Massage, Bodywork, Health and Fitness

Curried Cauliflower and Sweet Potato Soup

One of my favorite sources for healthy recipes since I eat mostly vegan is the blog fat free vegan. She has super healthy recipes that use seasonal ingredients and I try to use less fat at home. I have made this and it’s very tasty I add extra cayenne pepper or some chipotle powder because I like it spicy.

Curried Cauliflower and Sweet Potato Soup

This is one of those dishes that taste even better the next day, after the flavors have had time to develop, so feel free to make it ahead of time and reheat it. Most of the seasoning comes from curry powder–a full tablespoon–so be sure to use a fresh, high-quality curry powder (or simply one that you like). I add it in two stages to give the best flavor.


  • 1 large onion, peeled and chopped
  • 1/2 teaspoon cumin seeds
  • 1 tablespoon ginger paste or minced ginger root
  • 1 small chile pepper, such as jalapeño or serrano, seeded and minced
  • 3 cloves garlic, minced
  • 4 cups vegetable broth (or water plus bouillon cubes)
  • 1 pound sweet potatoes (about 1 large), peeled and cut into 3/4-inch cubes
  • 1 tablespoon mild curry powder, divided
  • 1/8 teaspoon cinnamon
  • 1 large head cauliflower, separated into bite-sized flowerets
  • 1 15-ounce can chickpeas, rinsed and drained (or 1 1/2 cups cooked chickpeas)
  • 1 15-ounce can diced tomatoes
  • 2-4 cups water
  • 1 teaspoon salt (or to taste)
  • 1/4 tsp cayenne pepper (or to taste)
  • 1 tablespoon natural peanut butter


  1. Heat a large non-stick pot (4 quarts or larger). Add the onion and cook, stirring, until it begins to soften, about 3-4 minutes. Add the cumin seeds, ginger, chile pepper, and garlic, and cook, stirring constantly, for another 30 seconds. Stir in the broth, sweet potatoes, 1 teaspoon of the curry powder, and cinnamon. Bring to a boil, reduce heat, cover and cook over low heat until sweet potato softens, about 20 minutes.
  2. Add the cauliflower, chickpeas, and tomatoes to the pot. Add just enough water to almost cover the cauliflower, probably about 3 cups. Stir in the remaining 2 teaspoons of curry powder, and add salt and cayenne pepper (more if you like things hot, less or none at all if you prefer it not spicy). Cover and simmer until cauliflower is tender, about 15-20 minutes. Stir in the peanut butter and serve hot.
  3. Note: The peanut butter adds a gram of fat per serving but gives the soup a richness you won’t want to miss. If necessary, you can leave it out or substitute with cashew butter or another nut butter.

Preparation time: 15 minute(s) | Cooking time: 45 minute(s)

Number of servings (yield): 8

Nutrition Facts

Nutrition (per serving): 181 calories, 17 calories from fat, 1.9g total fat, 0mg cholesterol, 866.8mg sodium (with 1 teaspoon salt), 657.9mg potassium, 35.6g carbohydrates, 7.7g fiber, 7.6g sugar, 7.4g protein, 3 points

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