Curry Sweet Potato Soup with Cauliflower
This creamy curry sweet potato soup with cauliflower, lime and coconut milk is full of flavour and easy to make in 30 minutes.
About this Soup
This curry sweet potato and cauliflower soup is easy to make with just a handful of simple ingredients but is still packed with delicious flavours. It’s a great recipe to make ahead of time too as it’s even better the next day.
Fragrant, rich and creamy, you’ll love this soup for warming up during the colder Fall and Winter months. The coconut milk and curry powder and perfectly paired with sweet potato and cauliflower and the lime and sugar add balance and bring it all together.
You can have this recipe on the table in 30 minutes, making it great for weeknight meals and you might just have all the ingredients on hand and ready to go!
- Vegan, oil-free and gluten-free.
- Ready in 30 minutes.
- Simple & healthy ingredients.
- Customize with different vegetables, additions and spices.
- Sweet and spicy curry flavour.
- Onion: Use white onion or substitute yellow onion.
- Garlic: Fresh garlic is best but you can use 1 tsp garlic powder if that’s what you have available.
- Curry Powder: Use a mild or medium curry powder. You could also substitute 1-2 tbsp red curry paste or yellow curry paste for a Thai-inspired soup. If you’d like to add additional spices, try flavours like turmeric, cumin, ground ginger or a pinch of garam masala.
- Coconut Milk: The recipe calls for canned full-fat coconut milk but you can substitute light coconut milk for a lower-fat soup.
- Vegetable Stock: You can use any homemade or store-bought stock. I usually use Better than Bouillon.
- Sweet Potato: You’ll need 1 large sweet potato or about 4 cups chopped. I recommend peeling it so the soup has a nice smooth texture. This can be substituted with carrots for a variation or low-carb alternative. Butternut squash also works as a substitute.
- Cauliflower: You’ll need 1 small to medium-sized head of cauliflower or about 5 cups chopped. Carrot works well for a substitution.
- Lime: Adds some brightness to the soup. You can add lime zest as well for more lime flavour.
- Sugar: Optional but helps to balance the other flavours.
- Peas: You can use canned or frozen green peas. These are optional but a nice touch for some texture and colour.
Step 1: Saute Onion & Garlic
If you’d like to use oil to saute the onion and garlic, heat 1 tbsp olive oil, coconut oil or another cooking oil you like in a large soup pot over medium heat.
Add the garlic and onion with a pinch of salt and cook for 5-6 minutes over medium heat. If you’re not using oil, just add the onion, garlic, salt and a bit of water or broth for cooking.
Step 2: Add Spices
Stir in the curry powder and red chili flakes, if using, and cook for another couple of minutes. If the pot starts to dry out at any time, add a splash of water or vegetable broth.
Step 3: Add Vegetables & Liquids
Add the sweet potato, cauliflower, vegetable broth and coconut milk.
Simmer the soup lightly over medium-low heat until the cauliflower and sweet potato are fork tender.
Step 4: Blend the Soup
Once the veggies are cooked, carefully transfer the soup to a blender and puree until smooth. Be sure to let the steam escape while you’re blending. You can blend all of the soup for a completely creamy finish or blend 1/2 of the soup for a chunkier texture.
Pour the blended soup back into the pot.
If you don’t have a blender you can use an immersion blender right in the pot, pulsing until you reach your desired consistency.
Step 5: Add Lime, Sugar & Peas
Finally, stir in the green peas, lime and sugar. Taste the soup and season with salt and pepper, if needed.
Enjoy your soup with fresh cilantro, more lime and any other toppings you desire!
- top with fresh cilantro
- serve with lime wedges
- drizzle with Sriracha for more heat
- drizzle with cashew cream or coconut milk
- top with roasted chickpeas
- top with baked tofu or pan-fried tofu
- top with toasted cashews or peanuts
Variations & Additions
- For a lower-carb soup, substitute carrot for the sweet potato.
- You can double the sweet potato and omit the cauliflower.
- For low-fat soup, use light coconut milk.
- Try 2 tbsp red curry paste or yellow curry paste instead of curry powder.
- A pinch of turmeric, ginger and/or cumin makes a nice addition.
- Swap the green peas for chickpeas or add both.
- Add a couple of handfuls of baby spinach when you add the peas.
You could but I wouldn’t recommend it. The sweet potato works well with the spices, coconut milk and lime and white potato wouldn’t have the same effect.
For regular potato soup, try this vegan potato soup, potato leek soup, cauliflower potato soup or broccoli potato soup.
- Let the soup cool before storing.
- Store in a sealed container in the fridge for up to 5 days.
- Freeze in heavy-duty freezer bags or a freezer-safe container for 2-3 months. Thaw overnight in the fridge then reheat it in a pot on the stovetop or in individual portions in the microwave.
Did you try this recipe?
I’d love to hear about it! Click here to leave a review and be sure to tag me @runningonrealfood if you post it on social media.
Curry Sweet Potato Soup
- Prep Time: 10 mins
- Cook Time: 20 mins
- Total Time: 30 minutes
- Yield: 6 1x
- Category: Soup
- Cuisine: American
- Diet: Vegan
This sweet potato soup with cauliflower is easy to make in under 30 minutes, budget-friendly and full of flavour. This soup is ideal for making ahead as the flavours are even better the next day.
