Warm, hearty, and aromatic, this Curried Cauliflower Potato Soup blends comforting Indian spices with creamy coconut milk for a satisfying plant-based meal.
Packed with fiber from potatoes and cauliflower, plus protein from peas, it’s low in saturated fat and perfect for weeknight dinners or meal prep.
Quick, easy, and naturally vegan, it’s a nourishing soup for any season.
Curried Cauliflower Potato Soup
Equipment
- 1 medium knife
- 1 cutting board
- 1 microplane or grater
- 1 Large Dutch Oven or Heavy-Bottomed Soup Pot
- 1 measuring cup
- 1 tablespoon & teaspoon
- 1 Wooden spoon or silicone spatula
Ingredients
- 6 cloves garlic minced
- 1 medium onion any color, chopped
- 1 inch fresh ginger root peeled and grated (~1 Tbsp)
- 3 Tbsp olive oil
- 1 Tbsp curry powder
- ½ tsp garam masala
- 2 Tbsp tomato paste
- 1 tsp kosher salt
- ½ tsp black pepper
- 4 –5 red or Yukon gold potatoes diced (about 4–5 cups)
- 1 small head cauliflower chopped into florets (about 4–5 cups)
- 4 cups vegetable broth
- ½ cup full-fat coconut milk
- 1 8 oz can tomato sauce
- 2 cups frozen peas
- ½ cup fresh cilantro or herbs for garnish (optional)
Instructions
- Prepare the Aromatics: Peel and mince 6 cloves of garlic and chop 1 medium onion into small, even pieces. Peel a 1-inch piece of fresh ginger and finely grate it using a Microplane or small grater, yielding about 1 tablespoon. These aromatics form the flavor base for your soup, so careful preparation ensures a fragrant and flavorful dish.
- Dice the Potatoes: Wash and scrub 4–5 red or Yukon gold potatoes thoroughly. Dice them into roughly 1-inch chunks so they cook evenly. Uniform pieces ensure that all potatoes soften at the same rate and maintain a pleasant texture in the finished soup.
- Chop the Cauliflower: Remove outer leaves from 1 small head of cauliflower, cut it in half, and remove the tough core. Break the cauliflower into florets roughly the same size as the potato chunks to ensure even cooking and consistent texture.
- Heat the Oil: Place a large Dutch oven or heavy-bottomed soup pot over medium-high heat. Add 3 tablespoons of olive oil and let it warm until shimmering but not smoking. Properly heated oil allows the aromatics and spices to release their full flavor.
- Sauté the Aromatics: Add minced garlic, chopped onion, and grated ginger to the pot. Stir continuously for 4–5 minutes until onions turn translucent and the mixture is fragrant. This step develops a strong, flavorful base for the soup.
- Toast the Spices: Sprinkle 1 tablespoon of curry powder and ½ teaspoon of garam masala over the aromatics. Stir constantly for 1–2 minutes to bloom the spices, enhancing aroma and depth. Toasting spices in oil maximizes their flavor impact in the soup.
- Add Tomato Paste: Mix in 2 tablespoons of tomato paste and continue cooking for 1–2 minutes, stirring frequently. This step develops umami richness and subtly sweetens the soup while ensuring the paste fully integrates with the aromatics.
- Sauté the Vegetables: Add the diced potatoes and cauliflower florets to the pot. Season with 1 teaspoon of kosher salt and ½ teaspoon of black pepper. Stir and sauté for 4–5 minutes to slightly soften the vegetables and coat them in the aromatic spice mixture.
- Add Vegetable Broth: Pour 4 cups of vegetable broth into the pot, stirring to deglaze the bottom. Bring the soup to a gentle boil, then reduce heat to maintain a low boil, cover, and cook for 10 minutes so the potatoes and cauliflower begin to soften.
- Incorporate Coconut Milk and Tomato Sauce: Add ½ cup full-fat coconut milk and an 8-ounce can of tomato sauce. Stir gently to combine, adding creaminess and richness while keeping the soup vegan-friendly. Ensure the mixture is smooth and evenly combined.
