This healthy and delicious, vegan sweet potato turmeric soup is easy to make in 30 minutes and makes the perfect, warm and nourishing meal during the Fall and Winter.

Bowl of sweet potato cauliflower soup topped with chickpeas and cilantro.

Features

  • quick and easy – you’ll need about 30 minutes and a simple selection of everyday ingredients
  • nutritious – rich in dietary fiber, vitamin C, vitamin A, potassium and antioxidants
  • meal prep-friendly – make it up to 5 days in advance as the flavours on the improve with time, freezer-friendly too!
  • dietary needs: vegan, gluten-free, soy-free and nut-free

Ingredient Notes

Labelled ingredients for making a sweet potato, cauliflower and carrot soup.
  • broth – any homemade or store-bought carton or cubes work
  • coconut milk – use full-fat for a richer and creamier soup with a bit more coconut flavour, use light coconut milk for less coconut flavour and a lower fat recipe
  • veggies – you’ll need sweet potato, cauliflower and carrot, I’d recommend using all 3 in the amounts listed for best results

Complete list of ingredients and amounts is located in the recipe card below.


Step by Step Instructions

Step 1. Add the onion, garlic, ginger, carrot, cauliflower and sweet potato to a large soup pot with 1/4 cup of the vegetable broth. Saute over medium heat until fragrant and starting to soften. This should take 7-10 minutes.

Quick Tip: If the mixture is getting dried out or starting to stick, add another splash or broth.

Sweet potato, cauliflower, carrot and onion cooking in a stock pot on a gas range stovetop.

Step 2. Stir in the turmeric and cook for a few more minutes.

Sweet potato, cauliflower, carrot, onion and turmeric cooking in a stock pot on a gas range stovetop.

Step 3. Add the broth and simmer until the cauliflower and sweet potato are tender. This should take about 20 minutes. Stir in the coconut milk.


Step 4. Either transfer 1/2 to 3/4 of the soup to a blender and process until smooth or carefully use an immersion blender right in the pot to blend some of the soup. If blending in a blender, be sure to let the steam escape as you blend.

Quick Tip: Want a completely smooth and creamy soup? Feel free to blend it all!

Chunky soup with sweet potato in a blender.
Creamy, blended sweet potato soup in a KitchenAid blender.

Pour the blended soup back into the pot and serve right away topped with roasted chickpeas, fresh cilantro and a dash of lime.

Pot of creamy sweet potato soup cooking on gas range stove. Wooden spoon rests in pot.

Roasted Chickpea Option

Crispy roasted chickpeas are an optional topping that add some fun crunch and texture. To make:

  • preheat oven to 400 F
  • add 1 can of drained, rinsed and dried chickpeas to a baking pan and and drizzle with 1/2 tsp olive oil
  • add salt and pepper, or any spices you like such as cumin, curry powder etc.
  • roast for 30-40 minutes
  • use some for the soup then let the leftovers cool completely on the pan before storing for later use
Overhead view of chickpeas on a pan tossed with spices.
Overhead view of a bowl or roasted chickpeas. Cut open lime beside it.

Notes

  • Nutrition facts are for an approximately 400 gram serving, or 1/6th of the recipe, made with light coconut milk.
  • If you don’t have fresh ginger on hand, you can add a pinch of ground ginger.
  • If you don’t have turmeric on hand, mild yellow curry powder is a suitable replacement.
Overhead view of a bowl of chunky sweet potato cauliflower soup topped with chickpeas and cilantro.

Storing

  • Fridge: Let cool then store in a sealed container for up to 5 days.
  • Freezer: Let cool then store in a freezer-safe container (or multiple single-serving containers) for up to 3 months. Thaw overnight in the fridge.
  • Reheating: Microwave or stovetop, stirring often, until heated to your preference.

If you enjoy this soup, you’ll love these too:

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Print
Bowl of sweet potato cauliflower soup topped with chickpeas and cilantro.

Cauliflower Sweet Potato Turmeric Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan

This nutritious soup is easy to make in under 30 minutes and is loaded with delicious, curry flavour. Try it topped with roasted chickpeas for a little extra something. Oil-free, gluten-free and vegan too!


Scale

Ingredients

  • 1 medium white onion (300 g), diced
  • 4 cloves garlic, minced
  • 1 tbsp peeled fresh ginger, grated or minced
  • 1 tbsp ground turmeric
  • 1 large or 2 small carrots (160 g), peeled and diced
  • 4 cups (400 g) small florets of cauliflower
  • 2 cups (350 g) peeled and diced sweet potato
  • 3 cups vegetable broth
  • 1 cup canned coconut milk, shake well if fresh can (see notes)
  • good pinch of black pepper, or to taste
  • sea salt, to taste
  • lime juice for serving, optional
  • cilantro for serving, optional
  • roasted chickpeas for serving, optional (see notes)

Instructions

  1. In a soup pot over medium heat, saute the onion, garlic, ginger, carrot, cauliflower and sweet potato in 1/4 cup of the vegetable broth until fragrant and starting to soften, about 7-10 minutes. Add a splash more broth if it’s starting to stick.
  2. Add the turmeric, stir well and cook for a couple more minutes. Add another splash of broth if needed.
  3. Add the rest of the vegetable broth and simmer lightly over low to medium heat until the cauliflower and sweet potato are tender, about 20 minutes.
  4. Stir in the coconut milk.
  5. For a creamy but chunky soup, carefully transfer roughly 1/2 to 3/4 of the soup to a blender and blend until completely smooth. Pour back into the pot with the rest of the soup. You can also just use an immersion blender right in the post to blend some of the soup. If you prefer a completely smooth soup, blend it all into smooth.
  6. Season with salt and pepper, if needed.
  7. Serve right away topped with fresh chopped cilantro, a squeeze of lime juice and roasted chickpeas, if desired.

Notes

To make roasted chickpeas, add 1 can of drained and rinsed chickpeas, or about 2 cups of cooked chickpeas to a pan and drizzle with a tiny bit of olive oil. Sprinkle with whatever spices you want, you can just use salt and pepper, or add a bit of turmeric and cumin as well. Roast them at 400 degrees until crispy, which take about 30 to 40 minutes.

You can use full-fat or light canned coconut milk. Use full-fat for a richer and creamier soup with a bit more coconut flavour. Use light coconut milk for less coconut flavour and a lower fat recipe.

Nutrition facts are for a 400 gram serving, or 1/6the of the recipe, made with light coconut milk.

If you don’t have fresh ginger on hand, you can add a pinch of ground ginger. If you don’t have turmeric on hand, mild yellow curry powder is a suitable replacement.

Keywords: healthy, gluten-free, curried, oil-free, plant-based

Originally published December 30, 2017.