Roasted Cauliflower & Potato Curry Soup


In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.

Prep Time:
50 mins
Additional Time:
40 mins
Total Time:
1 hr 30 mins
8 servings


  • 2 teaspoons ground coriander

  • 2 teaspoons ground cumin

  • 1 ½ teaspoons ground cinnamon

  • 1 ½ teaspoons ground turmeric

  • 1 ¼ teaspoons salt

  • ¾ teaspoon ground pepper

  • teaspoon cayenne pepper

  • 1 small head cauliflower, cut into small florets (about 6 cups)

  • 2 tablespoons extra-virgin olive oil, divided

  • 1 large onion, chopped

  • 1 cup diced carrot

  • 3 large cloves garlic, minced

  • 1 ½ teaspoons grated fresh ginger

  • 1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish

  • 1 (14 ounce) can no-salt-added tomato sauce

  • 4 cups low-sodium vegetable broth

  • 3 cups diced peeled russet potatoes (1/2-inch)

  • 3 cups diced peeled sweet potatoes (1/2-inch)

  • 2 teaspoons lime zest

  • 2 tablespoons lime juice

  • 1 (14 ounce) can coconut milk

  • Chopped fresh cilantro for garnish


  1. Preheat oven to 450 degrees F.

  2. Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.

  3. Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile and the remaining spice mixture. Cook, stirring, for 1 minute more.

  4. Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.

  5. Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.

    overhead shot of Cauliflower & Potato Curry Soup in a pot

    Karla Conrad

To make ahead

Refrigerate for up to 5 days.

Originally appeared: EatingWell Magazine, January/February 2017; EatingWell Soup Cookbook

Nutrition Facts (per serving)

272 Calories
15g Fat
33g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 1/2 cups
Calories 272
% Daily Value *
Total Carbohydrate 33g 12%
Dietary Fiber 7g 26%
Total Sugars 8g
Protein 5g 11%
Total Fat 15g 19%
Saturated Fat 10g 51%
Vitamin A 9200IU 184%
Vitamin C 52mg 58%
Folate 74mcg 18%
Sodium 509mg 22%
Calcium 86mg 7%
Iron 4mg 20%
Magnesium 69mg 17%
Potassium 911mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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