Cauliflower and Sweet Potato Soup

Need a quick and healthy nutrient-packed meal? Home-made soup is an easy way to change it up – and sneak in those extra servings of vegetables . . . .

Jill Reid | Kitchen Spirit

There’s nothing like home-made soup on a winter day. Warm, hearty, creamy—somehow, soup just seems to hit the comfort zone. Even better, by using healthy, organic ingredients, it’s easy to add a delicious dose of vitamins and nutrients without sacrificing taste. Don’t have a lot of time? No worries – this recipe came together quickly using ingredients and spices I had on-hand. What’s in your fridge?  Imagine the possibilities . . . 


1/2 head fresh organic cauliflower

2 – sweet potatoes

3 – large carrots

2 – bay leaves

1/2 tsp red chili pepper flakes

1/2 tsp Himalayan salt


Filtered water

1 tsp organic basil

1 tsp parsley

1/2 cup coconut milk

Grated parmesan cheese

picture of fresh parsley and pepper kitchen spirit recipe jill reid healthy food recipes

I used my largest pot so I could make a big batch. Peel and cube the sweet potato, cut the cauliflower into florets, and sliced the carrots, keeping the pieces on the small side so they’ll cook through easier. Everything goes into a pot with filtered water. Seasonings are next – two bay leaves, salt, pepper, red chili flakes, basil, and parsley. After bringing the water to a boil, cover the pot and let the veggies cook through until soft.

Remove the bay leaves and transfer veggies to a food processor. If you use a mini-processor, you can do this step in batches. You can also use an immersion blender – just remove some of the stock and re-add until you have the right texture.

Add a little more salt and pepper to the veggies. Pour in coconut milk and pulse/puree. Add stock until you reach the desired consistency. Save the rest of the stock and store in a glass jar in the fridge.

Ladle into bowls and serve “au naturel” or top it with fresh herbs, grated cheese, or red chili flakes to spice it up. Add a few gluten-free crackers, bread, or fresh veggies on the side to round out the meal. Store extra soup in glass jars and refrigerate for a quick and easy comfort fix any time of day!


Experiment with other seasonings and spices. I’ve used turmeric, oregano, and rosemary.

Double the batch and always have plenty on hand for a light lunch or dinner.

Save the stock! There are so many uses for fresh veggie stock, especially in stews, chili, and gravy.

The best way to store your soup and stock is in glass jars. Avoid plastic bowls and containers as they often contain BPA, which has been found to seep into food or beverages. Exposure to BPA is a concern because of possible health effects as the plastic may break down over time and allow BPA to leach into food. CLICK HERE for more about non-BPA storage options.

Personally, I process my soups fairly thickly (sort of a “condensed” version), then add stock or coconut milk when I reheat.


Here are a few handy helpers you can pick up from Amazon to prepare this recipe. Just click on the photos below for more info and photos.