Curried Cauliflower Sweet Potato Soup
This curried cauliflower sweet potato soup is really easy to make in under 30 minutes, is budget-friendly and full of beautiful flavours like coconut and lime. It’s also great to make ahead of time as the flavours only improve after a day or two after it’s made.
Soup Ingredients
Here’s what you’ll need to make these creamy and delicious curried soup:
- Onion and garlic. Soup basics that add flavour.
- Spices. You’ll need curry powder to add the curry flavour to the soup. I also added some red pepper flakes for a bit of heat but they’re optional.
- Coconut milk. I went with full-fat coconut milk for a rich and creamy base.
- Vegetable broth. Any kind of bouillon powder, cubes or carton broth works. Homemade is great too!
- Sweet potato and cauliflower. The two veggie-stars of the soup!
- Green peas. I stirred in green peas at the end for some texture and colour. They’re optional but I love the little bites of peas in there!
Recipe Method
This soup is very easy to make. Let’s go through the steps.
Saute the Onion and Garlic
You’ll start by sautéing the onions and garlic, then stirring in the curry powder. I used a few splashes of vegetable broth to sauté but you can use a bit of coconut or olive oil if you like.
After you’ve cooked the onions and garlic for a few minutes, stir in the curry powder. If the pot dries out at anytime, just add another splash of broth.
Add the sweet potato, cauliflower, broth and coconut milk
Next, add the chopped sweet potato, cauliflower, broth and coconut milk. Simmer away until everything is tender then carefully add the soup to a blender and puree until smooth.
The blended soup can go back into the pot before you add the peas, lime and sugar.
Light or Full-Fat Coconut Milk?
I used full-fat coconut milk in this recipe so it’s a littler high in fat than if you were to use light coconut milk. If you’d like to reduce the calories per serving and amount of fat in the recipe, you can go ahead and make that substitution.
Cauliflower Sweet Potato Soup Recipe
Fragrant, rich, creamy and so full of flavour you’ll have this soup on repeat through the fall and winter months. Coconut milk and curry combine perfectly with sweet potato and cauliflower and the lime and coconut sugar add a hint of sweetness and citrus that only makes its better.
You can have this on the table in about 30 minutes, making it totally doable for a weeknight dinner. You might just have all the ingredients on hand and ready to go already!
Try it served with a drizzle of cashew cream.
Recipe Substitutions
- For low-fat soup, use light coconut milk instead of full-fat coconut milk.
- For a low-carb soup, use carrot instead of sweet potato.
More Healthy Soup Recipes
Loving this curried cauliflower soup recipe? You might like these too:
- Cauliflower Potato Soup with Peas
- Instant Pot Potato Soup
- Garlic Cauliflower Soup
- Kale and Cauliflower Soup
Curried Cauliflower Sweet Potato Soup
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Prep Time: 10 mins
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Cook Time: 20 mins
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Total Time: 30 minutes
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Yield: 6 1x
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Category: Soup
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Method: Stovetop
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Cuisine: Vegan, Gluten-Free
This soup is easy to make in under 30 minutes, budget-friendly and full of beautiful flavour. It’s also great to make ahead of time as the flavours only improve after a day or two.
Ingredients
- 1 large white onion, diced (about 3 cups or 400 g)
- 4 cloves garlic, peeled and minced
- 1 tbsp curry powder
- 1/2–1 tsp red pepper flakes (optional, add spiciness)
- 1 14 oz. can full-fat coconut milk (sub light for low-fat soup)
- 4 cups vegetable stock
- 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 organic cane sugar or coconut sugar (sub brown sugar)
- 1 cup green peas, fresh or frozen (170 g)
Instructions
- Cook the garlic and onions in a couple tablespoons of the vegetable stock for 5-6 minutes over medium heat. Stir often.
- Stir in the curry powder and red pepper flakes and cook for 2-3 more minutes. Add more broth as needed if the pan starts to dry out.
- Add coconut milk, vegetable stock, sweet potato, sugar, lime and cauliflower.
- Simmer lightly, uncovered, until the sweet potato is cooked through and very soft, approximately 15-20 minutes. Turn off the heat.
- Carefully transfer the soup to a blender and processor until smooth then pour back into the pot. Alternatively, use an immersion blender right in the pot.
- Stir in the green peas and season with salt and pepper, to taste.
- Serve right away topped with fresh cilantro and another spritz of lime juice, if desired.
- Leftovers can be stored in a sealed container in the fridge for up to 5 days or frozen for up to 2 months.
Keywords: sweet potato soup, easy, healthy, vegetarian, plant-based, curry
This recipe was originally published May 21, 2014. It was updated September 2019 with new photos and improved instructions.
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.