Sweet Potato Cauliflower Soup Recipe
Sweet potato cauliflower soup made with roasted cauliflower, sweet potatoes, warm spices, and coconut milk blended until smooth.
Servings: 6 servings
Ingredients
- 1 medium head cauliflower cut into small florets
- 2 tablespoons olive oil divided
- 1 ½ teaspoon salt divided
- ½ teaspoon black pepper
- 1 large onion chopped
- 3 garlic cloves minced
- 1 tablespoon fresh grated ginger
- 2 teaspoons coriander
- 1 ½ teaspoon turmeric
- 1 teaspoon cumin
- 2 medium sweet potatoes diced and peeled (about 3 cups)
- 1 (15-ounce) can diced tomatoes
- 4 cups low-sodium vegetable broth
- 1 (15-ounce) can coconut milk
- Chopped cilantro for serving
Instructions
- Preheat the oven to 425°F and line a rimmed baking sheet with parchment paper.
- Place the cauliflower, 1 tablespoon olive oil, ½ teaspoon salt and pepper on the prepared baking sheet and use your hands to toss to combine. Bake for 20-25 minutes, or until the cauliflower softens and becomes golden brown and caramelized on the edges.
- Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add the onion, garlic, ginger, remaining 1 teaspoon salt, coriander, turmeric and cumin. Cook for 5 minutes, until the onions soften and become fragrant.
- Add the sweet potatoes, diced tomatoes and vegetable broth. Bring to a boil over high heat, then reduce to a simmer, and continue cooking uncovered for 35-40 more minutes, stirring occasionally, until the sweet potatoes are tender.
- Pour the coconut milk and most of the roasted cauliflower (save some for topping) to the pot with the sweet potatoes. Blend with an immersion blender until smooth and creamy.
- Ladle into bowls, garnish with the reserved cauliflower florets and cilantro, and serve with crusty bread, if desired.
Notes
My Top Tip: Make the soup in a heavy bottomed pan or dutch oven! The thickness of the bottom of the pan means that the heat is distributed more evenly, so you're less likely to burn the bottom of the soup.
Storage: Store any leftovers in an airtight container for about 3-4 days. When you're ready to eat, just reheat it on the stove top.
Freezing: Once this soup has cooled, you can transfer it to an airtight container in the freezer for up to 3 months, and reheat directly from frozen.
This recipe has been updated in June 2026, but if you like the original version, you can still find it here:
1 small head cauliflower chopped
1 teaspoon coriander
1 teaspoon cumin
½ teaspoon cinnamon
½ teaspoon turmeric
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons olive oil divided
1 large onion chopped
1 cup carrot diced
3 garlic cloves minced
2 teaspoons fresh ginger grated
1 15 ounce can canned diced tomatoes
4 cups low-sodium vegetable broth
3 cups sweet potatoes diced and peeled
1 15 ounce can coconut milk
Instructions
Preheat oven to 450°F. Line a rimmed baking sheet with parchment paper.
Combine coriander, cumin, cinnamon, turmeric, salt and pepper in a large bowl. Add the cauliflower to the spices along with 1 tablespoon oil and toss to combine. Transfer the cauliflower to the prepared baking sheet and roast until the edges are browned, 15 to 20 minutes. Set aside.
Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onions and carrots and cook until the onions soften, about 3 to 4 minutes. Add the garlic and ginger and cook until fragrant, about 1 more minute.
Stir in diced tomatoes, vegetable broth and sweet potatoes. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, about 35 to 40 minutes.
Stir in coconut milk and the roasted cauliflower. Blend with an immersion blender until smooth and consistent.
1 small head cauliflower chopped
1 teaspoon coriander
1 teaspoon cumin
½ teaspoon cinnamon
½ teaspoon turmeric
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons olive oil divided
1 large onion chopped
1 cup carrot diced
3 garlic cloves minced
2 teaspoons fresh ginger grated
1 15 ounce can canned diced tomatoes
4 cups low-sodium vegetable broth
3 cups sweet potatoes diced and peeled
1 15 ounce can coconut milk
Instructions
Preheat oven to 450°F. Line a rimmed baking sheet with parchment paper.
Combine coriander, cumin, cinnamon, turmeric, salt and pepper in a large bowl. Add the cauliflower to the spices along with 1 tablespoon oil and toss to combine. Transfer the cauliflower to the prepared baking sheet and roast until the edges are browned, 15 to 20 minutes. Set aside.
Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onions and carrots and cook until the onions soften, about 3 to 4 minutes. Add the garlic and ginger and cook until fragrant, about 1 more minute.
Stir in diced tomatoes, vegetable broth and sweet potatoes. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, about 35 to 40 minutes.
Stir in coconut milk and the roasted cauliflower. Blend with an immersion blender until smooth and consistent.
Nutrition
Serving: 2cups | Calories: 310kcal | Carbohydrates: 31g | Protein: 6g | Fat: 20g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 753mg | Potassium: 773mg | Fiber: 6g | Sugar: 8g | Vitamin A: 10693IU | Vitamin C: 51mg | Calcium: 95mg | Iron: 4mg
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