Cauliflower Carrot Capsicum ~ a low-fat, nutrient-dense soup….

delicious survival into the 21st century....

The preparation of low-fat vegetable soups is perhaps the simplest, fastest, and most healthful way of eating possible. Choosing from a wide variety of colorful vegetables guarantees a spectrum of nutrition and an endless diversity of fresh tastes.   Use this recipe as a guide to experiment with other combinations.


1 small head of fresh white cauliflower, cut into flowerets

1 cup coarsely grated carrot

1 red or yellow fresh capsicum (sweet bell pepper), thinly sliced

1 stalk celery, diced

1/4 cup fresh coriander, finely chopped

1 spring onion, thinly sliced (optional)

1/2″ piece of fresh ginger, minced

1/2″ piece of fresh turmeric root, minced, or substitute a scant 1/2 teaspoon powdered turmeric

approximately 1 teaspoon coconut oil

1/2 teaspoon black mustard seed

1/2 teaspoon cumin seed, ground

1 teaspoon coriander seeds, whole or ground

1 cardamon pod

teaspoon fennel seeds, whole or ground

black pepper, coarsely ground

Himalayan salt to taste

teaspoon or more soaked sea vegetable such as arame or hijiki

juice of one lemon

filtered water

splash of coconut milk if desired


First wash and chop/slice/grate all your veggies. Grind your spices by hand with a mortar and pestle. Breathe deeply.

Find a nice quality, large, deep saucepan. Over medium-low heat add a small splash of coconut oil and the mustard seeds. When the mustard seeds begin to sizzle and pop, add the other dried spices and stir them until they release their aroma.

Add the celery and ginger and stir. Add a bit of water if necessary to steam-saute the vegetables, and stir in the fresh capsicum and carrot.

Continue to stir and saute for a few minutes, then add the cauliflower and turmeric, and just enough water to submerge the vegetables. Bring it all to a boil. Cover the pot, but leave a way for steam to escape.  Turn the flame down to low, and simmer the soup for about 15 to 20 minutes.

Turn off the heat, remove the lid, and stir in black pepper. You can also blend in a bit of coconut milk if you like to make it a little more rich. Allow the soup to begin to cool before using a handheld blender to make the soup as smooth as you desire. Top with a generous sprinkle of fresh herbs, sea vegetables, a squeeze of lemon, and green onion and salt if you choose.



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