This easy, healthy, creamy cauliflower sweet potato soup is a delicious way to get through the cold winter without breaking any New Years resolutions. At only 200 calories a serving this recipe gets its rich and creamy texture using pureed vegetables instead of heavy cream. Serve this cauliflower sweet potato soup with crusty bread for a complete meal that is sure to keep you warm all winter long.
Super creamy soup without the heaviness of cream
This cauliflower sweet potato soup has a decadent creamy and thick texture. I can hardly believe it doesn’t have any cream or half and half — it’s all just pureed vegetables! All the yum with none of the guilt.
Using a blender to puree cauliflower sweet potato soup
You can definitely use an emersion blender to puree this soup, but I used my blender to puree in batches. When using a blender, be careful that you don’t fill it too high, or you’ll end up with soup exploding everywhere in your kitchen! A third to a half full should be fine. I also leave the center of the lid off the blender to let the steam escape and prevent the pressure from building. According to the Kitchn, you can also try holding the lid down very firmly.
Cauliflower sweet potato soup with a kick
The addition of warm spices makes this cauliflower sweet potato soup extra cozy. The sweetness of the cauliflower and sweet potatoes goes well with cumin, thyme, and paprika, and the cayenne pepper adds a little kick. I like using about a 1/2 teaspoon of cayenne pepper for just a slight kick; feel free to adjust according to your tastes. Just be careful about how much you add — it’s easy to add more pepper after the soup is pureed, but it’s a bit challenging to take any out.
Crockpot slower cooker vs. stove top
I made this soup in my crockpot. It was really easy to just toss all the ingredients together, turn it on, and come back to wonderful soup. I’ve even left it in the crockpot for much longer than the directions say and came back to soup with a wonderful caramelized flavor.
If you don’t have a crockpot, or don’t have all day, you can also cook this soup on the stove. Sauté the onions with a little oil until soft, add the rest of the ingredients except the milk and yogurt, then bring to a boil and simmer until everything is super tender. Jump back to the directions below for adding in the milk and yogurt and pureeing until smooth and delicious. Easy as, well, soup!
Toppings for the cauliflower sweet potato soup
I love green onions and shredded cheese as toppings on this soup. Sour cream is another wonderful addition. If you’re feeling adventurous crumbled bacon is divine.
You may also be interested in these other creamy vegetable soups:
Cauliflower Sweet Potato Soup
- 2 lbs cauliflower chopped
- 2 lbs sweet potatoes pealed and cubed
- 1 quart vegetable or chicken broth
- 1 cup onion diced (about 1 large onion)
- 3 cloves of garlic minced
- 2 green onions chopped (optional)
- 1 tablespoon dried thyme
- 2 teaspoons paprika
- 1 teaspoon ground cumin
- 1/4-1/2 teaspoon cayenne pepper*
- 1 teaspoon salt
- 2 cups milk
- 1/2 cup greek yogurt or 2 ounces cream cheese
- salt and pepper to taste
- Chopped green onions
- shredded cheese I've used cheddar, swiss, monterey jack, and gruyere
- parsley chopped
- crumbled bacon
- Place cauliflower, sweet potatoes, broth, onion, garlic, green onion, and spices in a 6 quart crockpot. Cover and cook on low for 7-8 hours or on high for 4-5 hours. Vegetables should be tender enough to break apart with a spoon or fork.**
- Add milk and yogurt/cream cheese and stir until combined.
- Puree soup with an emersion blender or in batches in a blender. If using a blender only fill blender less than half way and remove the center hole in the cover. This will release steam and ensure your blender lid doesn’t pop off.
- Salt and pepper to taste. Serve with optional toppings. Enjoy!
* I used a 1/2 teaspoon of cayenne pepper and it gave the whole batch of soup a spicy kick. If you don't like any spice consider reducing or omitting this ingredient. If you like your food spicy you can also experiment with adding more cayenne pepper (this can be done slowly after the soup is pureed).
**If you don't have a crockpot, or don't have all day, you can also cook this soup on the stove. Sauté the onions with a little oil until soft, add the rest of the ingredients except the milk and yogurt, then bring to a boil and simmer until everything is super tender. Jump back to the directions for adding in the milk and yogurt and pureeing until smooth and delicious. Easy as, well, soup!