You are here:Home » soup » Sweet Potato Cauliflower Soup
It's gotten really cold, really fast. It's definitely not my favorite weather but my favorite soup weather :) Not sure that such a thing even exists...I'll pretend it does. There's just something nice and comforting about a hot pot of simmering soup on the stove. Amirite?
Jump to:
- What are the nutritional benefits?
- #1 Cauliflower Tip
- Vegan toppings?
- 📖 Recipe
- Other Vegan Soup Recipes to Try!
- 💬 Comments
My favorite soup, as of right now, is this Sweet Potato Cauliflower Soup. Sweet potato in soup is a no-brainer. Actually sweet potato in any recipe is delicious (except when it's made with sugar and marshmallows, GAG!). Cauliflower, on the other hand, I added to give this soup a creamy texture without having to use any cream or milk.I usuallyaddcoconut milk to my soups to make them creamy but sometimes that can also make them quite heavy. This soup is nutrient-dense, filling, and only has 43 calories in a cup. I don't really pay attention to calories but that's pretty impressive.
My kids love this sweet potato cauliflower soup. Usually, I cringe when I think of feeding soup to a baby or toddler. However, if you are planning on serving this to kids, then I suggest adding a bit less broth so the soup is thicker. I also cut up a piece of bread into ½-inch cubes and put them on top of the soup. This way it's pretty chunky, will actually stay on your toddler's shaky spoon, and have a much better chance of getting into his mouth :)
What are the nutritional benefits?
Get ready for a nutritional powerhouse of a recipe! This dish packs a punch of vitamins, minerals, and antioxidants that will have your body feeling and performing at its best.
- Olive oil: It's like liquid gold for your heart, as it's packed with healthy fats that can lower cholesterol levels and reduce the risk of heart disease.
- Yellow onion: These little guys pack a punch of vitamin C, which is essential for a healthy immune system and a glowing complexion.
- Garlic: It's like nature's medicine cabinet, as it's packed with antioxidants and compounds that can lower blood pressure and reduce the risk of heart disease.
- Sweet potato: These little powerhouses are packed with vitamin A for healthy vision and immune function, and fiber for a happy digestive system.
- Cauliflower: It's like a superhero in disguise, as it's packed with vitamin C and K for strong bones and blood clotting, and fiber for a happy digestive system.
- Vegetable broth: It's like a hydrating and low-calorie flavor bomb that will make your taste buds dance with joy.
- Apple Cider Vinegar: It's like a magic potion for weight loss, blood sugar control and improved heart health.
#1 Cauliflower Tip
Don't overlook the importance of prepping your cauliflower before using it in your recipe! Soaking it in water before using it is like giving it a mini spa treatment, it can help remove any dirt, pesticides, or impurities that may be present on the surface of the vegetable. It's also a great way to make it more digestible, as it can help to soften the fibers in the cauliflower, making it easier for your body to break it down and absorb its nutrients. So go ahead, give your cauliflower a little spa treatment before using it in your recipe, and enjoy the delicious and nutritious dish you'll create!
Vegan toppings?
Can't forget the toppings! For this sweet potato cauliflower soup, I opted for pumpkin seeds, chives, and fresh cracked pepper. My kids really like adding a swirl of balsamic glaze to their soup.
There really is no right or wrong way to top a soup! Here are some more soup toppings to get creative with!
- Croutons: Make your own by tossing cubes of bread with olive oil and herbs, or try store-bought options that are vegan-friendly.
- Sliced avocado: Creamy and delicious, avocado is the perfect topping for adding healthy fats to your soup.
- Nutritional yeast: Give your soup a cheesy flavor without the cheese, nutritional yeast is a vegan's best friend. This is the best!
- Crushed nuts: Add some crunch and flavor to your soup with crushed almonds, pecans, or walnuts.
- Fresh herbs: Add some fresh herbs like cilantro, parsley, or basil for a pop of color and flavor.
- Sesame seeds: Add some nutty flavor and a nice crunch to your soup with sesame seeds.
- Hot sauce: Add a few drops of hot sauce or Sriracha for a spicy kick to your soup.
- Vegan sour cream or yogurt: Add some tangy and creamy flavor to your soup with vegan sour cream or yogurt.
- Vegan cheese: Add some cheesy flavor to your soup with vegan cheese alternatives like nutritional yeast or store-bought vegan cheese
- Crushed crackers: Add some extra crunch to your soup with some crushed crackers.
📖 Recipe
4.75 from 4 votes
Sweet Potato Cauliflower Soup
makes 8.5 cups (2 Liters)
CourseGluten free, Paleo, Vegan
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Makes 8
Calories 43 kcal
Author Vanessa @VeganFamilyRecipes.com
Ingredients
- 1teaspoonOlive Oil
- 1mediumOniondiced
- 1clove ofGarliccrushed
- 1largeSweet Potatopeeled, diced
- ½headCauliflowercut into florets, soaked in water - See Notes
- 5cupsVegetable Brothlow sodium
- 1-2tablespoonsApple Cider Vinegar
Instructions
Heat olive oil in a medium sized stock pot. Saute onions until glossy. Add garlic and continue cooking, stirring often, until garlic becomes fragrant ( about 3 minutes).
Add sweet potato and cauliflower, cook for 1 - 2 minutes, and then add broth. Cover stock pot Reduce to low heat, uncover, and let simmer for 15 to 20 minutes until sweet potato can easily be pierced with a fork.
Puree with an immersion blender until smooth.
Stir in 2 tablespoons of apple cider vinegar, bring to another quick boil, and again simmer for an additional 3 minutes.
Serve hot and garnish with favorite toppings such as pumpkin seeds, chives, pine nuts, parsley, croutons, vegan sour cream or yogurt.
