Sweet potato cauliflower soup with corn and onion
Warm up with this comforting Sweet Potato Cauliflower Soup! Packed with nutritious cauliflower, sweet potatoes, and corn, it’s seasoned to perfection with garlic and onion. A hearty, delicious, and easy-to-make soup that’s perfect for any occasion.
- 19 Apr 2025
- Cook time 50 min
- Prep time 20 min
- 8 Servings
- 9 Ingredients
This Sweet Potato Cauliflower Soup with Corn and Onion is a comforting, nourishing, and hearty dish that is perfect for any time of the year. Combining the sweetness of sweet potatoes and corn with the subtle flavors of cauliflower and onion, it makes for a deliciously satisfying soup that is both healthy and flavorful.
Ingredients:
Instructions:
- Wash and chop the cauliflower into small florets.
- Peel and dice the sweet potatoes.
- Peel and chop the onion.
- Mince the garlic.
- Chop the green onion stalks for garnish and set aside.
- In a large pot, heat 1 tablespoon of olive oil over medium heat.
- Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
- Add the minced garlic and sauté for another 1-2 minutes until fragrant.
- Add the cauliflower florets, diced sweet potatoes, and sweet corn to the pot.
- Pour in 7 cups of water.
- Add 3/4 teaspoon of salt and stir to combine.
- Bring the mixture to a boil over high heat.
- Once boiling, reduce the heat to medium-low and simmer for about 20-25 minutes, or until the vegetables are tender.
- Using an immersion blender, blend the soup until smooth. Alternatively, you can transfer the soup in batches to a blender and blend until smooth. Be careful as the soup will be hot.
- Return the blended soup to the pot if using a stand blender.
- Taste the soup and adjust seasoning if needed. Add more salt if desired.
- Ladle the soup into bowls.
- Garnish each bowl with the chopped green onion.
- Serve the soup hot and enjoy!
Tips:
- Roast the cauliflower and sweet potatoes beforehand for a deeper, more robust flavor.
- For a smoother texture, use an immersion blender to puree the soup to your desired consistency.
- If you like a hint of spice, consider adding a pinch of cayenne pepper or paprika.
- Garnish the soup with fresh herbs like parsley or chives for added freshness and color.
- Use vegetable broth instead of water for an even richer flavor.
- Leftover soup can be stored in the refrigerator for up to 5 days or frozen for up to 3 months.
Enjoy your homemade Sweet Potato Cauliflower Soup with Corn and Onion! This recipe is not only tasty but also packed with nutrients, making it a wholesome meal option. Whether served as a starter or a main course, this soup is bound to become a family favorite!
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 120kcal | 6% |
| Protein | |
| Protein 4.37g | 3% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 4.88g | 13% |
| Sugar 9g | 9% |
| Fat | |
| Fat 2.68g | 3% |
| Saturated 0.54g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 350ug | 39% |
| Choline 55mg | 10% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.12mg | 9% |
| Vitamin B3 1.66mg | 10% |
| Vitamin B6 0.35mg | 21% |
| Vitamin B9 80ug | 20% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 44mg | 49% |
| Vitamin E 0.23mg | 2% |
| Vitamin K 13ug | 11% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.15mg | 17% |
| Iron, Fe 1.03mg | 9% |
| Magnesium, Mg 50mg | 11% |
| Phosphorus, P 120mg | 10% |
| Potassium, K 610mg | 18% |
| Selenium, Se 1.13ug | 2% |
| Sodium, Na 280mg | 18% |
| Zinc, Zn 0.69mg | 6% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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