Roasted Cauliflower and Sweet Potato Soup

One spoonful of this hearty soup will warm you up from the inside out. Roasting the vegetables with curry powder adds a delicious depth of flavor and chewy chickpeas add substance that will leave you feeling satisfied. Toasted quinoa is used as a crunchy topper while fresh herbs add brightness to the cozy fall flavors. What’s not to love?

Interested in more cauliflower recipes? Check out our roasted cauliflower quinoa casserole dish.

By Nancy Macklin, RDN,


  • 1 15-oz. can no-salt-added chickpeas
  • 6 cups 1-inch cauliflower florets
  • 2 lb. sweet potatoes, peeled and cut into ¾-inch cubes
  • 1 cup coarsely chopped onion
  • 1 tablespoon curry powder
  • 6 cups low-sodium vegetable broth
  • ¼ to ½ teaspoon red pepper flakes
  • Sea salt, to taste
  • Freshly ground black pepper, to taste
  • ⅔ cup dry quinoa
  • ½ cup sliced scallions
  • ¼ cup chopped fresh cilantro
  • Lime wedges


  • Preheat oven to 400°F. Line two 15×10-inch baking pans with parchment paper or silicone baking mats. Drain chickpeas, reserving liquid (aquafaba); rinse and drain chickpeas. In a large bowl combine cauliflower, potatoes, and onion. In a small bowl stir together 2 tablespoons of the aquafaba, 1½ teaspoons of the curry powder, and 2 tablespoons water. Add to vegetables; toss. Divide vegetables between prepared pans; spread in a single layer. Roast 20 to 25 minutes or until vegetables are just tender and browning in places. Leave oven on.
  • In a 4-quart Dutch oven combine roasted vegetables, the chickpeas, remaining 1½ teaspoons curry powder, the broth, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes or until vegetables are very tender. Season with salt and black pepper. (For thicker soup, mash veggies slightly with a potato masher.)
  • Meanwhile, place quinoa in a 15x10-inch baking pan. Roast quinoa 6 to 8 minutes or until golden and has a nutty aroma, stirring occasionally.
  • Top servings of soup with toasted quinoa, scallions, and cilantro. Serve with lime wedges.

Comments (22)

(5 from 7 votes)

Recipe Rating

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I made this soup today with ingredients I had at the house. It was very easy. I followed the directions exactly with one exception. I added half a teaspoon of smoked paprika and it turned out fabulous. Adding the toppings gave it a gourmet touch. We'll definitely make again!


I too need some clarity regarding the quinoa. Does DRY mean raw and dry, or does it mean cooked with liquids as usual and then allowed to dry?

Lisa, Forks Over Knives Support

Hi JD, It means raw quinoa. You don't need to cook it first. Thanks, Lisa, Forks Over Knives Support


The only change I made to this recipe was to use my immersion blender (after all veggies were cooked and soft) to create a smooth creamy soup. With toasted quinoa, green onions and parsley as toppings, it was delicious!


Do you cook the quinoa before roasting it?

Lisa, Forks Over Knives Support

Hi MH, In this recipe, you don't need to cook the quinoa. Just roast the dry quinoa from the packet for 6 to 8 minutes or until it is golden. Hope that helps! Thanks, Lisa Forks Over Knives, Support


Easy to make with familiar ingredients and VERY tasty! I will definitely make this again.


We added 4 cups of chopped Lacinato Kale to the simmering broth. We also used O'Henry Sweet Potatoes (white). They held up very well. Japanese Red Sweet Potatoes work well too.


What are the calories in this meal


I have a question about the quinoa. The recipe calls for dry quinoa. Does toasting it remove the bitter taste?


Hi Joyce, I didn't notice any bitter taste after toasting the quinoa


You generally want to rinse it first, which helps remove any bitter notes, but as Judy says, I didn't notice any bitterness after toasting (after rinsing) :)


Absolute wonderful recipe! The soup flavors blend well and the toppings add an interesting dimension. I doubled the beans to get a bit more protein.


Yum! Yum! This is a keeper! I mashed some sweet potatoes and added to the broth to thicken a bit. Perfectly seasoned and when served with cilantro, green onions, and roasted quinoa sprinkled on top, it is delicious!!!


Roasting the veggies using aquafaba (liquid from chickpea can) was easy and really added richness to the soup. Using quinoa for crunch was new for me too. I added it to my bowl and stirred it in; it was good! My spouse cooks for a living and said that this soup is excellent!


What spice would you recommend to replace curry,I really dislike it? Also, can I replace cilantro with parsley? I don't like cilantro either.


Sure you can substitute parsley for the cilantro Valerie!


I've used a mix of cumin, garlic powder, onion powder, plus the other spices listed. give the soup a nice smoky flavor.

Grace Ferguson

I'm wondering what the nutritional information is for this recipe. I'm primarily interested in fiber and protein content.

Teresa Wilson

I was also wondering the nutritional values. Sounds delicious and making today.


I uploaded this recipe into MyFitnessPal and based on 10 (ten) servings it came out to the following per serving: 327 kcal calories 64 grams carbs 6 grams fat 11 grams protein 534 miligrams sodium 9 grams sugar


Very flavourful! I made this for my boyfriend who was a bit under the weather, it warmed him up immediately.

About the Author

Headshot of Nancy Macklin

About the Author

Nancy Macklin, RDN

Nancy Macklin has a bachelor of science in dietetics from Iowa State University and a Master of Science in health services administration from the University of Saint Francis. Macklin worked as a hospital-based clinical dietitian, providing counseling for diabetes, heart disease, and weight loss and as a food service director in health care dining sites. She now serves as a test kitchen dietitian, developing 500+ recipes per year. She is a member of the Academy for Nutrition and Dietetics and International Association of Culinary Professionals. Find her on LinkedIn.
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