Two bowls and a large stock pot of cauliflower sweet potato soup topped with cilantro.

Curried Cauliflower Sweet Potato Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Soup
  • Method: Stovetop
  • 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.



  • 1 large white onion, diced (about 3 cups or 400 g)
  • 4 cloves garlic, peeled and minced
  • 1 tbsp curry powder
  • 1/21 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)


  1. Cook the garlic and onions in a couple tablespoons of the vegetable stock for 5-6 minutes over medium heat. Stir often.
  2. 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.
  3. Add coconut milk, vegetable stock, sweet potato, sugar, lime and cauliflower. 
  4. Simmer lightly, uncovered, until the sweet potato is cooked through and very soft, approximately 15-20 minutes. Turn off the heat.
  5. 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.
  6. Stir in the green peas and season with salt and pepper, to taste.
  7. Serve right away topped with fresh cilantro and another spritz of lime juice, if desired.
  8. 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