- Add Frozen Peas: Stir in 2 cups of frozen peas and continue cooking on a low boil for 5 minutes, until the potatoes and cauliflower are tender but not mushy. The peas provide sweetness, color, and extra plant-based protein.
- Adjust Seasoning: Taste the soup and add additional salt or pepper as needed. Stir well to ensure the flavors are balanced throughout the soup. Adjust spices according to your preference for warmth or intensity.
- Serve with Garnish: Ladle the soup into bowls and top with freshly chopped cilantro or other herbs. Serve with naan, pita, or crusty bread for a satisfying meal. The garnish adds freshness and visual appeal while complementing the warm, spiced flavors.
Notes
- For a faster option, substitute ½ teaspoon ground ginger if fresh ginger is unavailable.
- Full-fat coconut milk provides the richest, creamiest flavor; light coconut milk will work but may yield a thinner texture.
- Ensure potatoes and cauliflower are cut into similar sizes to guarantee even cooking.
- Frozen peas can be swapped with fresh peas or even green beans for variation.
- Adjust spice levels by adding more curry powder or a pinch of cayenne for extra warmth.
Chef’s Secrets: Maximizing Flavor And Aroma
To extract the most flavor from this soup, begin by gently toasting the spices in the hot oil after sautéing the aromatics.
This releases essential oils and deepens their aroma.
Always use fresh ginger when possible—it adds a bright, zesty note that dried ginger can’t replicate.
Another tip is to sauté the potatoes and cauliflower briefly before adding broth; this slight caramelization adds subtle sweetness and enhances the soup’s complexity.
Stir gently after adding coconut milk and tomato sauce to prevent curdling and ensure a smooth, creamy texture.
Serving Suggestions: Perfect Pairings And Ideas
This soup is wonderfully versatile.
Serve it with warm naan, pita bread, or crusty whole-grain bread to make a complete meal.
For extra protein, consider adding chickpeas or lentils during the final simmer.
A sprinkle of fresh cilantro or a squeeze of lime juice brightens the flavors beautifully.
It also pairs well with a simple side salad or roasted vegetables for a colorful, balanced plate.
For meal prep, portion into individual containers and enjoy for lunch or dinner throughout the week.
Storage Tips: Keeping Soup Fresh Longer
Allow the soup to cool completely before storing.
Transfer to airtight containers and refrigerate for up to 4 days.
Reheat gently on the stovetop over low heat, stirring occasionally to prevent sticking.
This soup also freezes beautifully; pour into freezer-safe containers, leaving a little headspace for expansion, and freeze for up to 3 months.
Thaw overnight in the refrigerator and reheat slowly, adding a splash of water or vegetable broth if the soup has thickened.
Frequently Asked Questions
1. Can I make this soup spicier?
Absolutely! Increase the curry powder or add a pinch of cayenne pepper or red chili flakes during the spice-sautéing step. Start small and taste as you go to achieve your preferred heat level.
2. Can I use other vegetables instead of cauliflower or potatoes?
Yes! Broccoli, sweet potatoes, or butternut squash can be substituted. Just adjust the cooking time depending on the vegetable’s firmness to avoid overcooking or undercooking.
3. Is this soup suitable for meal prep?
Definitely. It keeps well in the refrigerator for up to 4 days and can be frozen for 2–3 months. Reheat gently to maintain texture and flavor.
4. Can I make this soup creamier without coconut milk?
Yes. Substitute with unsweetened plant-based milk such as cashew or oat milk, or blend a portion of the soup for a thicker consistency. Coconut milk gives the richest flavor, but these alternatives work well too.
5. Can I prepare this soup ahead of time?
You can chop all vegetables and prep the aromatics a day in advance. Store in separate containers in the fridge and combine when ready to cook.
This reduces hands-on time and makes weekday cooking much easier.
