Creamy Cauliflower and Sweet Potato Chowder
This chowder is a wholesome twist on a comfort food classic. Instead of heavy cream and lots of butter, it uses tender cauliflower and sweet potatoes to create a velvety, nutrient-packed base. The natural sweetness of sweet potatoes balances the earthy cauliflower, while fresh herbs and a touch of cream make it rich and satisfying.
⏱ Time
Prep: 15 minutes
Cook: 30 minutes
Total: ~45 minutes
Ingredients
2 tbsp olive oil
1 medium onion, diced
2 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
1 medium sweet potato, peeled and cubed (about 2 cups)
1 small head cauliflower, cut into florets (about 4 cups)
4 cups vegetable broth (or chicken broth)
1 cup milk, cream, or coconut milk (for dairy-free)
1 tsp dried thyme (or 1 tbsp fresh)
1/2 tsp smoked paprika (optional, adds depth)
Salt and black pepper, to taste
1/4 cup fresh parsley, chopped (for garnish)
Optional Add-ins:
1 cup corn kernels (for sweetness and texture)
1/2 cup shredded cheddar cheese (for a richer chowder)
1/4 tsp chili flakes (if you want a little heat)
Instructions
1. Sauté aromatics: In a large pot, heat olive oil/butter over medium heat. Add onion, garlic, carrots, and celery. Cook 5 minutes until softened.
2. Add sweet potato & cauliflower: Stir in cubed sweet potatoes and cauliflower florets. Cook for 2–3 minutes.
3. Season & simmer: Add broth, thyme, paprika, salt, and pepper. Bring to a boil, then reduce to a simmer. Cover and cook 20 minutes until vegetables are tender.
4. Blend for creaminess: Using an immersion blender, blend about half the soup in the pot (or transfer half to a blender and return). This keeps it creamy but still chunky.
5. Add milk/cream: Stir in milk, cream, or coconut milk. Simmer another 5 minutes to warm through. Adjust seasoning.
6. Finish & serve: Stir in parsley. Ladle into bowls and serve warm with crusty bread.
Notes & Tips
Thicker chowder: Mash a few sweet potato chunks against the side of the pot before blending.
Lighter version: Use unsweetened almond milk instead of cream.
For extra protein: Add a can of drained white beans when simmering.
Make ahead: Tastes even better the next day — store refrigerated up to 4 days.
❓ Frequently Asked Questions FAQ
Q: Can I freeze this chowder?
A: Yes! Freeze in airtight containers up to 2 months. Thaw in fridge overnight and reheat gently.
Q: Can I make it vegan?
A: Absolutely — just use olive oil and coconut milk instead of butter and cream.
Q: What to serve with it?
A: Crusty sourdough, garlic bread, or a fresh green salad.
Nutritional Information
Calories: ~220
Carbs: 30 g
Protein: 5 g
Fat: 10 g
Fiber: 6 g
Sugar: 9 g