Sweet Potato Cauliflower Soup
Updated Aug 13, 2026
Sweet potato cauliflower soup made creamy with coconut milk and roasted cauliflower. This cozy, dairy-free soup is blended smooth and full of warm spices.
This post may contain affiliate links. Please read our disclosure policy.
I’ve made a lot of cauliflower soup over the years, but roasting the cauliflower first is still my favorite way to do it. For this sweet potato cauliflower soup, I roast it until browned around the edges, then blend it with sweet potatoes, tomatoes, coconut milk, garlic, ginger, and warm spices. The sweet potatoes give the soup some fullness and a little sweetness, while the coconut milk makes it creamy without needing any dairy. I usually save a few pieces of roasted cauliflower for the top because I like having a little texture instead of blending every last bit.
Recipe Testing Notes
For the past 10 years, I’ve tested every recipe before sharing it with you! These notes give you a peek into the process of developing this sweet potato cauliflower soup recipe.
The first time I made this sweet potato cauliflower soup recipe, I tried throwing everything in the pot together to save a step, and the soup came out fine but a little flat and one-note. Roasting the cauliflower first until the edges caramelized gave the whole soup a deeper, almost nutty flavor that you just can’t get from boiling it. It’s the extra step I’d tell you not to skip.
The coconut milk was the other thing I landed on after testing. I wanted that creamy texture without reaching for heavy cream, and the full can of coconut milk blended in at the end got me there while keeping it dairy-free. Adding it at the finish rather than early on kept it from breaking or thinning out over the long simmer.
Happy Cooking!
– Yumna
Jump to Section
Sweet Potato Cauliflower Soup Ingredients
- Cauliflower: Cut the florets into similar-sized pieces so they roast evenly. Read my tips on how to cut cauliflower. Or use pre-cut florets to save time. I like to save a handful of the roasted florets for serving because they add a nice bit of texture on top.
- Sweet potatoes and tomatoes: Peel and dice the sweet potatoes into even ½-inch cubes so they cook at the same rate. Here’s a quick tutorial on how to cut sweet potatoes. I used canned diced tomatoes, but crushed tomatoes work too if that’s what you have. The finished soup will just be slightly smoother.
- Vegetable broth and coconut milk: I use low-sodium vegetable broth to control the seasoning better. And I like using full-fat coconut milk for the creamiest texture, but light coconut milk will also work if you prefer a lighter soup.
- Aromatics: Onion, garlic, fresh ginger, olive oil, coriander, turmeric, cumin, salt, and pepper build the base of the soup. Read my tips on how to chop an onion and how to mince garlic. Fresh ginger works best here, but you can substitute 1 teaspoon ground ginger in place of the 1 tablespoon fresh grated ginger if that’s what you have.
- For serving: I finish the sweet potato cauliflower soup with the reserved roasted cauliflower and chopped cilantro. If cilantro isn’t your favorite, chopped fresh parsley works well instead.
How to Make Sweet Potato Cauliflower Soup
These step-by-step photos walk you through how to make sweet potato cauliflower soup. For the full ingredient list and detailed instructions, head to the recipe card below, or skip straight to the → Sweet Potato Cauliflower Soup Recipe
1. Prepare the cauliflower
Spread the cauliflower florets in a single layer on a parchment-lined baking sheet. Drizzle with olive oil, season with salt and pepper, and toss until everything is evenly coated.
2. Roast the cauliflower
Bake until the florets are tender and caramelized around the edges. Roasting the cauliflower before adding it to the soup gives it a deeper flavor than simmering it in the broth. Set aside, reserving a handful for topping the soup later.
3. Cook the aromatics
Heat the remaining olive oil in a large pot, then add the onion, garlic, ginger, salt, coriander, turmeric, and cumin. Cook until the onions soften and everything smells fragrant.
4. Soften the onions
Stir everything together until the onions are coated in the spices and have softened.
