White Sweet Potato & Cauliflower Soup

Sweet potatoes and cauliflower are an ideal combination for a soup because adding a small amount of a starchy vegetable to a low-starch vegetable meal will give it a thicker consistency. This will give you the taste and texture of a more filling soup with less calories. Cauliflower soup and cauliflower mash are my go to for a comfort meal, and by adding a little starch it gives it a more enjoyable texture and taste.  White sweet potato has a milder, sweeter taste than the regular orange sweet potato and is a nice way to switch things up to add more variety to your diet.


  • 1 tbsp olive oil or coconut oil
  • 1 yellow onion, chopped
  • 2 cloves of fresh garlic, crushed
  • ½ large head of cauliflower head (350g), chopped coarsely
  • ½ white sweet potato, chopped coarsely
  • 2 ½-3 cups (750 ml) vegetable broth or vegetable stock concentrate
  • sea salt and pepper, to taste
  • dried onion for garnish (adds a nice taste), or chopped chives




  1. Wash, prepare, chop and slice vegetables.
  2. Heat oil in large pot and sauté over a low to medium heat until the onion and garlic are translucent.
  3. Add in the cauliflower and sweet potato and stir for a few minutes.
  4. Add the vegetable stock and season to taste and bring to a boil then turn down the heat and simmer for 15 minutes or until the vegetables are soft. Add more water/stock if needed.
  5. Once cooked, use a stick blender and blend the soup to form a smoother texture or pour into a blender and blend smooth.
  6. Garnish with onions or chives and serve immediately.

Note: This soup will freeze easily and will store in the fridge for up to 3 days.

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Servings: 4


  • Onion – leeks, scallions, spring onion
  • Cauliflower – broccoli, sweet potato
  • White sweet potato  – pumpkin, sweet potato, carrots

Calories: 100

Fat: 3.5g

Trans Fat: 0.5g

Cholesterol: 0mg

Sodium: 150mg

Carbohydrates: 16g

Fiber: 4g

Sugars: 6g

Protein: 2g