfort.

Cooking with essential oils

100% pure, therapeutic grade essential oils are versatile in the kitchen and add intense flavour with therapeutic benefits to your dishes. They’re also convenient – saving you time and money. Pure essential oils are potent, so you’ll only need a few drops (or even a toothpick-tip or two!) and there’ll be no more binning of  left-over expensive herbs, or fiddly grating of citrus zest – or your fingers!

High heat will impair the more volatile ‘top-notes’ of essential oils. In cold beverages and dressings there’s no problem, but in cooked dishes add the oils as ‘accents’ when the dish has cooled down a little. If this isn’t possible (e.g. in baked goods) then you may need to add a couple of extra drops – just experiment to your personal taste!

I love using essential oils – and use them daily. BUT – please, please do your research, as not all essential oils are pure or safe. Please ensure any oils you use (whether in food, on your skin or diffused) are 100% pure, therapeutic grade. From our own experience, I can recommend this brand and I use these oils for myself, my family and with my clients.

Food provenance

Pasture-raised meats, dairy, eggs and wild caught fish have a vastly superior nutritional profile, as do organic, or cleanly grown fruits and vegetables. Please try to source your food as well as you are able.


Print Recipe
Asian Spiced Cauliflower Soup with Lemongrass Oil
The nigella and black mustard seed tempering not only adds flavour to this comforting soup's deliciousness, but dresses it up nicely. It's simple to make and freezes well, so make a up batch for when you’re exhausted and craving a little comfort.
Cauliflower Soup with Asian Spices
Optional ... but nice to add
Optional ... but nice to add
Cauliflower Soup with Asian Spices
  1. Put the chopped onions, celery, garlic and ginger into a food processor and blitz until very, very finely chopped, but not pureed. You can do this with a very sharp cook’s knife but mind your fingers!
  2. Melt the coconut oil in a large, lidded saucepan and add the finely chopped veg, salt and pepper. Cover and gently sweat for about 8 mins, stirring occasionally, until the veg are translucent. Add the diced potatoes and continue to sweat for another 8 mins, or until the potatoes have softened but still have good ‘bite’ in the middle.
  3. Stir in the coriander, cumin and turmeric and saute for another 2 mins.
  4. Add the chicken/vegetable stock, half the coconut milk and the cauliflower florets and bring everything up to the boil. Reduce the heat and simmer gently until the potatoes and cauliflower are tender but not falling apart – about 20 mins. Just before the veg are tender add 1 teaspoon of fish sauce and stir well.
  5. Allow the soup to cool a little and in batches, blitz it in the food processor. I love texture so leave ours quite chunky, but you can blitz until smooth. Take care not to over-processes or the potato starch will make the soup ‘gloopy’. Return to the pan and reheat very gently, adding the remainder of the coconut milk and the water to thin the soup to your preferred consistency.
  6. Meanwhile, over a medium heat, melt one tablespoon of coconut oil in a fry pan and gently sauté the Nigella and black mustard seeds until they start to ‘pop’. Reduce the heat to very low and cook out for 5 mins. Add to the reheated soup and stir well.
  7. Finally, stir in the lemon grass essential oil (if using).
  8. Enjoy the soup with your choice of optional garnishes. If you’re using fermented salsa, drizzle over the top of slightly cooled soup as heat destroys the beneficial bacteria and enzymes.
  9. You might like a slice or two of traditional, slow-fermented sourdough bread with plenty of pastured/raw butter!
  10. The soup freezes well - but don’t forget to label & date it!!
Recipe Notes

*  This is the lemon grass essential oil I use.  Essential oils are a magical ingredient - adding a big flavour hit, with therapeutic benefits.  BUT please do your research as not all essential oils are pure or safe.  Please ensure any oils you use (whether in food, on your skin or diffused) are 100% pure, therapeutic grade.  I recommend this brand and use the oils daily for myself, my family and with my clients.


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Izabella Natrins

I'm here to inspire and support women at midlife and beyond to re-ignite purpose and meaning to take back control of their health and create the radical, resilient heath they want and deserve. As a whole-health expert with over 30 years experience in the field, a qualified Health and Wellness Coach and Ballymaloe-trained nutritional chef, my real food nutrition and lifestyle medicine programmes support women fighting fatigue, struggling with overwhelm, weight gain, sleep, energy and niggling or multiple diagnosed health issues. As an advocate for real food nutrition, regenerative agriculture and whole-health, my book 'The Real Food Solution' is an evidence-based treasury wisdom for energy, vitality and better health for people and planet and a call to action to change the way we grown, source and cook our food. As the CEO at The UK Health Coaches Association, I'm proud to continue the task of leading the first professional association for Health and Wellness Coaches in the world and the gold standard for the UK and Ireland.

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