Easy Cauliflower Soup with Coconut Milk


I had the craving….

The craving for COCONUT.

Coconut milk that is.

I absolutely love coconut milk in soup, although I’ve been kinda intimidated to use it in soup.

Correction – I’ve been intimidated to make soup, period.

Or if not intimidated, maybe overwhelmed, thinking it would take a lot of work.

Let me tell you, this Easy Cauliflower Soup with Coconut Milk does not take a lot of work and came together so easily: I the idea while in the grocery store, picked up the ingredients and made it while we were finishing up supper the other day.

Easy. Peasey.

It is not super thick but I omitted potatoes for a reason: I wanted a soup with more protein, which is why I used the white beans instead of the potatoes.

This is a recipe I developed and the next time I make it, I may even add another can of beans to add to the thickness.

I even had some coconut oil leftover from making the Coffee Energy Bites so used it saute the leeks in.

easy cauliflower soup with coconut milk

Actually, coconut oil has been having quite the moment for the past few years, often being touted as cure all for everything from acne to pre-diabetes to heart disease.

Here’s the dish on this high profile plant-yet-saturated-fat:

  • The hype around the nut oil started based on some observational studies showing that populations that consume higher amounts of coconut oil have lower risk of heart disease. However, like any observational study, there are no grounds for cause and effect. There may be some other characteristic of this population that promote the heart benefits and it may actually have nothing to do with the coconut oil (they may eat more fish also, for example).
  • In a comprehensive paper by the Heart Association released in 2014, the authors concluded that “the evidence that coconut oil is super healthful is not convincing and these claims appear to be more testimonials than clinical evidence” (full report here).
  • Coconut oil is naturally high in saturated fat, particularly medium chained triglycerides (MCTs)– these fats are thought to work differently in the body than other saturated fats which has sparked the interest of researchers, however the research is preliminary at this point.
  • Of all the plant fats, coconut oil is significantly higher in saturated fats – comparable to the amounts found in butter (about 76 grams saturated fat per 100 gram).
  • Overall it is rated has having “insufficient evidence to rate” according to the evidence-based natural medicines database – this means that not enough research has been done to prove its effectiveness in any of the reported benefits.

The moral of the story is that it’s not magic, so don’t go swapping your healthy unsaturated plant based fats for coconut oil just yet.

If you want to use coconut oil, go right ahead, but stay within the parameters for saturated fat (about less than 20 grams per day – 1 Tbsp of coconut oil has 12 grams of saturated fat).

One thing IS for sure – it’s an amazing skin moisturizer, so slather it on your mug for an at-home spa treatment :)

Enjoy the soup!



easy cauliflower soup with coconut milk



Showing 3 comments
  • Avatar

    What a great idea to add the white kidney beans! I will try your recipe sometime. Also love the tip on using coconut oil for moisturizer. I live in Nevada and it gets really try here, so I’m always on the lookout for a natural moisturizer. Thanks again!

    • Avatar
      April Saunders

      Hey Connie – thanks so much for commenting!
      I absolutely love the oil for a moisturized – let me know how you like it. It gets dry here too and my skin does NOT like it 🙂
      Hope you like the soup!

      • Avatar

        Hi April,

        I tried some coconut oil on my dry feet last night. I read a tip to apply moisturizer after a shower and then sleep with socks on. The socks + coconut oil really helped soften my feet!

        Thanks for the coconut oil tip! I still have to find time to make your soup, but every time I visit this page, it makes me hungry! 🙂


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Grab my ebook of Easy and Plant-Based recipes for fall hereSend me the ebook
+ +