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Healthy Sweet Potato Cauliflower Soup

Helen T. Patterson
A velvety vegan soup featuring roasted cauliflower and sweet potatoes, lightly spiced and blended with coconut milk.
Healthy, fiber-rich, and quick to make, this soup is perfect for lunch, dinner, or meal prep.
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Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Appetizer, Main, Soup
Cuisine Comfort, Plant-Based, Vegan
Servings 6

Equipment

  • 1 × Large mixing bowl
  • 1 × Rimmed Baking Sheet
  • 1 × Large Pot
  • 1 × Immersion Blender
  • 1 × Measuring Spoons
  • 1 × Knife and cutting board

Ingredients
  

  • 1 small head cauliflower chopped
  • 3 cups sweet potatoes peeled and diced
  • 1 large onion chopped
  • 1 cup carrot diced
  • 3 garlic cloves minced
  • 2 teaspoons fresh ginger grated
  • 1 15- ounce can diced tomatoes
  • 4 cups low-sodium vegetable broth
  • 1 15- ounce can coconut milk
  • 2 tablespoons olive oil divided
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • ½ teaspoon cinnamon
  • ½ teaspoon turmeric
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Instructions
 

  • Preheat and Prepare Oven: Begin by preheating your oven to 450°F (232°C).
    Line a rimmed baking sheet with parchment paper to prevent sticking and make cleanup easier.
    This step ensures the cauliflower roasts evenly and develops a natural caramelized flavor, which is essential for the rich depth of this soup.
  • Season the Cauliflower: In a large mixing bowl, combine 1 teaspoon coriander, 1 teaspoon cumin, ½ teaspoon cinnamon, ½ teaspoon turmeric, ½ teaspoon salt, and ½ teaspoon black pepper.
    Add the chopped cauliflower to the bowl, drizzle 1 tablespoon of olive oil over it, and toss everything together until each floret is evenly coated with spices and oil.
    This step infuses the cauliflower with warm, aromatic flavors.
  • Roast the Cauliflower: Spread the seasoned cauliflower in a single layer on the prepared baking sheet.
    Place it in the oven and roast for 15 to 20 minutes, turning halfway through, until the edges are golden brown and slightly crisp.
    Roasting intensifies the flavor, giving the soup a subtle sweetness and a smoky undertone. Set the roasted cauliflower aside for later.
  • Sauté Aromatics: While the cauliflower is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium-high heat.
    Add the chopped onion and diced carrots.
    Cook for 3 to 4 minutes, stirring occasionally, until the onion becomes translucent and the carrots start to soften.
    This gentle sauté releases the natural sweetness of the vegetables, forming a flavorful base for the soup.
  • Add Garlic and Ginger: Once the onions and carrots are softened, add the minced garlic and grated fresh ginger to the pot.
    Stir constantly for about 1 minute, just until fragrant. Be careful not to burn the garlic, as burnt garlic can introduce a bitter flavor.
    This step adds aromatic depth and a slight zing that balances the sweetness of the vegetables.
  • Incorporate Tomatoes and Broth: Pour in the canned diced tomatoes along with their juices, followed by 4 cups of low-sodium vegetable broth.
    Stir everything together, ensuring the aromatics are evenly distributed.
    The tomatoes add subtle acidity that brightens the flavors, while the vegetable broth provides a light, savory base for the soup.
  • Add Sweet Potatoes and Simmer: Add the diced sweet potatoes to the pot and stir to combine.
    Bring the mixture to a boil over high heat, then reduce the heat to maintain a gentle simmer.
    Partially cover the pot with a lid and cook for 35 to 40 minutes, stirring occasionally, until the sweet potatoes and carrots are tender and easily pierced with a fork.
    This slow cooking allows the flavors to meld and the vegetables to release their natural sweetness.
  • Blend the Soup Base: Once the vegetables are tender, add the roasted cauliflower to the pot along with the full can of coconut milk.
    Use an immersion blender to puree the soup directly in the pot until completely smooth and creamy.
    Blend thoroughly, ensuring there are no chunks left, but leave a few tiny pieces if you prefer a slightly textured consistency.
  • Adjust Seasoning and Serve: Taste the soup and adjust the seasoning if needed, adding a pinch more salt or pepper to suit your preference.
    Serve the soup warm in bowls. For added texture and flavor, top with roasted chickpeas, a drizzle of olive oil, or fresh herbs like parsley or cilantro.
    The result is a velvety, flavorful, nutrient-rich soup perfect for lunch, dinner, or meal prep.

Notes

  • Roasting Is Essential: Roasting the cauliflower brings out a natural sweetness and creates a subtle nutty flavor, which enhances the overall richness of the soup. Don’t skip this step, even if short on time.
  • Spice Balance Matters: The combination of cumin, coriander, cinnamon, and turmeric adds warmth and depth. Adjust spices gently to suit your palate, but avoid omitting them, as they form the signature flavor.
  • Consistency Preferences: If you prefer a thicker soup, reduce the vegetable broth slightly. For a lighter version, add more broth or water until the desired texture is achieved.
  • Blending Tip: Use an immersion blender for convenience, or a countertop blender in batches. Be cautious with hot liquids—blend slowly to avoid splattering.
  • Optional Garnishes: Roasted chickpeas, fresh herbs, or a light drizzle of coconut cream make beautiful toppings that add texture and visual appeal.