Sweet Potato/Cauliflower Soup – Encore Recipe

Note: I first posted this in January of 2007 as Cauliflower-Sweet Potato Soup, but I  just made it again, so I am re-posting it, giving sweet potatoes top billing and more information on this wonderful food.

Sweet potatoes, actually a member of the morning glory family, not the potato family,  are one of my favorite starchy vegetables. Fortunately, they are also good for me. And I am in good company.  Jonny Bowden, author of many health-enhancing books, writes in his The 150 Healthiest Foods on Earth (Fair Winds Press, 2007):

“As starchy vegetables go, this is probably one of my favorite” (p. 63). Not only that, but when my older two children were little, I used to bake a batch of sweet potatoes at night for dinner, baking extra to refrigerate and eat cold the next day on a trip, as does Jonny. He claims that putting them in the ‘frig makes them even sweeter.

This “glorious” food is high in fiber and also a rich source of antioxidants (See Glossary). They are also rich in vitamin A, potassium (good for the heart) and contain some calcium. Sweet potatoes also have anti-inflammatory features, and one medium sweet potato contains only 103 calories. (Jonny notes that of you have blood sugar problems, you should eat sweet potatoes in moderate amounts.)

Previously I posted a similar recipe given to me by my daughter-in-law Samantha. With only three ingredients (sweet potatoes, spinach or kale, and cinnamon, plus water or broth, of course), it was easy. In the recipe below,
first posted in January 2007, I also used only three main ingredients, substituting cauliflower for the greens, so the soup is lighter in color.  And if you use white sweet potatoes, which my daughter Basha loves, then the color will be lighter yet. (This is a variation not included in the 2007 recipe.)

So here is my latest three item soup:


Utensils: Large pot, blender/food processor, cutting board & knife, extra pot for cooking water and extra bowl for cooked veggies
Prep. Time: About 10 minutes
Cooking Time: About 20 minutes
Category: Vegan, Gluten free, no sugar added

Note: The amount of water or stock is more or less up to you, depending on how thick you want the soup.


1/2 large (white or yellow) organic cauliflower or one small, washed well cut into small pieces
one large sweet potato, scrubbed, peeled or not, cut into small chunks (You can peel after cooking, but use organic if you are cooking them in their skins)
water or meatless soup stock *
curry powder to taste


1. In a large pot, like a Dutch oven, place potato and cauliflower pieces and add enough water or stock to cover. Cook on medium flame until veggies are tender, but not mushy. (Since you will be blending them, they can even be a little firm if you are rushed for time.)

2. When veggies are done, remove them from the cooking water and allow the water to cool briefly. You can peel the sweet potatoes if you have not already done that before cooking them. (Pour cooking water into a large measuring cup or another pot if you want it to cool quicker. Then the warm pot can be used for the pureed soup. Also, remove the veggies and place in a bowl so you can use the cooking pot for the soup.)

3. In a blender or food processor, place a few sweet potato pieces and some cauliflower pieces, add enough cooking water to puree. Pour back into  cooking pot, which is now empty. Keep blending potato and cauliflower pieces and enough cooking water to puree in small batches, until all the veggies are blended. Add curry powder+ to taste. Warm for a few minutes and serve garnished with parsley. (You can also save a few pieces of cooked cauliflower for garnish and texture.)

*Since you are using the cooking water from the potatoes and cauliflower, you don’t really need soup stock. Spring or filtered water is fine, since the veggies make the water flavorful.

+Curry powder also has health benefits, but I will save that for another posting.

Yield: The yield depends on how thin or thick you like your soup. This should make at least two quarts. Also, overnite it thickens in the ‘frig, so you may have to add more liquid to it the next day.

“Orange” you happy I posted this? ♥

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