- 1 large white onion, diced (about 3 cups or 400 g)
- 4 cloves garlic, peeled and minced
- 1 tbsp curry powder
- 1/2 tsp red pepper flakes, optional for heat
- 1 14 oz. can coconut milk
- 4 cups vegetable stock (1000 mL)
- 1 large sweet potato, peeled and cubed (4 cups, 450 g)
- 1 medium head of cauliflower, chopped (5 cups, 500 g)
- 2 tbsp fresh lime juice
- 1 tbsp cane sugar, brown sugar or coconut sugar
- 1 cup green peas, canned (drain and rinse) or frozen (170 g)
- salt and pepper, to taste
- Cook Onion & Garlic: Cook the garlic and onions with a pinch of salt in a couple of tablespoons of the vegetable stock for 5-6 minutes over medium heat. Stir often.
- Add Spices: Stir in the curry powder and red pepper flakes and cook for 2-3 more minutes. Add another splash of broth if needed if the pan starts to dry out.
- Add Liquid & Vegetables: Add the coconut milk, vegetable stock, sweet potato and cauliflower.
- Cook Soup: Simmer lightly, uncovered, until the sweet potato is cooked through and easily pierced with a fork, approximately 15-20 minutes. Turn off the heat.
- Blend: Carefully transfer the soup to a blender and processor until very smooth and creamy then pour back into the pot. Be sure to let the steam escape as you’re blending. You can blend all of the soup for a cream soup or blend 1/2 of the soup to leave some chunky texture. Alternatively, use an immersion blender right in the pot and blend to your desired consistency.
- Season: Stir in the lime juice, sugar and green peas and season with salt and pepper, to taste.
- Serve: Serve right away topped with fresh cilantro and another spritz of lime juice, if desired.
Nutrition facts are estimated using full-fat coconut milk. Sodium content varies based on the broth used.
Leftovers can be stored in a sealed container in the fridge for up to 5 days or frozen for up to 2 months.
- Serving Size: 1/6th of recipe
- Calories: 288
- Sugar: 12 g
- Sodium: 491 mg
- Fat: 14 g
- Carbohydrates: 36 g
- Fiber: 7 g
- Protein: 7 g
Keywords: curry sweet potato soup
This recipe was originally published May 21, 2014.
This is a fantastic base recipe for me. I used veggies that were on hand. Frozen sweet potato cubes, fresh zucchini, red onion, spinach, and broccoli. I think I would add more coconut milk next time. Only because I love it. Then add a few more veggies to even it out.
Thank you for sharing!
This is a perfect summer-to-fall recipe, & I’m VERY GRATEFUL that you give cup approximations, instead of just writing “1 large sweet potato.” It really helps!
Thanks! I think those details are important so I always include them. Glad you found them helpful and enjoyed the recipe!
This was delicious! Sweet, spicy, and earthy. leaving a few cauliflower and sweet potato chunks in the soup unblended really elevated it for me.
Is there any caloric info per serving available?
Glad you enjoyed it! You can find the nutritional information in small type at the bottom of the recipe card. Thanks!
So I make it with my own adjustments. No peas or cilantro on hand. Made with Chicken broth (no vegetable broth on hand). Made with leeks instead of white onions, and added a little cumin and cayenne pepper. Did not add any sugar, but added more lime juice. Love it. Has the earthy comforting taste. Thank you!
Sounds delicious, Emily! Love those adjustments. Thanks for leaving a review!
This was delicious and easy to make. I didn’t even measure all that well and it still came out amazing. This will go into regular rotation for sure!
Hi, this seems great, can’t wait to try. Can i use vanilla almond milk instead of coconut milk??
I wouldn’t suggest vanilla almond milk in this recipe but you can use unsweetened almond milk or another unsweetened plant milk, it would be as creamy as with coconut milk though. Thanks!
I just made this soup! I followed the recipe exactly, and it turned out amazing! Thank you so much!
Outstanding! Good level of spice, creamy hearty.
Everything I cook has more garlic so i added quite a bit more. I also added more curry. I put in a half cup or so (didn’t measure) of red lentils soon after the onion and potato started cooking in order to boost the protein and make it a bit creamier. I also used low fat coconut milk. YUM!
Is the lime juice to be added to the soup when cooking? Or just as a garnish? It says ‘serve with another spritz of lime juice’ but I don’t see when and if we ever add the 2 T. Called for in the recipe. Thanks!
It can be added when you add the sugar and cauliflower. Enjoy!
Why is sugar listed in ingredients, but never mentioned n directions?
It’s there now. It can be added with the sweet potato. Enjoy!
Love this soup! I roast the cauliflower and sweet potato then coarsely chop about 1/3 and set it aside. I puree everything else then add in the chopped veggies. So delish!
Sounds amazing! Thanks for the review.
Do I need to add the sugar? A whole table soon seems like a lot!!! 1 tablespoon is 12.5 grams of sugar and per serving you have it listed as 9grams. Interested as to why that much sugar would be in a vegan/oil free recipe🤷🏼♀️
There are natural sugars from the sweet potato, cauliflower, onion etc. All veggies have some sugar in them, starchy ones like sweet potato have more but cauliflower and onion add sugars too. You can omit the added sugar or use less. Enjoy!
I actually followed the recipe exactly, (and then forget the peas,) but with fresh cilantro and lime, it was a beautiful soup. I am adding it to my favorite recipe list.
So happy you liked it, Quince! I love the bites of peas in there, you can try it next time! Thanks for your comment!
Made this twice with butternut squash instead of sweet potato. Did not add the coconut milk–used just vegetable broth. The second time around I used a bit too much broth so I added some cooked chickpeas before blending. The recipe is wonderful and I will definitely make it again.
Awesome, sounds amazing with squash and chickpeas! So happy you enjoyed it. Thanks for the comment!
Looks delicious … Thank you for sharing such a nice recipe .I will definitely try this.