5. Add the potatoes and tomatoes
Add the diced sweet potatoes and canned tomatoes to the pot.
6. Pour in the broth
Add the vegetable broth and stir everything together. Bring the soup to a boil, then reduce the heat and simmer until the sweet potatoes are fork-tender.
7. Simmer the soup mixture until tender
Continue cooking until the vegetables are completely softened and the broth has reduced slightly.
8. Add the coconut milk and cauliflower
Pour in the coconut milk and stir in most of the roasted cauliflower, saving a few florets for serving.
9. Blend the soup
Use an immersion blender to blend the soup until it’s completely smooth and creamy. If using a regular blender, work in batches and be careful with the hot liquid.
10. Serve and garnish
Ladle the soup into bowls and top with the reserved roasted cauliflower and chopped cilantro before serving.
Full Sweet Potato Cauliflower Soup Recipe
Sweet Potato Cauliflower Soup Recipe
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
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 the coconut milk and the roasted cauliflower. Blend with an immersion blender until smooth and consistent.
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Recipe Variations
- Mix in red lentils: Add ½ cup dry red lentils when you add the broth. They’ll cook down as the soup simmers and make it even creamier.
- Add greens: Stir in 2 cups chopped kale or baby spinach after blending and cook just until wilted.
- Finish with a crunch: I love topping this soup with garlic croutons or roasted chickpeas!
Recipe Tips
- Don’t skip the cauliflower-roasting! It can be tempting to add your florets directly to the pot to boil, but roasting the cauliflower really brings out its natural nuttiness and helps to flavor the soup.
- Let the sweet potatoes get completely tender before blending. If they’re still firm in the center, the soup won’t blend as smoothly.
- Blend until completely smooth. Even after everything looks combined, give it another 30 to 60 seconds. It makes a noticeable difference in the final texture. I find using an immersion blender is the easiest and simplest way, but you can also ladle the soup in batches into a stand blender. Either way, be sure you’ve blended your soup until there are no chunks left.
Serving Ideas
- Pair with some bread: I always like to serve this soup with some bread for dipping, like my air fryer bread, oatmeal bread, or even some fresh homemade naan.
- Serve it with a sandwich: This is a great lunchtime soup! Try it alongside a cottage cheese flatbread, veggie hummus sandwich, or white bean avocado sandwich.
- Add a salad: A crisp salad balances the creamy soup nicely. I like serving it with my simple green salad, Mediterranean chopped salad, or apple walnut salad.
Troubleshooting
This soup naturally thickens as it cools because the sweet potatoes continue to absorb liquid. If it’s thicker than you’d like, stir in a little extra vegetable broth until it reaches your preferred consistency. Warm it gently while stirring so it blends back together smoothly.
This usually means the vegetables weren’t fully tender before blending or the soup wasn’t blended long enough. Make sure the sweet potatoes are easily pierced with a fork before blending, then continue blending for another 30 to 60 seconds after it looks smooth. If you’re using a countertop blender, blending in batches often gives the silkiest texture.
Coconut milk can separate if it’s added while very cold or if the soup boils vigorously after it’s stirred in. Add it near the end of cooking, then gently heat the soup just until warmed through before blending. If it does separate slightly, blending the soup again will usually bring it back together.
Comments
I can’t believe you dreamed this soup up because you needed to do something with cauliflower. My mother in law always said eat up what’s there before you buy more. I always do that and I make soup every Sunday. But this is the best soup I ever made! It’s wonderful. I will be making this quite often. Thank you for this recipe. I made it exactly as you said.
Aww, so happy you loved it! Thank you so much, Nancy!!
Didn’t really like the flavour the canned diced tomatoes added to the soup. Overpowered it for me.
Thanks for the feedback, Sarah. So sorry it didn’t turn out how you wanted it to.
Hi Donna, good questions. Those were both typos, so I added “chopped” cauliflower to the ingredients list and deleted that second “tomato.” Hope that helps!
See All Comments