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close up of cauliflower sweet potato soup, bread in background, cilantro on top.
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5 stars (8 ratings)

Cauliflower Sweet Potato Curry Soup

Cauliflower Sweet Potato Curry Soup is cheerfully spiced and comes with a good dose of plant based protein (thanks to the red lentils). Cauliflower, sweet potatoes and lentils make this a budget friendly meal!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Cuisine: Indian
Servings: 6 people
Calories: 208kcal
Author: Nora Taylor


  • 2 tablespoons olive oil or vegetable broth
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 2 tablespoons ground curry powder
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 8 cups vegetable broth
  • 1 cup red lentils, uncooked
  • 1 large cauliflower head, chopped into florets
  • 2 medium sweet potatoes, peeled and diced
  • 4 ounce fresh baby spinach
  • 1 teaspoon salt, or to taste
  • chopped fresh cilantro, for serving


  • In a large soup pot, heat the oil over medium heat and add the diced onion and garlic. Saute for 2-3 minutes, until the onions are translucent. Stir in the ginger and spices and cook for 1 more minute, stirring constantly.
  • Add the vegetable broth, lentils, cauliflower and sweet potatoes. Bring to a boil and then lower the heat. Simmer for 20-25 minutes, until the vegetables are tender and the red lentils are cooked. 
  • Stir in the fresh spinach and cook until wilted. Add salt to taste and serve with fresh bread and chopped fresh cilantro.


  1. I like to buy the tubes of grated ginger, and just squeeze out what I need.
  2. May also use frozen cauliflower to make this recipe even easier.


Serving: 1serving | Calories: 208kcal | Carbohydrates: 41g | Protein: 12g | Fat: 1g | Saturated Fat: 1g | Sodium: 800mg | Potassium: 905mg | Fiber: 14g | Sugar: 8g | Vitamin A: 8629IU | Vitamin C: 56mg | Calcium: 95mg | Iron: 4mg