Being in the dead of winter makes me want to make soups and stews like nobody’s business, but that can get old after a while (in my opinion). This particular soup stuck out because it wasn’t another way to use a winter squash, and it wasn’t insert poultry here noodle, and it had an interesting twist with the curry. It also happens to be vegetarian, can be vegan, and is super-healthy.

This soup comes out flavorful and thick. The garnish would make for a great anytime snack too. Toasted curried sunflower seeds- how can you go wrong?


  • 1/4 cup raw sunflower seeds
  • 3 1/2 cups milk, divided (soy or unsweetened almond milk can be substituted)
  • 3 teaspoons mild curry powder, divided
  • 1 cup chopped yellow onion
  • 3 cloves garlic, chopped
  • 5 cups (about 1 pound) cauliflower florets (or 1 head)


  1. Preheat oven to 350. In a medium bowl, toss sunflower kernels with 1 teaspoon milk and 1 teaspoon curry powder. Spread out on a small parchment paper-lined baking sheet and bake until toasted and fragrant, 6 to 8 minutes; set aside.
  2. Meanwhile, heat 1/2 cup of milk in a large pot over medium heat. Add onion and garlic and cook, until soft, about 10 minutes. Add cauliflower, remaining 2 teaspoons curry powder and remaining milk, cover and simmer until cauliflower is very tender, about 40 minutes.
  3. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully purée in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve.

We enjoyed this with roasted vegetable couscous dressed with balsamic vinegar and green salads for sides. It was tasty and incredibly filling.