Curried Cauliflower & White Bean Soup - 3 Guiding Stars
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Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

This satisfying, gluten-free soup is packed with healthful ingredients—cauliflower, sweet potatoes, beans—and Indian flavors. The ingredients require a little prep time, but the soup itself doesn’t get any easier to make—just stir and turn on the slow cooker! For a dairy-free version, simply omit the yogurt garnish.

Tip: It’s always a good idea to thaw frozen ingredients before adding them to the slow cooker crock. Extreme temperature changes as the slow cooker starts to heat the frozen food can cause the crock to crack.

This recipe is adapted from Everyday Gluten-Free Slow Cooking, by Kimberly Mayone and Kitty Broihier, MS, RD, LD (Sterling, 2012). Available on Amazon or your local bookseller.


  • 1 (16 oz.) bag frozen cauliflower florets, thawed
  • 1 leek, trimmed, washed well, and thinly sliced
  • 1 Tbsp.+1 tsp. curry powder
  • 1 tsp. grated fresh ginger
  • ½ tsp. salt
  • ¼ tsp. cayenne pepper or more to taste
  • 1 (32 oz.) container low-sodium vegetable broth
  • 1 lb. sweet potatoes, peeled and cut into 1" chunks
  • 2 (15.5 oz.) cans no-salt-added cannellini beans, rinsed and drained

Optional Garnishes*:

  • ¼ cup plain, nonfat Greek yogurt
  • 2 Tbsp. finely chopped fresh cilantro


  1. Stir together all ingredients except the Greek yogurt and cilantro (if using) in the slow cooker crock. Cover and cook 8 hours on LOW (or 4 hours on HIGH).
  2. Stir well before serving. Garnish bowls with the yogurt and cilantro, if desired.

*Optional garnishes have not been included in the rating of this recipe.

Nutritional analysis per serving: Calories 265; Total Fat 2g (3% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 550mg (24% DV); Total Carbohydrate 53g (19% DV); Dietary Fiber 13.5g (50% DV); Total Sugars 10g; Includes 0g Added Sugars (0% DV); Protein 11g; Vitamin D 0% DV; Calcium 10% DV; Iron 20% DV; Potassium 20% DV; Vitamin A 100% DV; Thiamin 80% DV; Vitamin C 70% DV.
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