Cauliflower Sweet Potato Soup
on Oct 05, 2020, Updated Mar 04, 2025
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This vegan cauliflower sweet potato soup is easy to make in 30 minutes and makes the perfect, warm and nourishing meal during the Fall and Winter months.
About the Recipe
Here’s what to love about this easy and delicious soup:
- 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.
Ingredients
You’ll need just a few simple ingredients to make this soup. Below is an overview of the ingredients and any substitutions you can make.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
- Broth: Any store-bought or homemade carton or cubes work. I usually just use bouillon cubes since they’re easy to keep on hand in the pantry.
- Coconut Milk: You can use full-fat for a rich, creamy soup or swap it for light coconut milk to reduce the fat in the recipe.
- Ginger: If you don’t have fresh ginger on hand, use 1 tsp ground ginger.
- Turmeric: If you don’t have turmeric on hand, mild yellow curry powder also works.
- Veggies: The recipe calls for carrot, cauliflower and sweet potato but the amounts don’t have to be exact. If you’re short on one, add a little more of the others.
How to Make Cauliflower Sweet Potato Soup
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. If the mixture is getting dried out or starting to stick, add another splash or broth.
Step 2. Stir in the turmeric and cook for a few more minutes.
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. If you want a completely creamy soup, feel free to blend it all.
Pour the blended soup back into the pot and serve right away topped with roasted chickpeas, fresh cilantro and a dash of lime.
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.
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.
Cauliflower Sweet Potato Soup
Ingredients
- 1 medium white onion, 300 g, diced
- 4 cloves garlic, minced
- 1 tbsp peeled fresh ginger, grated or minced
- 1 large or 2 small carrots, 160 g, peeled and diced
- 4 cups small florets of cauliflower, 400 g
- 2 cups peeled and diced sweet potato, 350 g
- 1 tbsp ground turmeric
- 3 cups vegetable broth
- 1 cup canned coconut milk, shake well if fresh can (see notes)
- 1 pinch 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
- In a soup pot over medium heat, cook 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.
- Add the turmeric, stir well and cook for a couple more minutes. Add another splash of broth if needed.
- 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.
- Stir in the coconut milk.
- 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.
- Serve right away topped with fresh chopped cilantro, a squeeze of lime juice and roasted chickpeas, if desired. Season with salt and pepper, if needed.
Video
Notes
Nutrition
Originally published December 30, 2017.
Looks amazing! Thoughts on using frozen cauliflower florets?
Thanks in Advance!
I think that should be okay, you might need to adjust the liquid slightly if you add them frozen though. Just start with a bit less then add more to adjust the consistency.
Thanks Deryn for a wonderful soup that’s easy & delicious. I’ve made it a couple of times now & 2nd time was even better than the first.
Yummy, made on the fly, no onions, no carrots, I bake a whole cauliflower and sweet potatoes. I basted the cauliflower with a mix of olive oil, curry powder and turmeric first. I used the whole can of coconut cream and a litre of chicken stock. So delicious on our cold wintery day.
Glad you enjoyed it, Deb. Thanks for letting me know!
This sounds delicious! Could you freeze it in mason jars for individual servings?
Yep, you can freeze this soup. Enjoy!
Have you tried making this in the slow cooker? If so, what heat/time settings do you recommend? Additionally, is there curry powder or curry paste in this recipe?
I haven’t tried this in the slow cooker but I’d suggest a couple hours on high or 4 hour on low. I can’t say exactly how it would turn out though. Do let me know if you try it. I didn’t use curry powder in this recipe since I used so much turmeric, you can sub the turmeric for curry powder if you prefer. Thanks!
Hey Deryn, you potato soup looks very healthy.I love potato so much! But I never made such type of potato recipe before. I want to try your recipe at home. Is it easy to make?
Yes, it’s easy to make. I hope you enjoy it!
Any thoughts on subbing a nut milk or yogurt for the coconut milk? I have an allergy, but this looks amazing.
I would recommend creating cashew cream by blending raw cashews with some water, looking for the same consistency as coconut milk however you can definitely just do nut milk, it just won’t be quite as creamy. I wouldn’t recommend yogurt for this one.
This recipe is so absolutely delicious. I made a double recipe and so glad I did. The time and effort is worth every bite.
Amazing. Sooo happy you enjoyed it, Sabrina! Thanks so much for your comment.
Thank you for this recipe. It truly was outstanding. I would even say restaurant quality. I will be making this again and again and am happy to serve it to friends. The one who had it with me also LOVED it!. Btw, I used lowfat coconut milk and used 3/4 cup instead of a cup and it was still super creamy and rich.
So happy you liked it, Mary! I think it’s still good with light coconut milk too 🙂 Thanks for your comment!
Oh yes and the union sais 1medium but 300g but 300g in the scale Will be 3unions medium size. But im gonna try just 1 and Cross my fingers that Everything i guess is correct????????
Again Anita;)
One medium onion is always about 300 g for me 🙂 But yes, it’s one onion. Enjoy!