Sweet Potato and Cauliflower Soup

Sweet potato soup

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Prep: 10 mins
Cook: 50 mins
Total: 60 mins
Servings: 4 to 6 servings
Yield: 4 to 6 bowls
Nutrition Facts (per serving)
134 Calories
5g Fat
20g Carbs
3g Protein
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Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 134
% Daily Value*
Total Fat 5g 7%
Saturated Fat 1g 4%
Cholesterol 0mg 0%
Sodium 1020mg 44%
Total Carbohydrate 20g 7%
Dietary Fiber 4g 13%
Total Sugars 9g
Protein 3g
Vitamin C 34mg 170%
Calcium 54mg 4%
Iron 1mg 6%
Potassium 440mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

This warming, creamy, nutrient-rich sweet potato cauliflower soup is perfect for fall, and it's hearty enough to make a light meal. Sweet potatoes and carrots give it a beautiful pale orange color, and it keeps well for three to four days when it's refrigerated.


  • 1 small head cauliflower, cut into 2-inch chunks

  • 2 medium sweet potatoes, peeled and cut into 1-inch chunks

  • 2 garlic cloves, chopped fine

  • 1 large sweet onion, chopped

  • 1 large carrot, chopped

  • 2 tablespoons olive oil

  • 2 quarts vegetable stock, or water

  • Sea salt, to taste

  • 1 bay leaf

  • 1 tablespoon thyme, fresh, chopped

  • Chopped parsley or cilantro, for garnish

Steps to Make It

  1. Prep all the vegetables, reserving the 2 cups mini cauliflower florets.

  2. Heat the olive oil in a large saucepan. Cook the garlic, onion and carrot over medium heat until the onion is translucent, about 8 minutes.

  3. Add the sweet potatoes and the large cauliflower chunks, along with the stock, 3 large pinches of sea salt and the bay leaf.

  4. Bring to a boil, cover, and lower the heat. Simmer for 30 minutes.

  5. Discard the bay leaf. Add the chopped thyme and remove the pan from the heat.

  6. Puree with mixture in a vertical blender until it's smooth. 

  7. Adjust the seasoning and add the reserved cauliflower florets.

  8. Return to the soup to medium-low heat and cook until the florets are tender, about an additional 10 minutes.

  9. Garnish with chopped parsley or cilantro before serving.

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.


  • You can add a little water or stock if the soup appears too thick after it's pureed. Add 1/2 cup at a time until you've reached the desired consistency without making it too thin. 
  • You can also make this soup in a slow cooker. Add all the ingredients except the garnish and the reserved cauliflower florets to the pot and cook on high for 4 to 5 hours. Then puree the mixture just as you would if you had made the soup on your stovetop. You'll have to finish it off on the stove to tenderize the florets, but this is an excellent alternative if timing is an issue. 

Recipe Variations

  • Try roasting the cauliflower, sweet potatoes, garlic, onion and carrots for a variation that brings the sweetness of the vegetables front and center. Just place everything on a baking sheet, drizzle with the olive oil, and roast for 35 to 40 minutes at 400 F or until the vegetables are tender. 
  • Instead of the chopped parsley or cilantro, try sprinkling your bowls full of soup with crumbles of cooked bacon and a few shreds of cheddar cheese.