Recipe Notes
1) Soak cauliflower florets in a large bowl of cold water for at least 5 minutes or longer before using. This not only removes dirt and debris that might be stuck in it but also helps draw out any bitter flavors from it. Drain and shake off excess water before cooking. Soaking cauliflower is optional but I highly recommend it.2) If you are fond of garlic, feel free to add 3 cloves for extra flavor.3) Feel free to add as much or a little broth to the soup until desired texture is achieved. The amount of broth may also vary a bit due to the size of the sweet potato and cauliflower being used.4) Slowly add apple cider vinegar to the soup according to taste. Apple cider vinegar can also be substituted with lemon juice or sherry vinegar.
Don't like cauliflower in your soup? Try my Sweet Potato Carrot Soupor Easy Chickpea Soup!
Other Vegan Soup Recipes to Try!
- Easy Roasted Butternut Squash Soup
- Creamy Almond Soup
More Vegan Soup Recipes
- Quick Red Lentil Chili (Protein-Packed!)
- Curried Red Lentil and Pumpkin Soup (V, GF)
- Vegan Potato Leek Soup w/ Whole Wheat Croutons
- Healthy Potato Pea Soup
Reader Interactions
Comments
Manali @ CookWithManali says
I bet this tastes amazing Vanessa, looks delicious! and very beautiful pictures :)
Reply
kate says
Just made this but not so sure on it the vinegar taste bit strong. I think I would leave it out. I have never used it in soups before. is there a reason for it ?f
Reply
Vanessa says
Hi Kate,
I'm so sorry to hear that you didn't like the vinegar in the soup. I prefer adding vinegar to soups for acidity. This might be an acquired taste though..
Thank you for letting me know. I'll add a note to the soup for others to add it cautiously in case they aren't to fond of it either.PS: My Sweet Potato-Carrot Soup doesn't have any added vinegar. Might be more to your liking :D
Reply
Arpita@ The Gastronomic Bong says
Wow!! Two of my favourite veggies.. this soup looks absolutely amazing! beautiful pictures too. :D
Reply
Ceara @ Ceara's Kitchen says
This soup looks wonderful Vanessa!! I love topping soup with chives and ground pepper as well :) Yum!!! Pinned!
Reply
Gayle @ Pumpkin 'N Spice says
I could eat soup any day of the year, even in 95 degree weather! :) I love the flavors of this soup, Vanessa! Such a great idea to combine cauliflower and sweet potatoes. I love all of these cozy fall flavors! And gorgeous pictures, too!
Reply
Maggie J says
Mmmm... I love cauliflower soup and I love sweet potatoes so I know this will be a winner!
Reply
Nicole @ Waterloo, with Love says
Your photography is just out of this world amazing! So much love for this recipe!
I totally feel ya -- the increasing amount of frost on my car every morning is a little frightening. Not sure if I'm quite ready to part from all the wonderful perks of fall eek!Reply
Catalina @ Shades of Pink says
These soup is gorgeous, the photos make me want to dive in into it and never get out. Great flavor combo too!
Reply
Grace @ FoodFitnessFreshAir says
Love this, and that deep green of those pumpkin seeds on top!
Reply
Sherry says
The soup was really good. I added just one tablespoon of the vinegar and it tasted amazing. My children loved it! There were no leftovers. Thank you for an excellent recipe.
Reply
Wendy says
I just made this for lunch, so easy, very tasty and nutritious. So happy to have found your site Vanessa, kudos to you for all your work creating and capturing these amazing recipes. My husband, who is not fond of cauliflower ate it and said..".hmmmm this is very good"....(didn't tell him re: cauliflower :) I belong to a local farm co-op and my weekly share of vegetables are the basis for the search on line for vegan recipes.
Thanks!!Reply
Vanessa Croessmann says
Thanks Wendy :) Isn't it great when you get your significant other to eat something he usually doesn't like? My husband is like that with mushrooms ;) So happy you liked the sweet potato cauliflower soup. It's one of my favorites!
Reply
KinSweden says
We found this soup to be a touch bland, but I think that was due to the stock. I added just the tinest smidge of smoked paprika at the table and it was yummy. Healthy and warming!
Reply
Gemma says
Just made this soup! My blender has broken so instead I chopped the cauliflower really small and then used a potato masher. Despite not getting the creamy texture, it still tasted really nice and I managed to not make it watery! I added paprika, pepper, parsley and then ground salt and chillie flakes ontop. This made for a tasty soup. :) I dont often use apple cider vinegar in my soups so this time I only added it to half the batch to see the difference.
Thanks for the recipe!Reply
Vanessa Croessmann says
Hi Gemma, I'm so happy you liked this sweet potato cauliflower soup. It is one of my all time favorite soup recipes. How did you like it with apple cider vinegar? I know not everyone likes that but I always prefer a a hunt of acidity in some of my soups ;)
Reply
Jolan says
Would this recipe work in the crock pot?
Reply
Vanessa Croessmann says
I haven't made this sweet potato cauliflower soup in a crock pot before but I don't see why it shouldn't work! Let me know how you like it!
Reply
Brandy Dobelbower says
Oh my goodness, this is so good! Terrible color but absolutely delicious!!! I added a 1/2 cup of nutritional yeast and some fresh basil, with the coconut milk at the end and love, love, love it!!! Thanks for sharing.
Reply
Vanessa Croessmann says
Hi Brandy, I'm so happy you liked the sweet potato cauliflower soup ;) My family is obsessed with this soup and even though I always make a huge pot of it, there never seem to be any leftovers.
Reply
Georgina says
Hi! Can't wait to make this! I love soup, in any weather, and I bet it tastes amazing if left chunky too! Hmmm! Choices, choices! :)
Reply
