This creamy curry sweet potato soup with cauliflower, lime and coconut milk is full of flavour and easy to make in 30 minutes.

A hand stirring a bowl of creamy cauliflower sweet potato soup topped with fresh cilantro with a spoon.

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!

Highlights

  • 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.
Two bowls and a large stock pot of cauliflower sweet potato soup with green peas. The bowls of soup are topped with fresh cilantro and there are some wedges of lime and two spoons beside them.

Ingredient Notes

  • 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-by-Step Instructions

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.

Chopped onions and minced garlic cooking in a large dutch oven with handles.

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.

Chopped onion, minced garlic and curry powder cooking in a large soup pot with a wooden spoon.

Step 3: Add Vegetables & Liquids

Add the sweet potato, cauliflower, vegetable broth and coconut milk.

Chopped sweet potato, cauliflower and coconut milk being mixed in a large soup pot with a wooden spoon..

Simmer the soup lightly over medium-low heat until the cauliflower and sweet potato are fork tender.

Cauliflower and sweet potato being mixed into soup in a stock pot.

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.

Blended coconut sweet potato soup in a stock pot.

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.

Green peas being stirred into soup in a stock pot.

Enjoy your soup with fresh cilantro, more lime and any other toppings you desire!

Serving

Two bowls and a large stock pot of cauliflower sweet potato soup with green peas. The bowls of soup are topped with fresh cilantro and there are some wedges of lime and two spoons beside them.

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.

FAQs

Can I use regular potato instead of sweet potato?

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.

A large stock pot full of cauliflower sweet potato soup with green peas in it with a squeezed lime beside it.

Storing

  • 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.

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Print
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Two bowls and a large stock pot of cauliflower sweet potato soup with green peas. The bowls of soup are topped with fresh cilantro and there are some wedges of lime and two spoons beside them.

Curry Sweet Potato Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Soup
  • Cuisine: American
  • Diet: Vegan
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Description

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.


Ingredients

Scale
  • 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

Instructions

  1. 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.
  2. 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.
  3. Add Liquid & Vegetables: Add the coconut milk, vegetable stock, sweet potato and cauliflower. 
  4. 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.
  5. 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.
  6. Season: Stir in the lime juice, sugar and green peas and season with salt and pepper, to taste.
  7. Serve: Serve right away topped with fresh cilantro and another spritz of lime juice, if desired.

Notes

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.


Nutrition

  • 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.