A Simple Carrot Turmeric Cauliflower Soup With Immunity-Boosting Ingredients

A Simple Carrot Turmeric Cauliflower Soup With Immunity-Boosting Ingredients

Stay warm and cozy this winter with a simple immunity-boosting turmeric carrot cauliflower soup. This anti-inflammatory and immune-boosting soup is a perfect addition to your help Inter soup repertoire. It is also naturally dairy and gluten-free, making this a perfect addition to the eater's menu. 

 Carrot Turmeric Cauliflower Soup

The ingredients for this creamy turmeric carrot cauliflower soup are minimal, yet super flavorful. We use carrots, cauliflower, onion, garlic, ginger,  turmeric, and our Clean Daily Shake Protein PowderAdd an extra level of nutrition by using plain protein powder in your soups and purees adds another level of nutrition. 

This recipe is also 21-Day Ceanse-approved and an easy fix if you’re looking for a quick nutrient-dense and protein-rich meal during those colder months. 

The simpler the better which means less mess and time spent in the kitchen. And of course, no flavor is compromised in the process! Enjoy this simple turmeric ginger carrot cauliflower soup in less than 20 minutes! 

Carrot Turmeric Cauliflower Soup

Spotlight on Turmeric

Turmeric is one of those ingredients that offers an easy way to add flavor, nutrients, and color to any dish. Turmeric is a powerhouse ingredient that has been used for thousands of years throughout Asia and India. Also referred to as the “spice of life”, this ingredient has been widely studied for its anti-inflammatory and antioxidant benefits. 

For this recipe, we recommend using raw turmeric, as raw turmeric root has been found to have more traces of curcumin and is more easily absorbed. Adding black pepper also increases the absorption of turmeric by 2,000%!

According to Pubmed, curcumin, the main ingredient in turmeric, has been studied for its effectiveness against proinflammatory diseases, cancer, neurodegenerative diseases, depression, and diabetes. Including turmeric in your day to day may help increase your quality of life 

Consuming raw turmeric also helps with digestion and reduces symptoms of IBS, according to a 2022 research study. If you can’t find raw turmeric, no worries…powdered turmeric will also do the trick! Just don’t forget to add the black pepper! 

Grab Some Ginger too! 

Ginger is another one of our favorite ingredients that also aids in digestion and helps manage free radicals that cause disease and illness. Consuming turmeric and ginger regularly helps maintain a healthy balance in the body by reducing oxidative stress and combating the harmful effects of free radicals. 

Turmeric and ginger work synergistically, meaning when combined they work better together at reducing inflammation and working to reduce proinflammatory mediators. Opting for a little bit of turmeric and ginger each day is an easy and proactive way to help guard your health!

Don’t Forget the Protein! 

While we love our carrots and cauliflower, upgrade this soup to the next level by adding a few scoops of our Clean Daily Shake Protein Powder. This adds an extra boost of nutrients while making this recipe a more filling option. Our plain protein powder also adds a nice creamy texture and is a great thickening agent for soups and sauces.

Carrot Turmeric Cauliflower Soup with Clean Daily Shake Plain Flavor

While you may not be used to putting protein powder into your soups, we recommend at least trying it out! It's a great way to add extra protein to your diet during those colder months.

Try adding different spices and seasonings for a different soup every time. For the spice lovers, try adding cayenne pepper or red chili flakes. Or try adding some more Indian spices like Garam masala or curry powder. 

Recipe for Creamy Turmeric Carrot Cauliflower Soup

This simple creamy turmeric carrot cauliflower soup is easy to make and requires minimal ingredients.  It can be prepared in less than 20 minutes and can be altered to your taste preferences. 

Prep time: 5 mins

Cool time: 15 minutes

Servings: 4 servings 


  • 5 carrots (chopped) 
  • ½ head cauliflower (chopped) 
  • ½  onion (chopped)
  • 3 cups water (or broth) 
  • 3 garlic cloves (minced) 
  • 3 tsp powdered turmeric or 1.5 cm fresh (minced) 
  • 2 tsp ginger or 1.5 cm fresh ginger (minced) 
  • ½ tsp black pepper 
  • 2 tsp salt 
  • 1.5 scoops Clean Plain Protein



  1. Sauté the onions in 1 tbsp of olive oil. Once the onions are translucent, add the garlic, turmeric, ginger, and pepper. Cook until fragrant (about 30-60 seconds).

Stovetop Ingredients

2. Add chopped carrots and cauliflower florets to sauteed onion and spice mixture. Add 2 cups of water and bring to a boil. Then reduce to a simmer. Cook for 15-20 minutes until veggies are soft.

Stovetop Ingredients with Carrot and Cauliflower

3. Mix 1.5 scoops of protein powder with water or milk of your choice. Set aside and add to the blender when the soup is done.

Blended Soup

4. Allow soup to cool and then transfer to a high powdered blender or use an immersion blender. Add mixed protein powder and blend. Add more water for more liquid consistency.

Vibrant Orange Carrot Turmeric Cauliflower Soup

5. Garnish with a dollop of yogurt or tahini and fresh herbs.

Garnished Carrot Turmeric Cauliflower Soup

Nutrition (per serving) 

  • Calories: 200 
  • Protein: 15 g
  • Net Carbs: 10 g
  • Total Fat: 2 g
  • Fiber: 5 g 
  • Calcium: 168 mg
  • Folat: 46.5 µg


Recipe Tips 

  • Alternatively, you can roast the carrots, cauliflower, garlic, and onions and blend them with liquid and mixed protein powder.
  • If you don't like the taste of protein powder, add more seasonings such as salt, pepper, garlic, and onion powder. Feel free to season this soup with all of your favorites!
  • Be careful using fresh turmeric as it will stain anything it touches! Try keeping it tidy or cutting it on a plate or napkin.
  • Make sure to mix well the protein powder before adding it to the soup to avoid clumping. 

Serving Suggestions

We recommend simply serving this soup with a dollop of yogurt of your choice or tahini. Try serving with fresh flatbread or a small side salad. 

How to store turmeric ginger carrot soup?

Feel free to enjoy this soup for 3-5 days in the refrigerator. Or freeze in an airtight container for up to 3 months. 

More Recipe Inspiration

If you love simple clean recipes like this one, we also recommend checking out some of our other favorite recipes: